Monday Febuary 28, 2011

CrossFit Total Rankings based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006) Men’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 114 228 395 468 646 836 123 246 427 510 695 901 132 265 461 546 745 848 148 296 516 618 833 1061 165...

Sunday Febuary 27, 2011

Warm Up: 6,000 burpees WOD: 47 rounds of: 2 upside down rope ascents 4 L-sit muscleups to 60 second iron cross hold 6 1 handed clapping handstand pushups 8 back flip thrusters……on second thought, let’s not do any of that! Come in for the team WOD to...

Saturday Febuary 26, 2011

 I am very excited about the effort everyone put forth today on the one rep max box jumps! Those can be very scary and intimidating and you all did WORK, BEAST MODE!!!! Warm up: 150 double unders/ 250 singles, 15 OHS, 15 dips, 15 sit ups Skill: Squat Snatch (10...

Friday Febuary 25, 2011

New shirt design should be ready by Monday!! Also, don’t miss Monday Febuary 28 WOD!!!! warm-up: 10 minute squat hold Skill: 1 rep max Box Jump (10 minute time limit) WOD: For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups...

Thursday Febuary 24, 2011

Warm up: row 1k WOD:  “Front Squat Medley” Max Reps 185/135 Max Reps 135/95 Max Reps 95/65 Max Reps 65/45 Rest roughly 4 min between efforts.  Max reps means that you go till the bar drops, no re-racking, no...