Monthly Archives: August 2008

5 Rounds for time: 21 SDHP  95# (Sumo deadlift high pull) 21 Dips Andrei Aramnau of Belarus has broken 3 world records in weight lifting. Here he is at the Beijing Olympics… the 20 year old completed a 200Kg Snatch, … Continue reading →

“Josh” 95 lb. Overhead Squat, 21 reps 42 Pull-ups 95 lb. Overhead Squat, 15 reps 30 Pull-ups 95 lb. Overhead Squat, 9 reps 18 Pull-ups

Suffer on Saturday 10 Minutes Max Rounds 10 Dumbbell Thrusters 10 Lunges (5 L/R) 1 DB Overhead Rest 3 Minutes 10 Minutes Max Rounds 10 Dumbbell Snatches (5 L/R) 10 ft Bear Crawl with Dumbbells 10 Push-ups 10 ft Bear … Continue reading →

Tomorrow’s Suffer on Saturday moved to the gym due to expected rain. See you at 9:00 A.M. “Helen” 3 rounds for time: Run 400m 21 KB Swings, 1.5 pood 12 Pull-ups In this morning’s 7:30 class there was more handstand … Continue reading →

21, 15, 9 Dumbell Clean and Jerk Ring Dips Are you guys ready for the burpee challenge starting tomorrow? Time to get your burpee on!!

5 rounds for time 25 Wall Ball Shots 30 Pull-ups Check out the free CrossFit Journal article “Functionality and Wall Ball” for some great info on good wall ball form, wall ball metrics, and how we use moves like wall … Continue reading →

Schedule 9:00-10:00 Rule Explanation, Weigh-In and Warm-Up 10:00-12:00 Lifting 12:00 BBQ Spectators are welcome at any time during the event and for the BBQ. We will provide burgers, chips, some veggies, ice tea, and water. Feel free to bring a … Continue reading →

Last Thursday some of you may have seen Eric’s suggestion that we do our own 100-Day Burpee Challenge like CrossFit Santa Cruz is doing. So lets do it! And lets start Friday! Here is the deal: Starting this Friday anyone … Continue reading →

Overhead squat 3,3,3,3,3 Front squat 2,2,2,2,2 Back Squat 1,1,1,1,1 Congratulations to the U.S. Mens gymnastics team for taking home the Bronze metal, they did an amazing job. Womens gymnastics is tonight. Good Luck U.S. team!! Saturdays work out was “Deck … Continue reading →

Press 5×1 Push Press 5×3 Push Jerk 5×5 Check out Chen Xiexia’s 95kg snatch and 117kg clean and jerk from this weekend’s Olympic events. Xiexia lifted in the 48kg weight class so she was snatching twice her body weight. Her … Continue reading →