Month: September 2010


WOD 9/16/10 “Jonesworthy” Squat 80-64-48-32-24-12 Kettlebell Swing (53#/35#) 40-32-24-16-12-16 Pull-Ups 20-16-12-8-6-3 Do the first set of Squats, KB Swings, and Pull-ups; then the second set of each, etc. Post time to comments. “The Champ”

Remember Me

WOD 9/15/10 AMRAP in 20 Minutes: 400m Run Rest the same amount of time it took to run after each 400m effort. Post number of Rounds completed to comments.


WOD 9/14/10 “Med Ball Medley” 20-15-10-5 Wall Ball (20#/14#) Lunges w/ Med Ball 200m Run w/ Med Ball You’re Welcome Cassi.

Oh, This One Looks Easy

WOD 9/10/10 Deadlift 5-5-5-5-5 “Jackie” 1000m Row 50 Thrusters (45#/30#) 30 Pull-Ups Refer to 2/18/10. Post Deadlift loading and times to comments. Check out the  recipient of the “Spirit of the Games” award and bronze medalist in this years CrossFit Games, Chris Spealler.

Cozza Frenzy

WOD 9/9/10 Front Squat 3-3-3 “Litvinovs” 5 Rounds: 10 Front Squats @ 65% of 3RM 200m Sprint Rest 3-4 minutes between each round. Compare times to 4/26/10. Post Front Squat loading and times to comments. Testing Fitness As A Sport – Interesting Read about the CF Games