Month: July 2010


WOD 7/16/10 5 Rounds: 10 Push-Ups 10 Sit-Ups 10 Kettlebell Swings (53#/35#) 10 Box Hops (30″/24″) 10 Dumbbell Push Press (45#/30#) You will do this workout with a partner. Partner 1 will complete one round for time. Then Partner 2 will complete a round for time. You will go back and forth and be timed …

Sprints? Read More »


WOD 7/15/10 “Kalsu” 100 Thrusters (135#/95#) 5 Burpees at the top of every minute This workout will have a 20 minute cutoff. Be sure to scale appropriately. Post time to comments. The CrossFit Games start tomorrow! Check out A History Of The CrossFit Games. Good luck to all the athletes from CFDC!

Tell That Mick

WOD 7/14/10 Speed Back Squats 5-5-5-5-5 AMRAP in 15 Minutes: 200m Run 15m Walking Lunges 15 Push-Ups 15 Sit-Ups Post number of rounds completed to comments. Check out this video of the very humble Chris Spealler; one of my favorite athletes. The kid speaks the truth!

Dub Hoop

WOD 7/13/10 5 Rep Dumbbell Press Ladder *Starting with our smallest dumbbells you will do a set of 5 every minute. After you complete a set you will move to the next set of heavier dumbbells. The workout is over when you can no longer complete the 5 reps. 2k Row Post 5 rep max …

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Bass Heavy

WOD 7/12/10 5 Rounds: 5 Snatch (95#/65#) 15 Goblet Squats (53#/35#) 15 Kettlebell Swings (53#/35#) Congratulations to all of our women who competed this past weekend in Houston. We’re so proud of you ladies!

Such As

WOD 7/9/10 AMRAP in 8 minutes 7 Thrusters (95#/65#) 30 Double Unders Post loading and time to comments. We will be closed Saturday due to the Womens Competition in Houston. Good luck ladies! We will have Open gym as usual on Sunday. Check out this video from the CrossFit Journal featuring one of the athletes …

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WOD 7/8/10 Overhead Squat 3-3-3 Tabata Mash-Up Push-Ups & Air Squats (Score is lowest reps for any round) Post Overhead Squat load and lowest round for push-ups and squats. Come out to Houston on Saturday to support our 8 female athletes competing in the Houston Summer Challenge. If you’re interested in carpooling or meeting up …

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Good Burn

WOD 7/7/10 400m Run 5 Rounds: -5 Deadlift (275#/185#) -5 Burpees -5 Handstand Pushups 400m Run Post time to comments. Check out these video’s on easy Paleo cooking. Tasty F’ing Meals. Don’t forget that we will be having our Caveman Cookout Saturday July 17. Bring your friends and family! (but be sure to sign up …

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Don’t Miss This

WOD 7/6/10 Clean & Jerk 2-2-2 “Grace” 30 Clean & Jerk (135#/95#) Post time and loading to comments. Now that the holiday weekend is over it’s time to get back on track with Paleo. Need some help on what to buy and eat? Check out Living Paleo for lots of good information. Announcement: We will …

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WOD 7/5/10 3 Rounds: 25 Wall Ball (20#/14#) 400m Sandbag Run Post time to comments. Hope everyone had a Happy 4th! Some Olympic Weightlifting to start out your Monday.