Monday, August 31, 2009


Hold it Hold it... Steady. Steady..

150 kettlebell Swings for time

Post time to comments.

Sunday, August 30, 2009

Oh my goodness!

Da Machine flyin

5 rounds for time:
Run 400m
10 Push ups
20 Sit Ups
30 Squats

Post time to comments.

Saturday, August 29, 2009


The Air Squat

Push Up Standards

Friday, August 28, 2009


That's the way to slam!


Run 1 mile
100 Push Ups
200 Pull Ups
300 Squats
Run 1 mile

All Exercises may be partitioned
*If you have a 20# vest wear it!

Post time to comments.

Thursday, August 27, 2009


Vegas goin overhead

AMRAP 15 minutes
65# 3 Press
65# 5 Push Press
65# 9 Push Jerk

Post load and rounds completed to comments.

Wednesday, August 26, 2009

Run It

Run! E! Run!

Run a 5k

Post time to comments.

Tuesday, August 25, 2009


You hear me talk about it all the time and
we put it in our WOD's
Really what is a Tabata?

Monday, August 24, 2009

Oh my WOD!


Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time & load to comments.

Sunday, August 23, 2009


3-2-1- Go!

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday, August 22, 2009

Pain Storm

Lock those elbows out Leah!

For Time:
800m row
30 Thrusters 95#m 65#w
30 Ring Dips
800m Row
30 Hang Power Cleans to a Push Jerk 95#m 65#w
30 Box Jumps
800m Row
30 KB Swings
30 Burpees

Post load & time to comments.

Friday, August 21, 2009

Thursday, August 20, 2009

Double Trouble

Anne aka "Da Machine" Deadlift PR at 195#
Way to go Anne!

200 Doubleunders for time.

Post time to comments.

Wednesday, August 19, 2009


Way to go overhead Montel!

5 rounds
1 minute Farmers Walk 25# 30ft.
1 minute Push Press 45#
1 minute Wall Ball 20#/M/10ft. 14#/W/8ft.

Rest 30 Seconds between each round

Post load to comments.

Tuesday, August 18, 2009

The tire is gone

Down with the tire! Shouted The Angry CrossFitters
Who Then Banished the Poor Little Tire.

For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat

Post time and load to comments.

Monday, August 17, 2009


With Broome Stick, Mop handle or Dowel
Front squat
Overhead squat

Sunday, August 16, 2009

Burpees oh no!

Vegas & Da Machine

10 Burpees
30 Sit ups
20 Burpees
20 Sit ups
30 Burpees
10 Sit ups

Post time to comments.

Saturday, August 15, 2009


Congrats to Shelia & Stephanie for successfully
completing the Mechanics Program Welcome Ladies!

Push Press

Post weight to comments.

Friday, August 14, 2009


Diana & Chela pushin hard

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time & weight to comments.

Thursday, August 13, 2009


Congratulations to Tara who just completed the
Mechanics Program.

Does Exercise Really Keep Us Healthy? Are you Serious!

Wednesday, August 12, 2009


Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post weight and time to post.

Tuesday, August 11, 2009

Alley oup!

For time:
20 Pull-ups
10 Handstand push-ups
18 Pull-ups
9 Handstand push-ups
16 Pull-ups
8 Handstand push-ups
14 Pull-ups
7 Handstand push-ups
12 Pull-ups
6 Handstand push-ups
10 Pull-ups
5 Handstand push-ups
8 Pull-ups
4 Handstand push-ups
6 Pull-ups
3 Handstand push-ups
4 Pull-ups
2 Handstand push-ups
2 Pull-ups
1 Handstand push-ups

Post time to comments

Monday, August 10, 2009

Oh Boy Fran

Heavy Fran
15-12-9 reps for time
135# Thrusters & 45# weighted pullups

Post weight and time to comments.

Sunday, August 9, 2009


Go Get A Message
Benefits Of Message Therapy

Saturday, August 8, 2009


Congratulations to Smita For Successfully
Completing The Mechanics Class Welcome

Nic the Quick & J-Boogie

For Time 10 Rounds of
10 Push Ups
10 Squats
10 Sit Ups

Post time to comments

Friday, August 7, 2009

Get it!

AMRAP in 20 Min. of:
Bodyweight bench press, 12 reps
10 Pull-ups

Post weights and rounds completed to comments.

Thursday, August 6, 2009

Run It

Run! Eammon! Run!

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post individual round times to comments.

Wednesday, August 5, 2009


Morning Crew

This is Hilarious!

Tuesday, August 4, 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.

Monday, August 3, 2009


Scott Smoov tighten up his technique

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

Post rounds completed to comments.

Sunday, August 2, 2009

CrossFit Total

Go Nic!

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

3 chances at each lift. The best of each lift is totaled

Post total to comments.

Saturday, August 1, 2009


Anne & Irene Tire Flippin
By the way as said in the video the tire wasn't
flipped 2 Football Fields it was 3.
Out Frigin standing ladies! 1077ft.