Monday, February 28, 2011

Barbara or Brahbrah


5 Rounds for Time

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between rounds. Subtract rest time from final score.

Friday, February 25, 2011



5 Rounds
Max Push-up
Sprint 50 yards

Masters WOD #6

AMRAP in 20 minutes

4 Dead-lifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead

Wednesday, February 16, 2011

Presidents Weekend Schedule

Friday: 7:00 am & 5:15 pm
Saturday: No class
Monday: No Class

Enjoy the break and we'll see you when we return!

Masters WOD #5

Masters WOD #5

400 meter Farmers Carry
Perform 1 Thruster every 10 meters

Gymnast in training

AMRAP in 15 minutes of:

15 Chest to Bar Pull-ups
30 Second L-Hold on the Rings

Tuesday, February 15, 2011



Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box


Valentines Day Couples CrossFit Challenge 2011

With a partner, for time, for love:
Team Angie, 2 Ton Dead-lift, Team Annie, Snow Sculpt, 3 Legged Race, Sled Pull, Partner Acro Yoga.

Snow Crop Circles

Some time over the past weekend we had intelligent visitors draw patterns in the snow that can only be observed from the air. All of the formations depict CrossFit in various creative ways. It seems like they are very interested in Overhead Squats and Barbells.

Monday, February 14, 2011

Max Broad Jump then Snatch and OH Squat

6 Attempts at Max Broad Jump

3 Rounds for time of

1 Snatch and 1 Overhead Squat
2 Snatch and 2 Overhead Squats
3 Snatch and 3 Overhead Squats
4 Snatch and 4 Overhead Squats
5 Snatch and 5 Overhead Squats
6 Snatch and 6 Overhead Squats

Each round ends in a failed attempt. Once you achieve failure reassess weight, go up or down in weight and start over at 1 Snatch and 1 Overhead Squat.

Derek gets a Muscle-up

Congratulations Derek on your first Muscle-up!

Saturday, February 12, 2011

100 meter Walking Handstand

Walk 100 meters in a Handstand

Every time you come down do 5 Push-ups and 5 Hollow Rockers

Tuesday, February 8, 2011

Masters WOD #4ish (Max Dead-lift)

Clock is set for 10 minutes

First 7 minutes establish your 1 Rep Max Dead-lift

Last 3 minutes perform 10 meters of Broad Jump Burpees

For each length of BJB add 5 lbs to your Dead-lift score.

Monday, February 7, 2011



150 Wall Ball Shots for Time


50 Burpee Pull-ups

Level 1 Test

Unbroken, perfect form, no time

50 Air Squats
10 Push-ups
30 Sit-ups
Static Hang for 30 seconds
25 KB Swings (53/35)
10 Tuck-ups
25 Wall Ball
3 Ring Dips
3 Pull-ups

Then 8 minutes of

8 Broad Jumps
8 V-ups
8 Clapping Push-ups

Football Friday

50 Slam Ball (40/20)
50 Double Unders
50 Kettlebell Swings (53/35)
50 Double Unders
* Toes to Bar*

* For each broken double under perform 5 toes to bar*

5-5-5-5-5 Shoulder Press
Perform "Frog Complex" between each round

Thursday, February 3, 2011



1. Movement, as toward a goal; advance.
2. Development or growth
I believe success in CrossFit is rooted in our tiny victories and recognition in our individual Progress. For each athlete progress is very personal and unique; constantly changing and yet mind-numbingly repetitive.
Where does Progress lie: In speed or strength? Weight gained or lost? Perhaps. But often overlooked are all the personal achievements made along the way:
Could you not do an unassisted pushup/situp/squat/pullup when you first began working out? Did you begin by stepping up to the smallest box and are you now jumping? Has your flexibility increased? Do you find yourself energized and more confident? Double-unders: A skill that once stymied so many in our gym has been tamed, with many athletes doing 10 or more consecutively. Looking over times for Grace, it blows my mind that most athletes are dropping time and adding weight. In some cases people are cutting their times in HALF. We as coaches are all extremely impressed, proud, (nervous?) about how well all of you are doing. Take stock in your achievements because we each are quick to neglect this important aspect of CrossFit.
All this progress must mean that things will soon be getting easier;
They will not. By design, CrossFit punishes for progress. You will lift heavier weight, faster, which will make improvement harder to achieve and not guaranteed. While incredibly inspiring, drops in benchmark times will not always happen and athletes will fight to shave seconds off their PR. But those seconds will be so, so sweet…
Your improved strength and speed will not allow for more rest or slack. As you continue to shed weakness, WOD’s will continue to be challenging and we will continue to ask for your all. Embrace these challenges and move confidently through them.
Continue to use small victories to catapult you towards your own success and do not forget to reminisce on all the progress that you have all made since the beginning. It will get you through all 30 minutes, on the minute.

by Mike Thurk

Wednesday, February 2, 2011

Masters WOD #3

5 Rounds for time:

1 minute Wall Ball Burpees
1 minute Ab Mat Sit-ups

Pushin' the Comfort Zone

For Form (gymnastics is more about form than time)

100 Single Unders

Then 3 Rounds of

3 Bridge-ups
6 Skin the Cats
9 Kick up to Handstands
12 Tuck Jump Burpees

Finish with 100 Double Unders or 300 Single Unders

Tuesday, February 1, 2011