Monthly Archives: September 2008

Row 1000m 5 Rounds for time: ~5 Deadlift ~10 Burpees Weight for the deadlifts; Men- Beginner #215, Intermediate #245, Advanced #275 Women- Beginner #135, Intermediate #155, Advanced #185 Today is the weigh-in for the Zone challenge, we will record weight … Continue reading →

The Zone Challenge weigh-in and benchmark WOD is planned for tomorrow. Let us know if you need a makeup time or want to do it today instead. “Nicole” 20 minutes max rounds: Run 400m Max Pull-ups If you cannot do … Continue reading →

Tabata Fight Gone Bad Complete 8 intervals of 20 seconds of work followed by ten seconds of rest of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump … Continue reading →

75 Overhead Squats then… 5 rounds: 1 min. Push Press #75/55 (for reps) 1 min. Row (for calories) 1 min. Rest Burpees today~~~ 33 100 very cool facts about the human body found this one off of CrossFit NY

Back Squat 3-3-3-3-3-3-3 3 rounds for time: 21 KB Swings 21 Box Jumps, 21″ Box Remember Sheila? She just moved to Guatemala and you can check out her new blog here. Sheila had this too say about her trip: “This … Continue reading →

Complete the following with no rest between the exercises (workout should take 30 minutes total): 1. For 10 minutes complete 1 pull-up the first minute, 2 pull-ups the second, and so on. 2. For 10 minutes complete 2 push-ups the … Continue reading →

For time: 95 lb Thruster, 75 reps Sprint 2 x 800m. Rest 2 minutes between and try to complete your second 800 within 5 seconds of your time on the first. Eat anything good lately? How do you rank on … Continue reading →

As many rounds as possible in 20 minutes: 50% Body weight Push Press, 15 reps 15 Pull-ups Raise the most money, out of all the EmerFit athletes, for Fight Gone Bad III and win an iPod Shuffle. Get started today, … Continue reading →

“Elizabeth” 21-15-9 135 lb. Barbell Clean Ring Dips Tabata Sit-ups Arlen has raised the most money so far for our Fight Gone Bad Fundraiser, check out the blog post that got things rolling. If you want to participate in our … Continue reading →

500 meter Row Competition 3 rounds for time 45 lb. Dumbbell Snatch, 20 reps 20 Pull-ups Run 400m Mike E., Nick L., and Nick A. after this Saturday’s “City Park Fifty”.