Month: December 2010


WOD 12/31/10 “2011” 20 Deadlift (225/155) 20 Box Jumps (24/20) 20 Ring Dips 20 Wall Ball (20/14) 20 Kettlebell Swings (70/53) 20 Goblet Squats (70/53) 20 Pull-Ups 20 Push-Ups 20 Wall Ball Sit-Ups (10/6) 20 Jumping Lunges (20 per leg) 20 Dumbbell Squat Cleans (45/30)

CwossFit is what bwings us togethew, today

WOD 12/30/10 3 Rounds: AMRAP in 5 minutes: 3 Snatch (95/65) 6 Burpees 12 Air Squats Rest 3 minutes Today’s blog title is from the movie “Princess Bride”. I hope I didn’t offend anyone with a lisp. But if I did….It’s my site, deal with it.


WOD 12/29/10 3 Rounds: In 2 minutes run 200m then do max thrusters (135/95) in the remaining time. (if you cant run 200m in 2 minutes scale the distance) Rest 2 minutes In 2 minutes run 200m then do max push-ups in the remaining time. Rest 2 minutes and repeat for a total of 3 …

Highlander Read More »


WOD 12/28/10 90 Seconds of Each Movement for max reps: Sumo-Deadlift High Pull (95/65) Box Jumps (24/20) Row (for calories) Rest 1 minute Then 60 Seconds of Each Movement for max reps Rest 1 minute Then 30 Seconds of Each Movement for max reps Your score is the total number of reps completed. Post scores …

Chook Read More »

Aim Small

WOD 12/27/10 1 Set for max reps of Front Squats at your body weight rest as needed 1 Set for max reps of Back Squats at your body weight These sets should be simple and straight forward. You place the bar in the front rack position or the back rack position and perform squats to …

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True Grit

WOD 12/23/10 Push Press 5-5-5 2-4-6-8-10 Thrusters (95/65) Pull-Ups 200m Run between each set No 7pm class today and we will be closed Friday and Saturday. Merry Christmas Everyone!


WOD 12/22/10 AMRAP in 8 minutes: 20 Double Unders 20 Wall Ball (20/14) Rest 5 minutes: AMRAP in 8 minutes: 10 Supine Ring Rows 10 Jumping Lunges (per leg) We will not have a 7pm Class on Thursday, December 23. We will be closed December 24 & 25.

Go Time

WOD 12/21/10 As quickly as possible: 15-12-9 Back Squat (1x Bodyweight) Ring Dips (20#/10#) Farmers Carry For Max Distance x2 (using two kettlebells 53#/35#)

Whip It Good

WOD 12/20/10 “Josh” For Time: 21-15-9 Overhead Squats (95#) 42-30-18 Pull-Ups Sandbag Relay: 200m Sprint Small Bag (13#) 200m Sprint Medium Bag (30#) 200m Sprint Large Bag (64#) 200m Sprint X-Large Bag (100#)