Friday, August 31, 2007

8-31-07 WOD

Team Challenge!

It is up to you and your partner to complete the following workout.

You can divide up the work anyway you want. Just complete all of it as quickly as possible:

100 Wall Ball
100 Medicine Ball Cleans
100 Medicine Ball Throws

*The 6:30am crew KILLED this today!*

Thursday, August 30, 2007

8-30-07 WOD

Five rounds for time of:

95 pound Sumo Dead Lift High Pull [wmv][mov] 21 Reps
21 Ring dips

Wednesday, August 29, 2007

8-29-07 WOD


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WOD Demo - video [wmv] [mov]Scale weight as required.

Tuesday, August 28, 2007

8-28-07 WOD - Alternate

By Request:



Thrusters (M95#, W45#)

For Time

8-28-07 WOD

For Time

21 Thrusters (M25lb DB or 45lb BB, W 10lb DB or PVC)
15 Thrusters
9 Thrusters

Monday, August 27, 2007

8-27-07 WOD


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsVideo [wmv] [mov]

Potential Substitutions:
Jiu-Jitsu Sit-Ups
Superman (
Double-Unders [wmv][mov]

Thursday, August 23, 2007

8-23-07 WOD

Complete 5 rounds for time of:

5 reps 1.5 X body weight deadlift [wmv][mov]
50 push-ups
5 reps .75 body weight hang power clean [wmv] [mov]

Scale as needed.

Blame CrossFit One World for this one.

Wednesday, August 22, 2007

8-22-07 WOD

3 Rounds For Time

50 Overhead Walking Lunges (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks

Tuesday, August 21, 2007

8-21-07 WOD

4 Rounds For Time

10 Front Squat
10 Push Jerks
10 Thrusters

Rx: M75lb, W45lb

Monday, August 20, 2007

8-20-07 WOD

Max Sets in 20min

20 Heavy Kettlebell Swings
20 Box Jumps
20 Push-Press

Friday, August 17, 2007

8-17-07 WOD


For Time

50-40-30-20 and10 rep rounds of:

Double-unders (or multiply skips x4: 200, 160, 120, 80, 40)


Thursday, August 16, 2007

8-16-07 WOD

The first time through some of you missed Murph's first appearance. Those that finished it the first time have requested that we do it again. Have fun.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Wednesday, August 15, 2007

8-15-07 WOD


Clean 135lbs


For Time

Tuesday, August 14, 2007

How High?

48" flat footed box jump by Taylor Smith!

Video is on the way!

8-14-07 WOD

For Time

100M Farmers Walk (M45lb, W30lb)
20 One Arm DB or Kettlebell Snatches (10ea. arm M30lb, W10lb)
25 GHD Sit-Ups
30 GHD Back Extensions

4 Rounds

Monday, August 13, 2007

8-13-07 WOD


21-15-9 reps of:

Deadlift 225 (Rx)

Intro to the Deadlift, Mark Rippetoe - video [wmv] [mov]

Handstand push-ups

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane." (From CrossFit HQ)

Saturday, August 11, 2007

8-11-07 WOD

400m carrying 20lb ball

25 ring dips
25 ring rows Rx is body parallel to ground (may need feet on box if necessary to get parallel)
25 wall ball

3 rounds foor time

Thursday, August 9, 2007

8-9-07 WOD

"Soft and Crumply

Sumo high pull 95lbs X21
Climb rope X1 (Start and end in sitting position on mat, can use feet once high enough)
Knee to elbows X21

Sumo high pull 95lbs X 15
Climb rope X1
Knee to elbows X15

Sumo high pull 95lbs X 9
Climb rope X1
Knee to elbows X9

Tuesday, August 7, 2007

8-7-07 WOD

"Tabata Omoplata"

Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.

- 1 Pood Kettlebell Swings
- Ring Push-ups or aided push-ups
- GHD or Jiu-Jitsu Sit-ups
- 20" box jumps or steps
- Thrusters (M25lb, W10lb)

Each exercise is scored by the averaging of your strongest and weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

Friday, August 3, 2007

8-3-07 WOD


Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats



Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating legs
15 Pull-ups

Thursday, August 2, 2007

8-3-7 WOD

Complete 5 rounds for time of:

150 jump ropes
25 box jumps (20")
50 jump taps

What is a jump tap? Standing flat footed, mark a target 9" above you highest reach. Either suspend the target or use a piece of tape on the wall. Jump up and tap the target.

Wednesday, August 1, 2007

8-2-07 WOD

For Time:

50 wall ball shots (10# ladies, 20 # men)
50 pushups
50 medicine ball cleans from the floor
50 double unders or 150 skips [wmv][mov]
50 45# DB push press (ladies 30# DB)

8-1-07 WOD

From CrossFit HQ

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster

The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.