WOD, 12/1/09: First:  Front Squat 3-3-3 then…get ready for it… “Karen” 150 Wall Balls for time (20/14 lbs) We may have to perform this WOD in heats depending on class size/wall space.  I have seen it done in everything from a little over 4 minutes all the way up to 11 minutes.  Set your goal [...]Continue Reading

WOD, 11/30/09: 5 Rounds for time of: 10 Push Jerks (135/95 lbs) 20 Kettlebell Swings (1.5 pood/1 pood) 30 Box Jumps (24 “) CrossFit Milford recently posted a blog entitled, “I CrossFit Because…”  Jay stated why he CrossFits.  Then, he opened up the discussion board to all of his members.  There were 20+ comments on [...]Continue Reading

WOD, 11/29/09: 10-9-8-7-6-5-4-3-2-1 of: Deadlift (115/75 lbs…weight remains the same for all 3 movements) Hang power clean Front squatContinue Reading

WOD, 11.28.09: “Gluten Hangover” Each team will complete each of the following. The teams will be 2 athletes. One athlete will run while the other performs as many repetitions of the desired exercise.  When one athlete comes in from the run he/she will switch roles.  The total score is based on the total number of [...]Continue Reading

WOD, 11/27/09: Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back Extensions  No matter how depressed you are about what you ate yesterday, get back to the gym and PAY!!!!            Continue Reading

WOD: 11.26.09: “Pay Before You Play” TEAM WOD In groups of 3, you must complete 4 rounds each of: 30 Box jumps (30″) 15 Burpee Then, as a team, you must complete a 1200 meter run and cross the finish line holding hands! This WOD was a HUGE success today!  There was an ENORMOUS turnout. [...]Continue Reading

WOD: 11/25/09 Shoulder press: 1×2 Push Press: 3 x2 Push Jerk: 5 x2 Then…as long as time permits… For time: 3 rounds of: 18 weighted lunges (45/25) 35 Ab Mat Sit-ups So, what are you? A runner? A lifter? A swimmer? A gymnast? For years, I was convinced that everyone had a specialty field and [...]Continue Reading