Grab a medball

Thursday 110324

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Post time to comments.


Level 2 WOD:

Weighted Pullups 3/5


3 rounds for time:

750 m Row
21 Double KB swings
8 Muscle-ups

* * * * *

FREE Skill Review Seminar: Rings
Instructor: To be announced
Date:Saturday, April 2, 11am
Skills Covered: Ring Push Ups, Ring Rows, Ring Dips and Modifications
Sign Up: email srblahdATgmailDOTcom to reserve a spot.

Better compression for faster rowing

NY strip steak, ATK-style / Lamb diamonds!
It’s not about the calories
Pot roast is crossfit / The secret to 6-pack abs
Game-day nutrition


(photo courtesy of Steven W.)


  • John


    The conversation someone had with Court right before this photo:
    “Court, it’s the timeless art of seduction. You gotta join in the dance. She sends you an enticing photo, you send her one right back.”

  • Chuck

    “Would you deadlift me? I’d deadlift me.” I think I win.

  • Court

    “Apparently, having exhausted all other avenues of getting fired in order to get on unemployment and go on Robb Wolf’s city-to-city “Paleo Bears” tour, Allison pulled out her trump card and published THAT photo…”

  • Court

    Level II WOD

    Weighted Pullups 3/5


    3 rounds for time:

    750 m Row
    21 Double KB swings
    8 Muscleups

  • Justin Katz

    9:50 RX’D

  • Sam G

    11:21 I think

    Sara helped me with knees to elbows, I think I am going to practice them at home now.

    I hate med ball cleans, but they are getting better 🙂

  • Amarides Montgomery

    14:40, 10lb med ball

  • Lisa

    “This won’t end up on the Internet, right?”

  • Richard

    13:20 Rx’d

  • Hari

    “Rejected Ad Campaign For The CrossFit Games: Soy Recovery Drink.”

  • Akash

    “I call this my Memphis Belle Lunge”

  • Carlos

    “My aikido master threw me but these bars braced my fall.”

  • 15:02 RX’d

    Thanks to Lucio, Sara and Matt for the encouragement…lots of support this week (as always) from fellow CFers. Y’all rock the house…

  • Mike Brink

    “…Welcome to the prison yard” or “Can you show me how to squeeze my glutes, pretty please?”

  • Eric

    “Kelly Starrett’s Figure 4 Two Barbell stretch is a fantastic way to gain flexibility in the anterior deltoid as well a true hip extensor. Notice the spear and hook motion in my left hand.

    By doing this, I not only stretch the joints on one side of my body, but I ensure that at least two bars with their weights will not be slammed down by someone overhead.” 🙂

    • sam.gaberal


  • drake

    10:51, Rx.

    Happy Birthday, Jackie.

  • Eric

    Good job Drake, happy birthday bro

  • Mike Mishik

    Cleans: 135-155-175-185-195-205failed badly, wrist is f’d up badly

  • Lenny

    “Let’s get physical.” Album cover.

  • keller

    1 power snatch every 30 seconds for 15 minutes


    12 minute amrap:

    10 DB Thrusters + 1 Push Press
    5 Burpees

    45# dumbbells – 3 rounds + 1 db thruster + push press – le suck

    • keller

      power snatches were at 115#

  • mike n.


  • Jai

    10# ball, 14:40

    “Pretty is as pretty does.”