Wednesday the 9th of February, 2011

Press 5-5-5+ (65-75-85% of Training Max) Add 5 pounds to your Press training max today. Rest as needed Three rounds for time of: Run 400 meters 15 Push Press, 95/63 15 Ring Dips 15 Push Ups 20 minute time limit, scale as needed Next Sunday! I Dont' WOD on Shabbos

Wednesday the 19th of January, 2011

Overhead Press 3-3-3+ (70-80-90) Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups Of Interest: Brains and Brawn

Tuesday the 4th of January, 2011

In 20 minutes, find your one rep max for overhead press.  Rest as needed "Jack" Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box "Jack" last completed 10.9.10 Does your gym repeat WODs? If not you need to ask why. By definition, CrossFit is measurable and repeatable. Without metrics, there is only guessing.

Wednesday the 8th of December, 2010

Overhead Press 3-3-3+ (70-80-90) Rest as needed Split Jerk Within 10 minutes work up to heavy single Rest as needed 10 minute AMRAP 1 L-rope climb (begin and end movement seated on the floor) 10 Clean and Jerk (95/65)

Wednesday the 13th of October, 2010

Overhead Press 3-3-3+ (70-80-90%) "Fughetaboutit" 1  rope climb 135 lb thruster, 7 reps 300 meter run 3 rope climbs 135 lb thruster, 14 reps 500 meter run 5 rope climbs 135 lb thruster, 21 reps 1000 meter run   The 305 Workout 10 rounds 4 Handstand Push ups 6 Clapping Push Ups 8 Burpees Rest 30 seconds

Wednesday the 25th of August, 2010

Overhead Press 5-3-1 (75-85-95%) 10 minute AMRAP 5  Push-press (95/65)  7 Sumo Deadlift  9 Squats 305 Workout Pike Push-ups 5-5-5-5-5 16 rounds for time every minute perform 7 burpees The 305 Workout is now Monday through Friday at 9:30am and 6:00pm!!

Wednesday the 11th of August, 2010

Overhead Press 5-5-5 (65-75-85%) Add 5 pounds to your training max CNJ Ladder (135/95) Perform 1 floor-overhead on first minute, 2 floor-overhead on second minute, 3 floor-overhead on 3rd minute... workout is over when you can't finish reps required within the minute. 305 workout: Run 1k 100 squats 50 pushups 100 squats Run 1k

Wednesday the 4th of August, 2010

CrossFit WOD: Press 5-5-5 (40-50-60%) 500 meter row Max HSPU's 3 minute cap/ round, 1 minute rest x 4 rounds total 305 Workout: 8 burpees 100m trail run 1 minute rest 8 rounds for time

Wednesday the 28th of July, 2010

Press 5-3-1 (75%-85%-95%) For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps http://media.crossfit.com/cf-video/SPPPPJ155.wmv

Wednesday the 14th of July, 2010

Press 5-5-5 (65%, 75%, 85%) 9 OHP (50% 1RM) 7 PP 5 PJ Perform 1 round every 3 minutes for a total of 4 rounds. 25 SDLHP