Archive for August, 2011

Tabata Something Else

Posted: August 31, 2011 in Uncategorized

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.

Compare to August 4, 2010


Rowing with options

Posted: August 30, 2011 in Uncategorized

Row 2K

Post time to comments.

Compare to January Challenge times.

Optional Strength

Deadlift 1-1-1-1-1-1-1 reps

Jake Cutting 500-505-510-515-525-530-540lbs.
Connor Martin 365-385-400-410-420-430-435lbs.
Matt Ross (age 14) 135-185-225-235-255-290-320lbs.

Similar to July 19, 2011

Post load to comments.

Hero WOD: “Hammer”

Posted: August 29, 2011 in Uncategorized

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

1200 meters & 600 reps?!

Posted: August 27, 2011 in Uncategorized

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

CrossFit Games Open WOD 11.5

Posted: August 26, 2011 in Uncategorized

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Post rounds and reps completed to comments.

Not as bad as it looks

Posted: August 25, 2011 in Uncategorized

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).

Post time to comments.

Compare to March 5, 2011


Posted: August 24, 2011 in Uncategorized

Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to May 27, 2011

**Couple of notes: This is not timed, but the pull-ups are to be done immediately after the bench on each round. Rest as needed between rounds. Also, if you can not do 15 consecutive chest, thigh and cheek to floor, full extension, strict push-ups, you will be working on those in place of the bench press in today’s WOD.

Sore butt + some

Posted: August 23, 2011 in Uncategorized

400 meter Walking lunge

Post time and number of steps to comments.

Compare to May 6, 2011


Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Similar to loads from March 9, 2011

New Class on Tuesday!

Posted: August 22, 2011 in Uncategorized

A new class is opening! Every Tuesday at 4:00 Jeremy Draper will be opening CFJ up for training. If you’re free at 4:00 tomorrow, go get your WOD on with our newest trainer!

CrossFit Games Open WOD 11.4

Posted: August 22, 2011 in Uncategorized

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).

Post rounds and reps completed to comments.