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Simple and quick today. Get a good warm up!
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
And it's a 9 Burpee day today.
Check out the Muscle and Fitness promo video on CrossFit. Looks like just about everyone's seen this thing now!
REST
After you do your 8 Burpees...!
We'd like to ask you to start thinking about your nutrition. What type of fuel are you putting in your system?
You may have known, CrossFit promotes the Zone diet because it gives us the best balance of nutrients to support increased power output.
Here are two resource websites that give general insight into the Zone way of eating:
The first is the official Zone site. There are some great links off of this page that further explain, in understandable "official" Zone terms, how the diet works.
The second is an interesting eval of the Zone with good links to other diets by Web MD.
And the good news... no pull ups! (except for your warm up of course) We haven't done this WOD for a while.
Calisthenics... just a little PT session.
You could almost have a big breakfast right before you come. Don't!
A nice Oly lifting day.
Split Jerk 1-1-1-1-1-1-1 reps.
Don't forget to do your 6 Burpees!
A natural, back for a fun quick one...
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Keep that back straight on those KB Swings!
A Modified "Babs" or the real deal...
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
For those of you who have smoked hands there will be a "healing hands" version.
And check out the airborne animal here! Who says a big deadlift can't help your snowboard technique?! Guess who?
30 Muscle-ups for time (Or... 120 Pull Ups and 120 Dips).
What do they call this WOD?! It deserves a name. We can offer up a few...
See you there!
A perfect day for the Oly lifts!
Clean and Jerk 1-1-1-1-1-1-1 reps.
Go heavy, be safe.
Rest Day!
"Hopper" WOD
More prep for the games. Warm up, then the word will be put out.
Go hard!
For time:
15 Handstand push-ups or a Heavy Shoulder Press
1 L Pull-up or Knees to Elbows
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Nice, this shouldn't make your shoulders or arms hurt:
Four rounds for time:
Run 400 meters
Rest 2 minutes
Nice full warm up then haul @$$!
"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)
The good news, there are only eight Pulll Ups per round... 
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Warm up those noodles well!
A nice way to bring in the new week! Watch those Pull Ups and take it easy as you drop to the bottom. This is more than a few pulls; pace 'em with the runs. You'll get more in.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
See you there!
Rest Day!
Prep Day for the Trevor Challenge!
For time:
75 Pull Ups
100 Push Ups
125 Sit Ups
150 Squats
Sell out and hit it as hard as you can.
5 Ring Dips or Bench Dips
10 Box Jumps
15 Knees to Elbows
As many rounds in 20 min.
Run baby run!
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
That KB is like, 18 feet in the air. It actually re-enters the atmosphere as it hurtles earthward... Great range of motion John!
RIP Senior Chief.
HQ posted this memorial WOD
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
We'll have the following optional WOD as well:
Row 500
30-20-10 of:
KB Swings 52#
Walking Lunges
Burpees
Sit ups
We'll have some modifications of this if it's still fresh in your memory...
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull Ups
Get good rest in between sets. Nothing for time here.
Hit it Sweet Pea! Go large!
Hang squat clean 3-3-3-3-3-3-3 reps.
Start from the hang position, bar just below your hips, and catch it in a full squat before finishing at a standing-racked position.
Work on some of your sweet pro skills after you're done; like pull up triplets or a few sets of Bryan's awesome GHD sit ups. Grease that groove.
REST, or else. 
"C'mon get the post up dude!"
Okay okay already here's the tale of today then...
Row 500m
Ball Slams x 1 minute
Tire Flip x 20yds
30 Knees to Elbows
30 Jumping Squats with 45# Bar
Run 400m
15 Pull Ups
15 Double Unders (or 45 singles)
15 GHD Sit Ups
15 Heavy Bag Kicks
400m Run
There were some excellent efforts and everyone seemed to be shooting for good form. Great job you guys! Even the newbies were putting out hard!
Quick and dirty she is...
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Nice thorough warm up. Watch your back and hit 'er hard.
Pull Ups...? No way!
Three rounds for time of:
Row 1000m
50 Walking Lunges
50 Abmat Sit Ups
Have fun and do the "Groucho" walk.
Hey Deb, how're those guns feelin'?! Somebody must have heard you...
So today you have a SLOW and BEST FORM Day. The clock will run but nobody counts rounds. Just get your absolute best range of motion possible in all the exercises. We will help you...!
You will feel this.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Tear it up!
In case you were thinking about something slow and mellow for today, FUGGEDABOUDIT!
Have fun with one of your undisputable favorites...
"The Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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
Get a nice warm up first!
A day for giving thanks... to the guy upstairs, and Greg and Lauren Glassman. The first gave me life and
my family, the latter two gave us this beautiful strength and conditioning method.
To only work on running according to the programming put out by this program and run a marathon feeling so good, is truly a testament to the world's most effective functional fitness program, CrossFit.
Cool rest day.
