WOD, 10/25/09:   WOD:  50 Wall Balls (20, 14) 50 Pull ups 35 Wall Balls 35 Pull ups 20 Wall Balls 20 Pull ups “Work is too hectic” “The kids are out of control” “There is just not enough time in the day” “This week has been CRAZY” These are all excuses that I have [...]Continue Reading

WOD, 10/23/09: “Mr. Joshua” Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250/170 pound Deadlift, 15 reps   FUNCTIONAL MOVEMENTS…what does that even mean?  We use the term all the time at CrossFit to describe our squats, deadlifts, presses, and cleans.  This, simply put, means that what we do in the gym [...]Continue Reading

So, your probably asking what’s up with the title of this blog???…..right? Well, just look at the WOD again. Starts and ends with a very satisfying weighted lung (the whole wheat toast we all thought was healthy at one point).  In the middle, it’s filled with all sorts of good stuff like some KB Swings [...]Continue Reading

WOD, 10/21/09: “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. Record total reps from [...]Continue Reading

WOD, 10/20/09: Work towards your 1 rep max thruster (10 minutes). then… 100 Thrusters @ 50% of max for time . You can rest the bar in the FS  position but evey time you drop the bar you run 400 meters. Tight midline, elbows high, drive  through the heels and throw that puppy over head! I [...]Continue Reading

WOD 10/19/09: Work towards your 1 rep max for a front squat. Then… 5 rounds 50% of your 1 RM Front Squat, max reps in 30 seconds Rest 30 seconds AMRAP burpees in 60 seconds Rest 60 seconds Count your total amount of front squats and burpees completed    *burpees must be completed with full extension [...]Continue Reading

WOD, 10/17/09: “Kelly” 5 rounds for time of: 400 Meter run 30 wall balls (20/14 lbs) 30 box jumps (24 “) This is a repeat WOD for you SCFers!  It is up there with FRAN, and EVA, as far as difficulty level.  But, don’t let that intimidate you.  Get in here and show “Kelly” who’s [...]Continue Reading