Archive for November, 2011

Incredibly Fun 3

Posted: November 30, 2011 in Uncategorized

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments.

Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up).

**Note: We will allow kipping pull-ups today. Once you max out your pull-ups, go to jumping. Do NOT stop until you can’t get the required number of jumping pull-ups in each round before time is up.


Incredibly Fun 2

Posted: November 29, 2011 in Uncategorized

Hero: “Gator

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Post time to comments.

**Note: Those with the best, most advanced strict push-ups will take first priority on the rings.


photo courtesy to

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Incredibly Fun 1

Posted: November 28, 2011 in Uncategorized

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 110/75
30 Burpees
20 Shoulder to overhead, 135 pounds

This is the CrossFit Games WOD 10 without the sled push at the end). If you finish in under 14 minutes, do a second round.

I am not joking.

Hero WOD: Helton

Posted: November 26, 2011 in Uncategorized

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Compare to February 19, 2011


Posted: November 25, 2011 in Uncategorized

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to September 16, 2011

We’re closed today, be thankful!

Posted: November 24, 2011 in Uncategorized

I hope you all have a wonderful day today spending time with your families. Pig out.

We will be open for one class tomorrow at 5:30. Everyone is welcome from all classes.


Posted: November 23, 2011 in Uncategorized

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to June 22, 2011


**Everyone please remember we are meeting for only one class today at 5:30 PM. Everyone is welcome at this class, regardless of what class you typically attend.**

Three rounds for time of:

Posted: November 22, 2011 in Uncategorized

30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Post time to comments.

Compare to January 26, 2011

CrossFit 500

Posted: November 21, 2011 in Uncategorized

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Compare to January 20, 2011

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Fight Gone Bad

Posted: November 19, 2011 in Uncategorized
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.

Compare to September 19, 2011