August 8, 2009

Rest Day

Make up a workout you missed this week


“Death by Cean n Jerk”

With a continuously running clock do one 135/93lb Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.


August 7, 2009

Work Out of the Day

For time:
400 m Run
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
500m Row
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
500m Row
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
400 Run


August 5, 2009

Work Out of the Day

For time:

400m run

50 pullups

50 ghd or 100 abmat situps

400m run

40 pullups

40 ghd or 80 abmat situps

400m run

30 pullups

30 ghd or 60 abmat situps

400m run

20 pullups

20 ghd or 40 abmat situps

400m run

10 pullups

10 ghd or 20 abmat situps


August 4, 2009

Work Out of the Day

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.


July 30, 2009

*The last CrossFit tonight is at 7:00pm*

Work Out of the Day


For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups


It’s time for another benchmark wod.  Is it easier to do a workout when you have already done it before? Is it more exciting because you will find out how much you have improved? Or does it put more pressure on you to beat your old time? When a workout has sucked the life out of you and left you on the floor gasping for air, does it scare you to face it again knowing you will only go faster and harder than last time?