Friday, December 31, 2010


the aftermath of present opening for time.
Happy New Years everyone!

5 rounds AQAP:
10 DB Squat cleans

Post your favorite CrossFit memory of 2010 to the comments!

Thursday, December 30, 2010

my drug

renee showing the crossfit love

4 Rounds of:
7 deadlifts
200m Sprint

3-4 minutes rest between efforts

didn't do your 100 pull-ups straight? He

Wednesday, December 29, 2010

above it

100 pull-ups for time

Tuesday, December 28, 2010

radio star

Bingdotcom showing off his new hoodie.
Anyone else have a cool picture for me?

12 min AMRAP:
10 Wall-balls
20 Double Unders
15 Ball Slams
20 Double unders

Monday, December 27, 2010


michelle and ken jackson's little one post workout on christmas.
WODs are always easier when you do box jumps on a little mermaid box.

For Time:
400m run
400m run

Friday, December 24, 2010

christmas ladder

present wrapping gone bad

start a clock:
1st minute- 4 push-ups
2nd minute- 6 push-ups
3rd minute- 8 push-ups
4th minute- 10 push-ups
5th minute- 12 push-ups

continue pattern until you can't complete the required reps in a minute

the reps start on the top of the minute and any time you have left after the reps until the next minute is rest. All push-ups are chest to ground from the feet.

cool down challenge- hold the bottom of a squat for as long as you can- hips even with the knees.

Thursday, December 23, 2010

harder, faster, stronger

do something cool in your crossfit gear over the break and send it to us!

start a clock and perform:
3 min max reps of squats
3 min max reps of burpees
3 min max reps of sit-ups
3 min max reps of push-ups

cool down:
spend a total of 3 minutes in a handstand

* notice there is no rest between exercises during the max effort intervals

Wednesday, December 22, 2010

Paradise City

 A little handstand action in arkansas over the weekend.
Send us a picture of you doing something crossfit over the holiday...handstand, burpee, squat, pull-up, just make it look good!

500m row
20 front squats
500m row
40 thrusters
500m row

At-homies: 2 mile run

Tuesday, December 21, 2010

Killer Queen

10 rounds:
10 push-ups
15 kb swings

at-home peeps: sub max height squat jumps for kb swings, full squats

Monday, December 20, 2010


amy giving her sandbag a stern talking to

-max pull-ups between each set

for time:
20 burpees
400m run
20 burpees

Friday, December 17, 2010

Something New

Great 5:30pm group, such a great atmosphere for the wod.

as quick as possible:
125 push-ups

Thursday, December 16, 2010

Lady Friend

Glenda doing work at Oktoberfest

3 rounds for time:
500m row
12 BW Deadlifts
21 box jumps

Wednesday, December 15, 2010

The Grind

5 rounds for time:
10 thrusters
10 pull-ups

Tuesday, December 14, 2010

rock the boat

don't we all know this feeling?

With a partner:
5k row for time

Monday, December 13, 2010

Worker Bees

CrossFit on vacation

5 rounds for time:
5 squat cleans
10 burpees

Saturday, December 11, 2010

Dirty Money

With a partner:
3 rounds for time-
50 push-ups
40 deadlifts
400m sandbag carry
200 single jump ropes

Friday, December 10, 2010

dirty harry

like horses in the gate

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

12/9/10 WOD:
1RM Clean and Jerk

500m row for time

Thursday, December 9, 2010

depth chart

12/9/10 WOD:
Back squat 2-2-2-2, 60 sec rest
deadlift 4-4-4-4, 45 sec rest

3 rounds of:
5 man-makers
35 double unders

Wednesday, December 8, 2010


"fitness is a life-long journey, its not something that is a quick fix, its not something you are going to get in a month, 3 months, or a year." - chris spealler

Where are you on your fitness journey? post your thoughts to comments

12-7-10 WOD:
20 min AMRAP:
5 pull-ups
10 push-ups
15 squats

include rounds in comments

Tuesday, December 7, 2010

Set the Bar

Today is a Benchmark WOD for everyone. Please try and make it to the box to throw down. Also post your result to the comments. This video should help motivate you.

12/6/10 WOD:

4 rounds for time:
200m run
25 sit-ups

Monday, December 6, 2010

we're gonna be friends

its a long way to the top!

Have you tested your november goal?
Did you succeed?
Post results to comments.

Friday, December 3, 2010


5 min amrap: 12 Db push-press/ 8 box jumps
2 min rest
5 min amrap: 10 wall-balls/ 4 burpees
2 min rest
5 min amrap: 12 push-ups/ 8 kb swings

Thursday, December 2, 2010

bata para arriba por una muchacha

the end of no shave november for marcos.
Wednesday WOD:
1 mile run
5min rest
800m run
3min rest
400m run


Wednesday, December 1, 2010

Razor's Edge

The result of gary's no shave november. Way to grow!

Tuesday's WOD:

5 rounds:
10 strict pull-ups, 30 seconds rest
3 front squats, 60 seconds rest

5 rounds of 5 push-press, 60 seconds rest