Monthly Archives: July 2007

Heavy Metal

Wednesday 070711 Back Squat 1-1-1-1-1-1-1 reps Post loads to comments. “Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a… Read more »

“Court Order”

Tuesday 070710 “Court Order” Hips: Max Rep Squats Push: Max Rep Push-ups Pull: Max Rep Pull-ups Core: Max Time L-Sit Work: Max Rep KB Snatch Each Arm (24kg/16kg) Rest between exercises. Compare scores to Level 4/CrossFit Seattle. Post scores to… Read more »

Choose Your Girl

Sunday 070708 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats,… Read more »


Saturday 070707 “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Rest Day Q & A

How’s your warm-up? How many pull-ups can you do? How much can you overhead squat? What do you suck at? How can you fix it? In lieu of a traditional WOD workout, Keith decided to do a “Rest Day Q… Read more »