Workout of the Day – (inspired by CrossFit Football)
5 rounds
5 burpees
20 kettlebell swings
2 minute rest
This workout will take 15 minutes. You have 1 minute to complete the burpees and kb swings, then 2 to rest before starting again. (you should feel fully recovered before you resart)
@ home
5 rounds of
50 yd sprint
5 burpees
This workout will take 15 minutes. You have 1 minute to complete the sprint and burpees, then 2 to rest before starting again. (you should feel fully recovered before you resart)
Workout of the Day – “Tabata Something Else”
using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps
8 rounds pull-ups
8 rounds push-ups
8 rounds sit-ups (or sub bicycles)
8 rounds squats
This workout will take exactly 16 minutes.
@ home
using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps
8 rounds pull-ups
8 rounds push-ups
8 rounds sit-ups (or sub bicycles)
8 rounds squats
Workout of the Day -
dude, I totally smurfed this workout
find your 1 rep max Thruster
you may use the rack to start from a racked front squat
Reference April 26th (3 rep max thruster)
Cashout – (using 1/2 your new max)
Death by Thrusters (1 the first minute, 2 the second, etc.)
@ home
2 x “Broomstick Fran”
“Broomstick Fran” = 21-15-9 of broomstick thrusters & pullups
do it once, then rest exactly 3 minutes, then do it again 
Workout of the Day – (slightly modified from the main site)
read it again...yeah, now you get it
21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms (45)
Sots press (45) (strange video from vimeo)
@ home
42-30-18 reps for time of
Turkish-Get-ups, alternating arms (use whatever weight you can find, even soup cans!)
Sots press (broomstick)
Workout of the Day –
dude...that's funny
21 Hang Power Cleans
1 lap
15 Hang Power Cleans
1 lap
9 Hang Power Cleans
1 lap
Compare your time to Jan 5th.
@ home
3 rounds for time
50 box jumps
500 m run
Friday, August 27, 2010 Posted in WOD
Workout of the Day – (nod to CrossFit Football)
On the minute,
Complete 2 Power Cleans &
10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans
@ home
300 double unders
if you don’t have a jump rope (go buy one) you may sub 150 tuck jumps
Change is is in the works people…hope you’re ready!
Workout of the Day –
for the paleo geek
3 rounds for reps of
1 minute back squat (135/95)
1 minute push press (95/65)
1 minute ab wheel/roller
1 minute row (calories)
@ home
3 rounds for reps of
1 minute tuck jumps
1 minute hand stand push-ups (sub clapping push-ups)
1 minute V-ups
1 minute burpees
I appreciate your patience lately as things are seeming a bit crowded at times, I know it, and I’m looking to change things:)
Tomorrow’s Workout
Workout of the Day – 
Overhead Squat – find your 1 rep max
(compare to May 19th)
Cashout – 2 min max reps – Tire Flip
@ home
get a broomstick, or some other 5foot or so stick
6 rounds for time of
20 Overhead Squats (with said broomstick)
30 Bicycles (only count 1 leg)
Workout of the Day – “Filthy Fifty”
nice
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Compare your time to April 16th.
@ home
For time:
50 Box jump (find SOMETHING)
50 Jumping pull-ups
Walking Lunge, 50 steps
50 Knees to elbows
50 Push Ups
50 Back extensions
50 Burpees
50 Double unders
For those of you in the 6 am class this morning, my apologies for leaving out the Wall-Balls from the workout. The rest of you, don’t worry, you get to do them
REMINDER! — There is no 7pm class today!
Homer....after CrossFit...oh yeah...
Workout of the Day –
15 minute AMRAP*
5 full squat clean (heavy)
10 Push-Ups
50 yd sprint (25 down, 25 back)
We will be doing this workout in the parking lot next door (they’re closed Mondays), so we’ll be moving weights around a bit
@ home
15 minute AMRAP*
8 jumping squats (full depth)
10 push-ups
50 yd sprint (25 down, 25 back)
* As Many Rounds As Possible
by Max
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