WOD, 8/25/09: Push Press-1×3 Then… “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score [...]Continue Reading

WOD 8/24/09: As Many Rounds as Possible (AMRAP) in 20 minutes of: 200 Meter Sprint 7 Ring dips 10 Push Press/Push Jerk (95/65) get to arm-pit depth on the ring dips.  If you can’t, use a band or do box dips. This week, all the skill work will revolve around the three pressing movement: shoulder [...]Continue Reading

WOD 8/23/09: 2 Rounds for time of: 800 Meter Run 23 burpees 78 walking lunges 31 pull ups I remember the day he asked me to take “the plunge.”  No…I am not talking about marriage.  I am talking about opening our own gym.  DP recognized the fact that I had a LUST (that’s right, LUST) [...]Continue Reading

WOD 8/22/09: In teams of 2 or 3, complete equal reps of: 1. Burpees 2. Knees to Elbows 3. Pull-ups 4. Deadlifts (195/135) 5. 100 meter sprints 6. Wall Balls This workout us performed in a relay fashion.  Each team will spend 5 minutes at each station.  You will have to divide reps evenly amongst [...]Continue Reading

WOD: 8/21/09 3×5 Back Squat Then…if time allows… Death by 10 meters   Shoreline CrossFitters, Bryan, Jen & Allie gettin’ “dirty” during the Filthy 50. I can remember looking at the site…”1-1-1-1-1-1-1 Deadlift”…what  kind of workout was that?!!!!  7 lifts and I was done??  Come ON!  I came from a gym where I worked for [...]Continue Reading

WOD, Wednesday, 8/20/09: “Filthy Fifty” 50 Box Jumps, 24 inches 50 Jumping Pull ups 50 Kettle bell 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 50 Burpees 50 Double Unders (sub knee tucks if you can’t do DUs) [...]Continue Reading

WOD, Wednesday, 8/19/09: “Helen” 3 Rounds for time of: 400 M Run 21 Kettle Bell Swings (1.5 pood/1 pood) 12 Pull-ups   “I’m a model slash CrossFitter, and not the other way around. (check out the third pic!)” You most likely have seen this rant on the wall in our gym, but I am going [...]Continue Reading