Archive for February, 2010

Posted: February 27, 2010 in Uncategorized

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Compare to Oct. 31, 2009


Posted: February 26, 2010 in Uncategorized

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to June 15, 2008

Posted: February 25, 2010 in Uncategorized

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

.com Rest Day or try this….

Posted: February 24, 2010 in Uncategorized

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Compare to June 19, 2009

CrossFit Total = GO HEAVY!

Posted: February 23, 2010 in Uncategorized

"CrossFit Total"

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

Post total to comments.

Compare to Dec. 12, 2009


Eli working on his pull-up!

Posted: February 22, 2010 in Uncategorized

Run or Row 5K

Post time to comments.

Compare to Dec. 9 or Dec. 29, 2009

Jayson fence jumps

Jayson getting some fence jumping practice in during a WOD. 

New Hero WOD: “Garrett”

Posted: February 21, 2010 in Uncategorized

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.


photo courtesy of

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Posted: February 19, 2010 in Uncategorized

Five rounds for max reps of:
2/3 Body weight thruster

Post reps for both exercises in all rounds.

3 Bars of Death A.K.A. Linda

Posted: February 18, 2010 in Uncategorized

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to Nov. 28, 2009

Tabata This

Posted: February 17, 2010 in Uncategorized

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71