Monthly Archives: April 2011

Back from the dead

We’ve finished with the jerk sequence for our Black Box WODs and we’re now moving on to the deadlift: Thursday 110421 deadlift 5-5-5-5-5 Post loads to comments. Compare to 110122. * * * * * Level 2 WOD: A: Snatch… Read more »


Wednesday 110420 CrossFit Games Open 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145# for men / 100# for women) 10 Toes to bar 15 Wall balls (20# to 10′ target for… Read more »

Snatch practice

Tuesday 110419 Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 110120. * * * * * Level 2 WOD: A: Power Cleans 3/5 B: 20 KB Swings 20 C2B PU 20 KB Swings 20 Parallette Pushups 20 KB Swings… Read more »

Monday 110418 Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions Post time to comments. HAPPY BIRTHDAY, PALEO EDITION: First, best birthday wishes… Read more »


Sunday 110417 “Hammer” Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post time of each round to comments. U.S. Army… Read more »


Saturday 110416 BLACK BOX WOD (current skill: the jerk) jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110118. If you’re a registered athlete for the CF Games Open and need to be officially judged on WOD 11.4, please post to… Read more »

At least it’s upper-body

Friday 110415 “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 101211. HAPPY BIRTHDAYS to ANNIE & KENNETH! Update from Laura & Torch for tonight’s farewell party:… Read more »


Wednesday 110413 CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs men / 90lbs women) 10 Muscle-ups Post rounds and reps completed to comments and/or register… Read more »

Say hello to the jerk

REST DAY DINNER this Saturday! Everyone is invited to join us for dinner! When: Saturday, April 16th, 8pm Where: Wildwood BBQ (225 Park Avenue South @ 18th St.) RSVP: email srblahdATgmailDOTcom Hope to see everyone there! Tuesday 110412 BLACK BOX… Read more »