January 26, 2009

Work Out of the Day



3 Rounds of:

25 Wallballs

20 boxjumps w/ball

15 overhead lunges w/ball

400m run w/ball


Carry the ball any way you want on the run

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January 24, 2009

Work Out of the Day



5 rounds, each for time of:

20 pullups 

30 pushups

40 situps

50 squats


Rest precisely 3 minutes between each round.


Post time for each of 5 rounds to comments


January 22, 2009

Work Out of the Day


“2 Minute Defense”


5 Rounds of:

                       1 Power Clean 

                       3 Hang Squat Cleans

                       2 Push Jerks

                       Sprint 200ft


After 5 rounds, rest 2 minutes.  Repeat 5 more rounds. 


Weight: Men – 135lbs, Women – 85lbs



Post total time



January 21, 2009

Work Out of the Day

CrossFit Total

Find 1 rep max for:

Shoulder Press

Sum of total weight=CrossFit Total

post loads to comments


Way to hold up the trashcan Ryan

jan 20, 2009

Work Out of the Day

For time:

10 Clean n Jerk @135lb/95

10 Double Unders

8 Clean n Jerks

20 Double unders

6 Clean n Jerks

30 Double unders

4 Clean n Jerk

40 Double Unders

2 Clean n Jerk

50 Double Unders


 JTO got his ass kicked by the rope

Janyary 19, 2009

Work Out of the Day

“15 minutes of pain”

3 Rounds of:




GHD Situps


 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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