Monthly Archives: March 2011

Commit to your health and really push yourself today!

Friday 110401 30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 100326. We’ve decided to start posting warm-ups on the blog along with the WOD. Enjoy! Take … Continue reading

21 Comments

Heavy triples

Thursday 110331 BLACK BOX WOD: back squat 3-3-3-3-3 Post loads to comments. Compare to 111220. * * * * * Level 2 WOD: A: Behind the neck PP 3/3 B: 2 RFT 400m Run 35 Cleans (full) 95# 800m Run … Continue reading

28 Comments

WOD #2!

Wednesday 110330 CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps (women: 100#) 12 Push-ups 15 Box jumps, 24″ box (women: 20″ box) Post rounds and fractions of … Continue reading

30 Comments

Heavy thrusters

Tuesday 110329 Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 100327. * * * * * Level 2 WOD: A: DL 3/5 B: 12 min AMRAP 10 DB Thruster + PP 15 GHDSU 10 KB Sw The magical self-fulfilling prophecy … Continue reading

4 Comments

Descending triplet

Monday 110328 For time: 75 Squats 50 Pull-ups 20 Ring dips 50 Squats 35 Pull-ups 15 Ring dips 25 Squats 20 Pull-ups 10 Ring dips Post time to comments. Posture and mood: A two-way street CrossFit as a tool Parchment … Continue reading

11 Comments

Back to the squat

Friday 110326 BLACK BOX WOD (current skill: back squat): back squat 5-5-5-5-5 Post loads to comments. Compare to 101217. Kev P.’s group at the BB Team Comp:

6 Comments

New hero

Saturday 110326 “Abbate“ Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile Post time to comments. U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, … Continue reading

15 Comments

DL + OHS = FUBAR

Friday 110325 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Post time to comments. Compare to 101024. NEW SEMINAR! What: Mobility Seminar Instructors: In-house mobility experts Court and Mike K. When: Sunday, April 10th; 11am-1pm Price: $50 Description: … Continue reading

22 Comments

Grab a medball

Thursday 110324 Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball Post time to comments. HAPPY BIRTHDAY, JAKE DRAKE & JACKIE! Level 2 WOD: Weighted Pullups 3/5 then 3 rounds … Continue reading

25 Comments

Final pressing

Wednesday 110323 BLACK BOX WOD (current skill: shoulder press): press 5-5-5-5-5 Post loads to comments. Compare to 101213. High-hip extension: Worse than waterboarding The 400-pound marathoner Is too much stretching bad for you? The swarm Because I said so Sriracha … Continue reading

11 Comments
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