Friday the 20th of February, 2009

NYC guest Rikke post Thursday 6pm WOD."Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, 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.

Thursday the 19th of February, 2009

For time:50 Ring DipsRun 400 meters50 Push-upsRun 400 meters50 Handstand push-upsRun 400 meters Push-ups are honest push-ups. Handstand push-ups are "nose to floor". Post time to comments.

Wednesday the 18th of February, 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.

Tuesday the 17th of February, 2009

Squat clean 1-1-1-1-1-1-1 reps Post loads to comments.

Monday the 16th of February, 2009

"Murph"1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.

Saturday the 14th of Februrary, 2009

Dibo tackles "Fran" for the first time.Seven rounds for time of:95 pound Sumo-deadlift high-pull, 10 reps10 Ring dips Post time to comments.

Pre 5k sunrise 2/8/09. Photo by Tom Martin. "Fran" Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post time to comments.

Friday the 13th of February, 2009

Pre 5k sunrise 2/8/09. Photo by Tom Martin."Fran" Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post time to comments.

Thursday the 12th of February, 2009

"Thursday Surprise"No posted WOD means no mental preparation.Constantly varied means you will not always have time to prepare for what lies ahead. Show up and get in to it. IWCOBTAMDThe goal of CrossFit is Increased Work Capacity Over Broad Time And Modal Domains. What does that mean to you? To me it means dead lifting when I don't want to, running a 5k, mile, quarter mile or 100 meter dash fast. It means jumping high, handstanding freely, muscling up on bars and rings. It means being fit and h...

Wednesday the 11th of February, 2009

For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-undersPost time to comments.