Archive for January, 2009

FIVE 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.

Compare to Dec. 31, 2008 – 3 round scores



Posted: January 30, 2009 in Uncategorized

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to Nov. 19 or Sept. 24, 2008


Posted: January 29, 2009 in Uncategorized

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to Oct. 26 or Nov. 26, 2008

Heavy Thrusters

Posted: January 28, 2009 in Uncategorized

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to Nov. 1, 2008

No 5:30 AM class on Wednesday!

Posted: January 27, 2009 in Uncategorized

Obviously I'm not big on taking a chance with bad driving conditions!  I encourage everyone to do "core work" tonight.  It's easy to do at home, as it requires no equipment.  Sub regular sit-ups and supermans.  I'm sorry for the inconvenience, but don't use it as an excuse to sit on your butt and eat ho-ho's.  🙂

Core Work

Posted: January 26, 2009 in Uncategorized

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to April 4, 2008


Posted: January 25, 2009 in Uncategorized

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to: 04 Oct 08 or 25 Mar 08


Posted: January 24, 2009 in Uncategorized

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Compare to Oct. 5th, 2008

CrossFit Total

Posted: January 24, 2009 in Uncategorized

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to Oct. 25 or Jan. 12

Free group workout at noon!