Monthly Archives: February 2008

El Tabata Loco

Tuesday 080219 “El Tabata Loco” 8 Rounds of: 20 sec. Squats 10 sec. L-Sits Rest 1 minute. 8 Rounds of: 20 sec. Pushups 10 sec. L-hang. Score the total number of squats and pushups plus 2 points for every successful… Read more »

Happy President’s Day

Monday 080218 Front Squat 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080107. “The New York City affiliate brags about its airline-style ‘barf bags.’” Wall Street Journal “it was naive to expect people to lose weight by making better choices… Read more »


Sunday 080217 “Annie” 50-40-30-20 and10 rep rounds of: Double-unders Sit-ups Post time to comments. Compare to 070703. Fixing the Double Under Part 1, Buddy Lee – video [wmv] [mov] Finding May Solve Riddle of Fatigue in Muscles

Josh’s Pick

Josh will come up with something for class tomorrow to replace the 5k run posted on the main site. Vote for Bryant Powers of CrossFit Oahu as he tries to get on the Ninja Warrior again. Technique Part 1, CrossFit… Read more »

Fight on Friday

Friday 080215 “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each… Read more »

Happy Valentine’s Day

Please take a moment to tell someone you love them. Click through to see the other contenders. Thursday 080214 “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Compare to 071218…. Read more »


Wednesday 080213 “Randy” 75 pound Power snatch, 75 reps Post time to comments. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out… Read more »


Tuesday 080212 “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post time to comments. Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations… Read more »

Eat Food

Monday 080211 21, 15, 9 reps for time: Overhead squats, 95# Pullups Post time to comments. Workout Demo – video [wmv] [mov] You must read this book. In today’s world the rules of what we should eat seem to change… Read more »

Get Some!

Friday 080208 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25… Read more »