Tuesday 12/01/09


21-15-9 reps of:

Squat Clean (135lb/95lb)
Ring Dips

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Compare to 7/06/09

Monday 11/30/09

Filthy Fifty

For time.

50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing (20lb)
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball (12lb)
50 x Burpee
50 x Double under

Post time to comments.

Compare to 5/22/09

Friday 11/27/09

3 rounds for time:
30 x Pull ups
25 x Walking lunges (total, NOT per leg)

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Thursday 11/26/09


Recommendation is to complete this WOD prior to eating today :)

3 rounds for time:
Run 400 meters
50 x Squats

Post time to comments.

Wednesday 11/25/09

AMRAP in 20 minutes of:

2 x Shoulder press (65/45)
4 x Push press (65/45)
6 x Push jerk (65/45)
8 x Box jump (24" / 20")
10 x Kettle bell swing (53/35)

Post rounds to comments.

Tuesday 11/24/09

5 rounds for time:

5 x Power snatch (75lb/50lb)
10 x Overhead squat (75lb/50lb)
15 x Push ups
20 x Sit ups

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Monday 11/23/09


3 x 2 x 2 x 2 x 1 x 1 x 1 x 1 x 1

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CrossFit Friday - 11/20/09

Meet in the '62 room for some Friday morning fun.

5 rounds of:
5 x Burpees
15 x Pull ups
30 x Squats
300m Sprint

Post time to comments

Thursday 11/19/09

3 rounds for time:

50 x Squats
25 x Pull ups
20 x Body weight dead lift

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Wednesday 11/18/09

As many rounds as possible (AMRAP) in 20 minutes of:

7 x Kettle bell swing (53lb/35lb)
7 x Box jump (24" / 20")
7 x Burpee

Post number of rounds to comments.

Tuesday 11/17/09

For Weight:

1 x 1 x 1 x 1 x 1 x 1 x 1 of Front Squat

Front Squat Demo

Compare to 01/28/09

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Monday 11/16/09

5 rounds for time of:

15 x Sumo Dead Lift High Pull (75lb / 45lb)
50 x Double Unders (sub 5:1 singles or 20 Tuck Jumps)
10 x Pull Ups

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CrossFit Friday 11/13/09

As many rounds as possible (AMRAP) in 20 minutes of:

5 x Ring dip (10 x Straight bar dip)
15 x 24" Box jump
1 rope climb
Run 1 1/2 laps around Hayes track

Post number of rounds to comments.

Beat VMI!

Thursday 11/12/09

Weighted pull ups

3 x 3 x 3 x 3 x 3

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Wednesday 11/11/09

Veterans Day.

Today in honor of Veterans day I am going to let you guys pick you own Hero WOD. Pick your favorite, pick one you've never done but whatever you do give it your everything.

Here's your list of the Hero WODs.

I will be at Shea Stadium at 0800 and will put together a Hero montage workout.
Post workout and results to comments.

Tuesday 11/10/09

For time.

4 rounds of:

10 x Push jerk (155lb/105lb)
10 x Pull up
10 x Burpee

Post time to comments.

Pull weight from the ground. No racking.

Monday 11/9/09

For time.

5 rounds of:

15 x Hang squat clean (135lb/95lb)
30 x Push up

Post time to comments.

Saturday 11/7/09 - Sunday 11/8/09

Rest Days!

Good luck to those of you competing in the Black and Blue CF competition.


Friday 11/6/09

Sorry for the late post...I've been fighting off the pig.

AMRAP 20 minutes of:

10 x Alligator push up
5 x Jeremy Specials
10 x Dips
30 second wall sit or squat hold.

Post number of rounds to comments.

Don't like this one? Do your own AMRAP for 20...just tell us about it in comments.


Thursday 11/5/09

For Weight:

5 x 5 x 5 of Push Press

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Wednesday 11/04/09


For time.

50-40-30-20-10 reps of:

Double unders
Sit ups

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Compare to 6/1/09

Tuesday 11/3/09

For time.

Every 3 minutes run 150m then AMRAP 20" Burpee Box Jumps
Continue this until you reach 50 Burpee Box Jumps


Run 1 mile.

Post time to comments.

To summarize...at 3, 2, 1, Go! you will run the east/west hallway from the '62 room and back. Once back in the '62 room you will do as many burpee box jumps as you can until the 3 minute mark. At that time, you will run the hallway again come back and do as many burpee box jumps as you can until the 6 minute mark, etc...you will continue this until you get 50 burpee box jumps. Once you hit that magical number, exit Arvin and run to Kosciuszko's monument and back. Time stops when you re-enter the '62 room.

Monday 11/2/09

3 rounds, max reps of:

Thrusters (95lb/65lb)

5 minute rest between rounds.

Post number of reps for each round to comments.