Tuesday, August 25, 2009


Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.
Compare to 090625.


"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.
Compare to 090727.

Sunday, August 23, 2009

Saturday, August 22, 2009


Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090716.


Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups
Walking lunge 100 ft.18 Pull-ups18 Sit-ups
Walking lunge 100 ft.15 Pull-ups15 Sit-ups
Walking lunge 100 ft.12 Pull-ups12 Sit-ups
Walking lunge 100 ft.9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.6 Pull-ups6 Sit-ups

Post time to comments.

Compare to 090603.


For time:
150 Wallball shots, 20 pound ball

Post time to comments.
Compare to 090323.

Monday, August 17, 2009

9-20-09 Friday

"CrossFit Changed my life!"
Rest Day

9-19-09 Thursday

Push Press 1-1-1-1-1-1-1 reps.
Post loads to comments.

8-19-09 Wednesday

Double-under for 2 minutes
Sit-ups for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.

8-18-09 Tuesday

Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Post time to comments.

Saturday, August 15, 2009

8/17/09-Monday REST DAY

This is a 1934 political cartoon. Click on the picture to enlarge.

Friday, August 14, 2009


Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, August 12, 2009


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090218.


"Linda" AKA "The Three Bars of Death"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Finally a woman for Lewis.

Tuesday, August 11, 2009

Monday, August 10, 2009


Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090509.

Dave's last day at the gym. He is off to So Cal to learn how to build bionic arms and legs. He kicked ass on the runs this morning, wouldn't expect anything less (sub 3's.) Dave you'll be missed, you are an awsome athlete and a great guy (if you do your political math right.)
Good luck.
All of us at CFA.


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 090501.


5 sets of 5 Deadlift

Thursday, August 6, 2009

8/9/09-Sunday REST DAY

Climb Mt. Mclaughlin on today, Contact Katie for details.


Three rounds for time of:

21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Wednesday, August 5, 2009


Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Monday, August 3, 2009


"Fight Gone Bad!"

Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

8/5/09-Wednesday REST DAY



21-15-9 reps of:
Handstand push-ups
Ring dipsPush-ups

Post time to comments.

Saturday, August 1, 2009


Back Squat

1-1-1-1-1-1-1 reps

Post loads to comments



Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.