Monthly Archives: August 2007

Add It Up!

Saturday 070901 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 070704.


Fight on Friday

Friday 070831 3 rounds 1 min squats 1 min situps 1 min pullups 1 min rest Like “Fight Gone Bad” The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station … Continue reading


Labor Day Schedule

Please familiarize yourself with the following schedule changes. The Labor Day weekend schedule is as follows: Saturday 10am Beginner‚Äôs class Saturday 11am WOD Sunday 10:30am WOD Monday 10:30am WOD No Kettlebells. No Olympic Lifting. No Fight Club. The Elements Workshops … Continue reading


I Must Be Psychic!

Wednesday 070829 With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number … Continue reading


Walk This Way!

Tuesday 070828 400 meter Walking lunge Post time and number of steps to comments. For inspiration: Now for something completely different… “Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint, the … Continue reading


Oh Say Can You See…

Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government … Continue reading



Sunday 070826 “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Compare to 070623. “Nearly everyone will have to chop up either the weightlifting exercises or calisthenic exercises into manageable subsets. … Continue reading


Dead To Rights

Saturday 070825 Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 070525. “Doc: Many of my patients shouldn‚Äôt be doing the deadlift. Coach: Which one‚Äôs are those, Doc? Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic. Coach: Doc … Continue reading


Sounds Easy…Must Be Hard.

Friday 070824 Five rounds for time of: 50 Squats 30 Pull-ups 15 Handstand push-ups Post time to comments.


CARD – EE – OH!!!

Thursday 070823 Today‚Äôs WOD will involve our newest piece of equipment at The Box‚Ķa deck of cards. 1 deck for time. Take a deck of cards. Shuffle the deck. Flip each card and do the corresponding exercises: Spades = Kettlebell … Continue reading

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