Archive for June, 2008

Posted: June 30, 2008 in Uncategorized

Rest Day or Skill Work


Posted: June 29, 2008 in Uncategorized


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Posted: June 28, 2008 in Uncategorized


Park WOD with the Get Built Chattanooga CrossFit crew.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Posted: June 27, 2008 in Uncategorized


3 rounds for time of:
Run 800 meters
1.5 pood (55#) Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Basic Kettlebell Swing, Part I, Jefff Martone…[wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone…[wmv][mov]
Basic Kettlebell Swing, Part III, Jeff Martone…[wmv][mov]

Posted: June 26, 2008 in Uncategorized

Rest Day or Skill Work

Posted: June 25, 2008 in Uncategorized


"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.

Add your points and post them to comments.

Fight Gone Bad Demo & Explanation…[wmv][mov]

compare to: 29 Mar 08

Posted: June 24, 2008 in Uncategorized

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments

Snatch Instruction, Coach Burgener…[wmv][mov]


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tabata Something Else, Rob Miller…[wmv][mov]

Posted: June 23, 2008 in Uncategorized

Run 5 K

Post time to comments.

Posted: June 22, 2008 in Uncategorized

Rest Day or Skill Work

Posted: June 21, 2008 in Uncategorized

For time:
50 Muscle-ups

Post time to comments.