Monthly Archives: July 2011

Say hello to “The Ensign”

Friday 110722 A: Press: 21 reps unbroken, 15 reps unbroken, 9 reps unbroken B: WOD: “The Ensign” (courtesy CrossFit Football) Complete as many rounds as possible in 3 minutes: 3 Power Cleans (Post Elements = 95#/65#, Black Box = 135#/95#, … Continue reading

29 Comments

The big pull…then push, push, push

Please note that we’ve now chosen a location and a time for our upcoming “Post-Elements Dinner.” As it now says in the sidebar at the left, we’ll be holding the dinner on Friday, July 29th at 7:30pm at Rare Bar … Continue reading

21 Comments

Run swing throw

Wednesday 110720 A: Turkish Get-Up Practice B: WOD For time: 400-meter Run 21 Kettlebell Swings (Post-Elements: 16kg/12kg, Black Box: 24kg/16kg, Advanced: 32kg/24kg) 21 Wall Balls (Post-Elements: 14#/10#, Black Box and Advanced: 20#/14#) 400-meter Run 15 Kettlebell Swings 15 Wall Balls … Continue reading

40 Comments

The return of “Amanda”

Tuesday 110719 A: Clean 2-2-2-2 B: WOD: “Amanda” (Compare to 110529) For time: Post Elements: 3 Rounds: 21 Pull-Ups 21 Ring Dips 7 Power Snatches at 75#/53# Black Box: 9-, 7-, 5-reps of: Muscle-Ups (Sub 2-for-1 Muscle-Up Progressions) Squat Snatches … Continue reading

31 Comments

Welcome to the work week

Monday 110718 A: Muscle-up practice (Post-Elements: muscle-up progressions) B: WOD (Compare to 110220) Five rounds for time of: Overhead Walking Lunges, 50 Feet Post-Elements: 35#/20# plate(s); Black Box: 45#/25# plate, Advanced: 65#/43# barbell 21 Burpees Let trailing knee gently kiss … Continue reading

24 Comments

Jump jump push

Sunday 110717 A: Back Squat 1×20 (Unbroken) B: WOD Complete as many rounds as possible in 15 minutes of: 5 cleans at 135#/95# (Post Elements and Black Box: Scale as needed) 10 box jumps 24-inch/20-inch (Post-Elements: 20-inch) 15 hand-release push-ups … Continue reading

9 Comments

Happy birthday, Josh!

Let’s all wish co-founder and co-owner Josh Newman a very happy birthday today! Our wunderkind entrepreneur and general badass is somehow a very grown-up-sounding 32 years old. Happy birthday, Josh! Saturday 110716 A: Press 3-3-3 B: WOD Complete as many … Continue reading

15 Comments

Deadlifts and burpees!

Friday 110715 A: WOD (Compare to 080705) 5 rounds for time of: 5 deadlifts (Post-Elements: 185#/125#; Black Box 275#/185#; Advanced: 315#/205#) 10 burpees (with clap overhead while airborne) B: “goat” practice Why I own a Brazilian sunga (a lesson in … Continue reading

40 Comments

STC, K2E, T2B, OHS

A: Black Box, Advanced: Skin the Cat progressions Post-Elements: Overhead squat, Knees-to-Elbows, Toes-To-Bar B: WOD: Post-Elements: For time: 100 overhead squats (OHS) with empty bar (45#/33#) Each time you drop the bar, do 10 sit-ups Black Box: For time: 100 … Continue reading

32 Comments

“Man Overboard!”

A: Cleans 3-3-3 B: WOD: “Man Overboard!” 3 rounds of: 250m row ring dips kettlebell swings pull-ups dumbbell thrusters In this workout you move from each of five stations after the person rowing 250 meters finishes. The clock does not … Continue reading

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