WOD, 4/30/10: “Kill Your GOAT” So…there was a time in my life when I was debilitatingly (I know, I made up an adverb) shy, awful at pull-ups, and an embarrassing dancer… If you know me, you know that I am CERTAINLY not shy, come to CrossFit and  soar on a pull-up bar, and meet me [...]Continue Reading

WOD, 4/29/10: 3 Rounds for time of: 800 M Run 10 Power Snatches (115/75) 15 UNBROKEN Wall balls* *If you plan to do this WOD prescribed, UNBROKEN indicates that you DO NOT stop during your wall balls.  If you do, your rep count goes back to ZERO.  Do not say that you are going to [...]Continue Reading

WOD, 4/28/10: First: 10 minutes to find your one rep max of clean and jerk Then… “Amanda” For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5/1 pood 60 Sit-ups 70 Burpees There is a 25 minute cap on this workout This WOD is dedicated to Amanda Miller who I had the pleasure of [...]Continue Reading

WOD, 4/27/10: “The SCF Squat-A-Thon” 2 rounds for max reps: 2 minutes on of overhead squats (95/65)* Rest one minute 2 minutes on of front squats (95/65) Rest one minute 2 minutes on of back squats (95/65) Rest one minute 2 minutes on of air squats *Experienced athletes scale up to 135/95 lbs This is [...]Continue Reading

WOD, 4/26/10: 5 Rounds for time of: 30 Push Jerks (115/80) 30 Pull-ups 30 Ab Mat sit-ups Before I begin my rant on the winners of the SCF 2010 Spring Paleo Challenge, I would like to make a couple of honorable mentions: The first to an athlete who ABSOLUTELY smashed “Christine” (today’s WOD).  Colin performed [...]Continue Reading

WOD, 4/25/10: FIRST: Deadlift 5 @ 75% of your one rep max 3 @ 85% of your one rep max 1 @ 95% of your one rep max THEN: “Christine” 3 Rounds for time of: 500 M Row/400 M Run 12 Body weight deadlifts 21 Box Jumps (24″) Walk into SCF and look at the [...]Continue Reading

WOD, 4/24/10: In teams of two, one partner completes 40 sandbag clean to back squats (50/30), while the other partner completes an AMRAP for 25 minutes of: 20′ bear crawls 10 Burpees Post total rounds completed of the couplet on the whiteboard.Continue Reading