Archive for September, 2011


Posted: September 30, 2011 in Uncategorized


 9-7- and 5 reps, for time of:
135 pound Squat snatch

Post times to comments.

Compare to January 10, 2011


2011 CF Games Regional WOD 3

Posted: September 29, 2011 in Uncategorized

21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump

Post time to comments.

2011 CF Games Regional WOD 1

Posted: September 28, 2011 in Uncategorized

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post time to comments.

So much harder than it sounds!

Posted: September 27, 2011 in Uncategorized

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post round completed to comments.

Seven rounds of:

Posted: September 26, 2011 in Uncategorized

35 Double-unders
1 Snatch

Make one snatch attempt per round.

Kevin Montoya 4:18/1050lbs, Kristan Clever 6:45/1015lbs, Rebecca Voigt 6:23/750lbs, Lindsey Valenzuela 8:32/960lbs.

Post time and total of all successful snatches to comments. Do not count missed reps.

It’s Sunday…go run.

Posted: September 25, 2011 in Uncategorized

In addition to our measurement of progress in Fight Gone Bad, I would like for you to run 1 mile and repeat at the end of the nutrition challenge and see how your speed improves with proper fuel.

Compare to September 1, 2011

Hero WOD: “Wilmot”

Posted: September 24, 2011 in Uncategorized

Six rounds for time of:
50 Squats
25 Ring dips

Post time to comments.


photo courtesy of

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Strength Day

Posted: September 23, 2011 in Uncategorized

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Post weights used and rounds completed to comments.

Rest/recover as needed before beginning additional strength work.

Thruster 2-2-2-2-2-2-2

Weighted pull-ups 2-2-2-2-2-2-2 reps

Post loads to comments.

Handstand Walk?!

Posted: September 22, 2011 in Uncategorized

Three rounds for time of:
Front squat, 21 reps (95#/65#)
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Post time to comments.

CrossFit Total

Posted: September 21, 2011 in Uncategorized

CrossFit Total

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

Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs

Post total to comments.

Compare to last CFT on April 7, last DL max on August 30, similar to 2 rep max press on August 23