Monthly Archives: July 2008

“Jackie” 1000m row 50 Thrusters 45# 30 Pull ups This work out goes quick so we will spend a little time after working on our L-sits. Do you have your own blog? Here is the link to a few blogs … Continue reading →

“Elizabeth” Rounds for Time: 21-15-9 Clean #135 Ring Dips In working on the music for the classes I’ve come to a bump, apparently not everyone likes to work out to Abba as much as I do. What music do you … Continue reading →

3,2.1…GO! For Time: 21 Thrusters 115# Run 1600m or Row 2K 15 Thrusters 115# Run 800m or Row 1K 9 Thrusters Run 400m or Row 500m We come here and sweat together, we do the wod and compare our stories … Continue reading →

7 rounds: Clean and Jerk, 3 Reps Pull-ups, Max Reps No rest between the C&J and the Pull-ups but otherwise there is no time component to this workout. Record load on C&J and number of pull-ups. Last week Jon Gilson … Continue reading →

21 Overhead squat 95# 400m run 15 Overhead squat 95# 800m run 9 Overhead squat 95# 1600m run Check out this article “You gotta want this” written by the folks at Rainer CrossFit Jenni and Tracee out for a ride, … Continue reading →

“Filthy Fifty” 50 Box Jumps 50 Jumping Pull-ups 50 KB swings 1 pood 50 Walking Lunge steps 50 Knees to elbows 50 Push Press #45 50 Back Ext 50 Wall Ball Shots #20 50 Burpees 50 Double Unders This quote … Continue reading →

“Broomstick Mile” Run 400m 25 Air Squat, 25 Front Squat, 25 Overhead Squat Run 400m 25 Press, 25 Push Press, 25 Push Jerk, 25 Sots Press Run 400m 50 Hang Clean Run 400m 50 Hang Snatch Pull-up Practice, time permitting. … Continue reading →

5 Rounds For Time: 45 lb. Overhead Walking Lunge 21 Burpees “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are … Continue reading →

Deadlift 3-3-2-2-2-1-1-1-1-1 or if you are new to EmerFit 3-3-3-3-3-3-3-3 The deadlift is an excellent way to build some awareness of what your spine is doing when you are lifting something heavy and breathing is essential. Check out Coach Kstar’s … Continue reading →

“Fran” 21-15-9 Thruster Pull-up There are 17 different “Fran” videos on the CrossFit.com video page and tons more on YouTube including the OPT vs. APT challenge from 2007 as we watched Fran times drop to sub-3:00. Its probably one of … Continue reading →