Month: September 2010


WOD 10/1/10 Press 5-5-5-5-5 10 Rounds: 100m Run 7 Pull-Ups 7 Burpees Post Press loading and time to comments. What does everyone think of the logo for the CFB Showdown? Thanks to Xulab Design Studio for the awesome work! If you would like a Showdown shirt with the logo they will be on sale for …

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Our Fun Isn’t Fun

WOD 9/30/10 Overhead Squat 5-5-5-5-5 6 Rounds: 10 Kettlebell Snatch Right Arm (53#/35#) 10 Kettlebell Snatch Left Arm 10 Alternating 1-arm KB Swings (53#/35#) 10 Goblet Squats

Take It Easy

WOD 9/29/10 “Fight Gone Bad” 3 Rounds: 60 seconds per station for max reps Sumo Deadlift High-Pull Wall Ball (20#/14#) Box Jumps (20″/16″) Push Press (75#/45#) Row (calories) Rest one minute between each round. Post score (reps completed) to comments. Compare to 5/12/10.


WOD 9/27/10 Max Pull-Ups AMRAP in 10 minutes: 5 Thrusters (95#/65#) 10 Burpee Box Jumps 15 Knees To Elbows Email [email protected] if you would like to volunteer to help out with the CFB Showdown. We also need a few more judges so if you’re interested in being a judge shoot me an email.


WOD 9/24/10 “Bear Complex” 7 Sets of 3 for Max Load Power Clean Front Squat Push Press (from front to back) Back Squat Push Press (from the back to front) Rest as needed between sets. During sets you can rest the bar anywhere except the ground. Post max load to comments.

Drive ‘Em Crazy

WOD 9/23/10 5 Rounds: Deadlift 3 Reps Max Handstand Push-Ups Rest as needed between sets, increase/decrease deadlift load. Record weight and reps for each round. Want to do a team competition? Sign Up for CrossFit Centrals “Butcher Challenge”! And don’t forget to sign up for the CFB Showdown to be held on October 23.


WOD 9/21/10 “Tabata This” Tabat Squat Tabata Row Tabata Sit-Ups Tabata Push-Ups Tabata Pull-Ups Tabata means 8 rounds of 20 seconds of work followed by 10 seconds of rest (therefore exactly 4 minutes at each station). You will score each station by the lowest number of reps completed (or calories on the rower) during any …

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WOD 9/20/10 15 Rounds: 1 Snatch (135#/95#) 2 Handstand Push-Ups Do you have a subscription to the CrossFit Journal? If not then sign up now! CrossFit Journal Also check out “The Paleo Solution” by Robb Wolf. This is the book on Paleo eating.