Month: November 2010

Oh The Humanity

WOD 11/30/10 For Time: Run 200m 25 Snatches (75/45) 25 Kettlebell Swings (55/35) 25 Overhead Squats (75/45) 25 Box Jumps (20″/16″) 25 Sumo Deadlift High Pulls (75/45) 25 Wallballs (20/14) 25 Thrusters (75/45) Run 200m Use the same barbell & weight for the snatches, overhead squats, sumo-deadlift highpull, & thrusters.


WOD 11/29/10 “Barbara” 5 Rounds: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between each round.

Desert Eagle

WOD 11/23/10 Every Minute For 15 Minutes Complete 1 Snatch You can add or remove weight after each rep. Post your maximum and minimum completed reps to comments. Want to do a cool sledge hammer workout? Come to open gym on Sundays! We will not have a 7pm class tomorrow. We will be closed all …

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9 Beats

WOD 11/22/10 10 Rounds: 1 Clean & Jerk 5 Pull-Ups 10 Push-Ups 15 Air Squats The weight for the Clean & Jerk should be heavy! Around 75-85% of your one rep max. Perform all 10 rounds as quickly as possible. Post time and loading to comments. Congrats to Kara and Sean for completing their CrossFit …

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To The Limit

WOD 11/19/10 Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets.


WOD 11/18/10 Push Jerk 1-1-1-1-1 “Tailpipe” 3 Rounds with a partner: 250m Row Kettlebell Hold in Rack Position (2 – 53#/35#) One partner rows while the other holds the kettlebells in the rack position. Once the row is complete switch. Each partner will row three times.


WOD 11/17/10 Three Rounds: 30 Kettlebell Swings (53#/35#) 25 Wall Ball (20#/14#) 20 Pull-Ups Sign Up For Mark Sisson’s Newsletter at Marks Daily Apple and get great paleo information in your Inbox!

Full of Grace

WOD 11/16/10 Squat Clean “Grace” 30 Squat Clean & Jerks (135#/85#) Grace normally doesn’t require a full squat. Today you must complete a squat clean every rep. Have fun!