WOD, 8/29/09: “The CrossFit Total”  1 Rep. Max Back Squat 1 Rep Max Shoulder Press 1 Rep Max Deadlift You will have three attempts at each lift to get to your HEAVIEST load.  At the end, you add the weight from the three lifts and that is your CrossFit Total.  Failed attempts count as one [...]

WOD 8/28/09: “Nate” AMRAP in 20 Minutes of: 2 Muscle ups 4 Hand Stand Push Ups 8 Kettlebell Swings (2 pood/1.5 pood) STOP FREAKING OUT! I can hear you all now: “I can’t do muscle ups! What the heck is a hand stand push up??!!  70 lb. kettlebell swings???!!!” Remember: we are “universally scalable.”   If [...]

WOD, 08/27/09: “Michael” 3 Rounds for time: 800 M Run 50 GHD Back  Extensions 50 GHD Sit-ups “Lauren, there are two threads hanging from your skirt…oh those are just your legs!!”  I can always remember people commenting on my thinness as a child…always poking fun of my “chicken legs,” my long “Orangutan” arms…but, then it [...]