WOD, 3/24/10: 5 rounds for time 135/95 pound back squat, 15 reps 135/95 pound shoulder to overhead, 10 reps 400 M Run bumper weight in hand (45/25 lbs) *you must take the bar from the ground and get it to a back rack position for the back squat.  After you complete 10 reps, push press [...]Continue Reading

WOD, 3/23/10: 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Ring dips* Box jump, 30 inch box Weighted GHD sit-ups/weighted ab mat sit-ups *If box dips are substituted for ring dips, the rep count is doubled. **Remember to record your points for week three of the Paleo Challenge.  Halfway there!   Tricia and Dan took some PHENOMENAL pictures [...]Continue Reading

WOD, 3/22/10: “Chelsea” 30 minutes, on the minute of: 5 pull-ups 10 push-ups 15 squats THIS WORKOUT IS FOR COMPLETION.  IF YOU CAN PERFORM THE MOVEMENTS WITHIN THE MINUTE, YOU HAVE SUCCESSFULLY PERFORMED THIS WORKOUT (This WOD has more reps than ANY other CrossFit WOD). If you cannot complete the pull-ups, push-ups, and squats in [...]Continue Reading

WOD, 3/21/10: Complete as many rounds in 20 minutes as you can of: Run 400m 10 kettlebell swings (1.5 pood/2 pood) 20 Wallball shots, 20 pound ball Post rounds and fractions of rounds completed to comments. I don’t have a lot of time..or energy (turns out judging is more exasperating than competing..who knew??!!!!), but I [...]Continue Reading

WOD, 3/20/10: New England Sectional WOD # 1 For time: Run 800 M 30 Power Snatches (115/95) Run 800 M “I will endure to be burned, to be bound, to be beaten, and to be killed by the sword” -Gladiator’s Oath I found this encouragement on Elm City CrossFit’s site, written by Vin Lindsay, one [...]Continue Reading

WOD, 3/19/10: 115 Power Cleans, 135/95 pounds on the top of every minute perform 4 burpees and 4 toes to bar, then for the remainding time in that minute AMRAP 135 pound power clean until you reach 115 total reps *if you cannot complete the burpees and TTB in under 20 seconds, switch to 2 [...]Continue Reading

WOD, 3/18/10: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. If you aren’t ready for Murph, try Murph Jr: 800 M [...]Continue Reading