Thursday, March 5, 2015


At the top, the chest must clearly come into contact with the bar below the collarbone.

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.  Read more here.

Bench 3x5 with remaining time.

Wednesday, March 4, 2015


From the Facebook page of

Back Squat 20 reps
last one in this sequence!

For time
slamballs - over the shoulder

rest, then NFT

100 tire strikes (total)
5   bear crawls

Tuesday, March 3, 2015


The children stayed awake surprisingly well - they seemed to enjoy the course in orbital dynamics.  Buzz Aldrin is all about the future.  Guys, Mars is IT.

4 Rounds of skill work, not for time:
8 Ring Dips
2 Reverse Wall Walk-ups
30-40 Double Unders
10 Good mornings, band or bar

Viking Nancy
5 Rounds for time
15 OHS (95/65)
500/400 M Row

compare to August 14 2014

1 rm OHS

We will do this again later as well.  See if the "thorough warm-up" you get today helps or hinders.

Monday, March 2, 2015


Ah, so nice to pull for 40 only seconds.

Warm up your bench!


Five rounds for max reps of:
Body weight bench press

Women 3/4 BW.  Chalk up before you bench and go right to the pull-ups after benching.  You may rest five minutes in between sets but no more.  Demo videos: Dave Lipson Austin Malleolo Kristan Clever 

Sunday, March 1, 2015


Squat 3x5

Amrap 12 minutes
250m row
20 Russian Twists (10 each side)
12 kettlebell swings

Thursday, February 26, 2015


 Hey look, beards are in.

CrossFit Games Open WOD
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

1-rep-max clean and jerk
6-minute time cap

Bench 3x5 if time allows

Wednesday, February 25, 2015


Watch this space for snow day cancelations.

CrossFit Open is gearing up to announce the first WOD in a live event tonight at 6 pm! 

20 rep Back squat

Four Rounds of 40 seconds work/ 20 off- max reps
1) Row for Calories
2) Single Arm DB/KB Push Press (50/30) alternate
4) Burpees

5) 60 Second Rest