WOD, 2.1.10: 4 rounds for time of: AMRAP (as many REPS as possible) in 2 minutes of hang power clean (135/95) rest 1 minute AMRAP in 2 minutes of wall balls (20/14)  rest 1 minute AMRAP in 2 minutes of toes to bar Count total reps for all 4 rounds for score. So, I’ve gotten [...]Continue Reading

WOD, 1.31.10 Seven rounds for time of: 95/65 pound Power snatch, 7 reps 95/65 pound Snatch balance, 7 reps 95/65 pound Overhead squat, 7 reps Post time to comments. If class is EXTREMELY LARGE: In partners, one partner completes 100 kettlebell swings, while the other completes an AMRAP of: 2 power snatches 2 snatch balances 2 [...]Continue Reading

WOD, 1.30.10: 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.  I am not quite sure who Russ Greene is, but you can bet that her is a CrossFit ROBOT if he beat Josh Everett with a [...]Continue Reading

WOD, 1.29.10: AMRAP Squat cleans, 1 minute (135/95) Rest 30 seconds AMRAP Rings, 2 minutes Rest 30 seconds AMRAP Squat cleans, 1 minute Rest 30 seconds AMRAP Sit-ups, 2 minutes Rest 30 seconds AMRAP Squat cleans, 1 minute Rest 30 seconds AMRAP Kettlebell swings (2/1.5 pood), 2 minutes Rest 30 seconds AMRAP Squat cleans, 1 [...]Continue Reading

WOD, 1/28/10: 10-9-8-7-6-5-4-3-2-1 With 50 m run forward, 50 m run backwards in between rounds: Pull-ups Push Press (115/75) Box Jump (24″/20″) REMINDER : SCF’s nutrition talk is scheduled for Saturday, February, 13th @ 11:00 am.  Liz Liptak of Paleo FreakFood will be there to discuss her program (she is a personal paleo chef). Just [...]Continue Reading

WOD, 1.27.10: Get your knee socks out… Deadlift 1-10-1-20-1-30 So, we all know that the media is full of fallacies.  We know that the pulsating belt worn on the abs will not give you a six pack (contrary to Dennis, from Long Island, who sat behind me in the English 250,and wore it to class [...]Continue Reading

WOD, 1.26.10: 5 Rounds for time of: 7 Thrusters (135/95) 14 Med-Ball Cleans (20/14 lbs) 21  Med-Ball Ab Slams “I am sooooooooooo tired…this WOD is gonna suck.” “I am awful at backsquats…I’m gonna suck in this WOD.” “My back has been killing me…this WOD is gonna suck.” “This is my fourth day in a row…I’m [...]Continue Reading