Monthly Archives: November 2010

Short AMRAP

FREE INTRO CLASSES: Wed, Nov 10 @ 6:30pm Sat, Nov 13 @ 10am ELEMENTS WORKSHOPS: #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7 #167 Mon/Thur @6am: Nov 22,24(Wed),29; Dec 2,6,9 (just 1 slot left!) #168 Tues/Thurs @8am: Nov 30; Dec … Continue reading

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Keep loading that bar

Tuesday 101109 Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments. Compare to 100226. Can cutting carbs help you live longer? The … Continue reading

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Swing Throw Pull

Monday 101108 Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups Post time to comments. Hari’s commentary for today’s workout: So often I think, “this WOD would be reasonable, if … Continue reading

30 Comments

Sunday cleaning

Sunday 101107 BLACK BOX WOD: Clean skill focus: 3 sets of 3 Power Cleans followed by 3 Front Squats without setting the bar down. Increase weight each set if possible. then 5/3 Rep Max Cleans Post loads to comments. HAPPY … Continue reading

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Saturday AMRAP

FREE INTRO CLASSES: Wed, Nov 10 @ 6:30pm Sat, Nov 13 @ 10am ELEMENTS WORKSHOPS: #164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 1 slot left!) #165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30 (4 slots left) #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; … Continue reading

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Return of the Lumberjack 20

Friday 101105 “Lumberjack 20“ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2 pood) Run 400m 20 Overhead Squats (115 lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m … Continue reading

20 Comments

Heavy and on the minute

FREE INTRO CLASSES: Sat, Nov 6 @ 10am Wed, Nov 10 @ 6:30pm ELEMENTS WORKSHOPS: #164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 1 slot left!) #165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30 #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7 #167 … Continue reading

10 Comments

Work your way down

Wednesday 101103 BLACK BOX WOD (current skill: the clean): 5 sets, not for time: 3-position clean: from the High Hang from the Mid Hang from the Floor Increase weight each set Bar doesn’t leave hands during set. Post loads to … Continue reading

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Vote “Yes” on CrossFit

Tuesday 101102 “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Compare to 100504. On CrossFit and elite athletes The great unwashed NOvember … Continue reading

18 Comments

What a way to start November

FREE INTRO CLASSES: Wed, Nov 3 @ 6:30pm Sat, Nov 6 @ 10am ELEMENTS WORKSHOPS: #164 Mon/Thur (Wed) @8am: Nov 8,11,15,18,22,24 (Wed) (just 1 slot left!) #165 Tue/Thur @5:30pm: Nov 9,11,16,18,23,30 #166 Tue/Thur @8:30 pm: Nov 16,18,23,30; Dec 2,7 #167 … Continue reading

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