WOD, 1.25.10: “20 Minutes of Fun” On the top of every 4 minutes you must complete a 400 meter run.  In the remaining time, you must complete 3 burpees and max overhead squats @95/65 pounds.  Your score is dependent on how many OHS you complete in the 20 minutes (5 rounds). Post total overhead squats [...]Continue Reading

WOD, 1.24.10: “The Jet’s Joyride” For time: 225/155 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-upsContinue Reading

WOD, 1.23.10: In teams of two: Partner A completes 100 double unders, while Partner B completes AMRAP of: 5 Squat cleans (135/95 lbs) 10 ab mat sit-ups Hey all you double-under haters!!!!  You’ve been off the hook for a couple months because of the weather (indoor jump-roping can be hazardous), but I figured out a [...]Continue Reading

WOD, 1.22.10 1st: Work up your one rep max of  overhead squat (10 minutes).  Coaches will be looking at form before heavy weight.  Until form is close to perfect, more weight will NOT increase. then… “HEAVY HELEN” 3 rounds of: 400 M run 21 Kettlebell Swings (2 pood/1.5 pood) 12 Chest to Bar Pull-Ups The [...]Continue Reading

WOD, 1.21.10: “The Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell 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 ball 50 Burpees 50 Double unders SCF’s nutrition seminar will be held [...]Continue Reading

WOD, 1/20/10: 5 rounds for time of: 400 m run 10 deadlifts (135/95) 8 hang power cleans 6 shoulder to overhead For every minute it takes you to completed this WOD, you must complete 1 burpee at the end (i.e. 14 minutes, 10 seconds= 14 burpees). You’ve heard me speak of the fact CrossFit trains [...]Continue Reading

WOD, 1/19/10: “The Chief” 5 Rounds of: 3 minute AMRAP: 3 Power Cleans (135/95 lbs) 6 Push Ups 9 Air Squats Rest 1 minute Blanco and I had the opportunity to compete in Hybrid Athletics’ (Stamford) Winter Challenge this past Saturday.  I am not sure about Blanco, but I was a nervous wreck.  Trying something [...]Continue Reading