Monthly Archives: August 2011

Happy birthday, Court!

Saturday 110813 A: Snatch Practice B: WOD: Complete as many rounds as possible in twenty minutes of the following: Run 400m As many reps as possible of 95#/65# overhead squats (reps are over when bar touches floor) Post number of… Read more »

Team WOD!

A: Handstand Push-up Practice B: In teams of 3: Row 3000 meters 100 Thrusters 95#/65# 300 Kettlebell Swings 24kg/16kg One person per station, rotate each minute, with the team picking up the rep count from where the last person at… Read more »


Wednesday 110810 A: 21 Unbroken Back Squats, 15 Unbroken Back Squats, 9 Unbroken Back Squats B: As Many Rounds As Possible in 12 Minutes: 10 Pull-Ups 10 Ring Dips 10 Lunge Steps C: Tug of War You can’t fix a… Read more »

5 rounds of fun

A: Press 3-3-3 B: Compare to 100806 5 Rounds for Time (Post Elements: 4 Rounds) 5 Muscle-Ups (Post Elements: 15 Pull-Ups, 15 Ring Dips) 10 Overhead Squats (115/75#; Post Elements: 75/45#) 15 Toes-To-Bar (Post Elements: Knees-To-Elbows) 20 Situps (Games Prep:… Read more »

Indoors or out?

There are two training options for today, Sunday, August 7th. We are doing a “Park WOD” in Central Park at the Ross Pinetum Playground at 11am with an optional brunch to follow. The WOD itself is a surprise. Details at… Read more »

Row, pull, push

A: Push Jerk Practice B: CrossFit 2007 Games WOD (Compare to 070705) Row 1K Five Rounds Of 25 Pull-Ups 7 Push Jerks (Post-Elements: 95#/65#, Black Box 115#/75#, Games Prep 135#/95#) 5 painless ways to be a (paleo) social butterfly /… Read more »

Get your goat

A: WOD: Compare to 090707 For Time: 21-, 18-, 15-, 12-, 9-, 6-, 3-reps of the following: Front Squat (Post-Elements: 115#/75#, Black Box: 155#/105#, Games Prep: 185#/125#) Situps (Games Prep: GHD Situps) B: Goat Practice Lowering the barbell / Movement… Read more »