WOD 20080430

Two minutes of cardio (your choice), Samson stretch, CFWU x 2 Complete as many rounds in twenty minutes as you can of: 65 Pound Thruster, 10 reps 10 Pull-ups If twenty minutes is too much, bring the time down to ten minutes.  Use a broomstick or pvc pipe for the thrusters.  You can also use... Continue Reading →

WOD 20080429

Run 5K Just what it says.  If you can't do a 5K (3.1 miles), bring it down to 2 miles or 1 mile.  Try to do this as fast as you can.  If you can only walk or jog, make sure the intensity level is kept up.  Intensity is what is going to burn away... Continue Reading →

WOD 20080428

Two minutes cardio (your choice), Samson Stretch, CFWUx3 Thrusters 1-1-1-1-1-1-1 reps Strength Day again.  You will do seven sets of one rep each of thrusters (get to those in a minute). You want to do a proper warm-up and make sure your focus is on form not intensity: no clock.  Then you will want to... Continue Reading →

Fast Food

Rest day. Here is a link to a CrossFit Journal article on the importance of making good food choices, even when you don't have a lot of time.

WOD 200804026

Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters Post time to comments. You can do a three round or five round version and it can be done with a pvc or broomstick, or in a gym with an empty bar if you are strong enough. The run is... Continue Reading →

WOD 20080425

Deadlift 3-3-3-3-3 reps Here is a good basic video intro to the deadlift. It is best to do this for practice with a broomstick or pvc pipe. If you have access to a gym, make sure you do not use a smith machine.

WOD 20080424

"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats CFOZ version 10, 5 or 3 rounds for time of: 10 pull-ups 10 push-ups 10 sit-ups 10 squats Post your time and the which round version you did to the comments I will emphasize: do not do the warm up for time. If you... Continue Reading →


Rest Day! Here is a wonderful article from CrossFit Boston owner Jon Gilson on what real beauty should be.

WOD 20080422

CFWU x 2 Weighted pull-ups 1-1-1-1-1-1-1 reps Got your attention! Today, I want everyone to find somewhere where they can practice negative pull-ups. Negatives are done by jumping or climbing up to the top position of a pull up and lowering yourself down as slowly as you can to full arm extension. It is important... Continue Reading →

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