Tuesday, May 31, 2011

rinse, repeat

Mark D!

10 x 100m sprint
60 sec rest between

10 x 100m sprint
60 sec between each

all out efforts

Monday, May 30, 2011

Memorial Day


for time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the reps as needed. Start and end with a mile. If you have a 20lb weight vest or body armor wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day

Friday, May 27, 2011


Athlete of the month workout:


50 lunge steps
20 Kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
50 lunge steps

Thursday, May 26, 2011

Shadows and Dust

Angie and Anthony Burke had their little one yesterday!
Maddie has done CrossFit longer than most people
as Angie kept CrossFitting up until 8 months pregnant.

4 rounds for time:
250m row
20 push-ups w/ hand release

Thanks for everything Zach! We'll miss you!

Wednesday, May 25, 2011

Above the rest

Athlete of the month workout:

"Danny V"

100 wall-balls for time.

*when you pause, rest, or stop run 400m

The Athletes of the Month are members selected for their work ethic, positive character, and outstanding personalities inside and outside the box. They uphold the ideals of our community and we love having them represent who we are. One male and one female athlete is selected each month and are featured on our media outlets as well as represented with their own named workout in the CrossFit classes during their month of reign. Check out their write-ups in the featured athlete section!

Tuesday, May 24, 2011

doctor love

12 min AMRAP:

3 power snatch (115/75)
7 sit-ups
9 box jumps

Monday, May 23, 2011

next dimension

Complete 5 sets:

5 deadlift
-rest 20 sec
10 Burpees AQAP
-rest 30 sec
10-15 Body rows
-rest 60-120 sec

Friday, May 20, 2011

Watchful Eye

"Gas Mask"

4 rounds:
500m row
400m run

Thursday, May 19, 2011


Buy in: 100 Double Unders

6 sets of
3 Thrusters (heavy)
20 Weighted Lunges
90 sec rest

Cash out: 100 Sit ups

Wednesday, May 18, 2011

He's Back

7 Minute AMRAP:

12 KB Snatch
8 Pushups

7 Minute Rest

7 Minute AMRAP:
4 Hang Power Clean
12 MB Slams

Tuesday, May 17, 2011


"BREATHE" from Paul Schneider on Vimeo.

Bench Press: Find 4 Rep Max


For Time:
Row 1000 meters
Run 1609 meters

Monday, May 16, 2011

clean up

"Dirty Thirty"

For Time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Saturday, May 14, 2011

Murph Day

1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

Friday, May 13, 2011

we ready


For Time:

Row 500 meters
5 rounds:
10 burpees
10 box jumps

rest and then complete...

5 sets of 10 pullups

Wednesday, May 11, 2011

in the stars

amy and danny

25 minute AMRAP:

5 Squat Cleans
10 Toes to Bar
10 DB Thrusters
20 Double Unders

Tuesday, May 10, 2011


tim conquering the incline.

4 sets of 6 HSPUs



5 Rounds for Time:
20 KBS (24kg/16kg)
400m run

Monday, May 9, 2011

coming home

Find 2 RM Front Squat

Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
rest 1 minute between rows

Friday, May 6, 2011

all mixed up

kim may be judging the movements but what
are those other two judging?

12 rounds for time:
5 pull-ups
10 push-ups
15 squats

* after every 3 rounds complete 3 deadlifts near 3RM weight.

Thursday, May 5, 2011

cinco de mayo

linsday cobb

15 min AMRAP:
30 double unders
15 push-press
15 sit-ups

Wednesday, May 4, 2011

just can't get enough


Back squat
rest as needed

5 x 200m sprint
- starting from the ground.

Tuesday, May 3, 2011

long way to the top

ciera on 11.6

3 rounds for time:
10 clean and jerk @ 135/95
25 box jumps

Monday, May 2, 2011


kercho is heading towards bigger better things soon, best of luck josh!

Bench Press
30 sec AMRAP russian kb swings after each set.

for time:
50 lateral burpees