Month: February 2010

Soco Amaretto Lime

Learn and Play new sports; like frisbee! WOD 3/1/10 “The Terrible 25” AMRAP in 25 minutes: 5 Chest to Bar Pull-Ups 5 Overhead Squats (95#/65#) 5 Handstand Pushups 5 Burpees 5 Box Jumps (30″/24”) Today is Neal’s 25th birthday so of course this workout is going to be very difficult. Enjoy!

Secret Crowds Rise Up And Gather

Paleo In A Nutshell WOD 2/26/10 “Filthy 50” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Nom Nom Nom

“The Definitive Guide to Primal Eating” WOD 2/25/10 Push Jerk 3-3-3-3-3 10 Rounds: 5 Chest to Bar Pull-Ups 5 Thrusters (115#/75#) Post loading and time to comments.

The Code of Harry

Know the basics. Read “Foundations”, a free article from the CrossFit Journal. WOD 2/24/10 Press 5-5-5-5-5 3 Rounds: 20 Kettlebell Swings (53#/35#) 20 Burpees 20 Goblet Squats (53#/35#) Post loading and time to comments.

Sleep Is For The Weak

WOD 2/23/10 Front Squat 5-5-5-5-5 5-4-3-2-1 Front Squat (80% of your 5-rep max) Weighted Pull-Ups (50#/35#) Post weight lifted and time to comments. Be sure to eat a balanced protein/fat/carb meal within an hour of your workout.

We Are Legend

WOD 2/17/10 Hang Clean 3×5 6 Rounds (Not For Time): 1 Press 2 Push Press 3 Push Jerks Increase the weight each round and recover as needed between rounds. Post max load to comments. New CFB shirts are in! They are $25 and we have them in all sizes. Pick yours up today.

Be Unbreakable

WOD 2/16/10 Front Squat 5×5 For Time: 20 Back Squats (1 x bodyweight) 20 Ring Dips 20 Burpees 20 Handstand Push-Ups If you haven’t talked to a coach about nutrition ask after your workout. CrossFit will get you started but to get optimally fit you need to get your diet dialed in. Nutrition is the …

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