Monthly Archives: November 2008

20 minutes max rounds: 15 Hang Power Cleans at 60% of yesterday’s max Row 250m Watch a similar WOD in CrossFit.com’s “Hot Mama Clean/Pullup WOD” [wmv][mov] WARNING: The music they selected is not work or family safe. Many of you … Continue reading →

Clean and Jerk: 10 sets of 3 reps A big thank you to all our veterans for your service! Post your T-Shirts slogan suggestions to yesterday comments section! The photo below was taken Saturday during the workout. How should the … Continue reading →

“Helen” 3 rounds Run 400 meters 21 Kettlebell Swings, 1.5 pood 12 Pull-ups T-Shirts! I am starting conversations with our printer. I know what you are thinking: Its about time. And yes, we will get some women’s cut shirts this … Continue reading →

“Jackie” For time: 1000 meter Row 45 lb. Thruster, 50 Reps 30 Pull-ups More pull-up success! Ayn did Jackie as prescribed today with 30 kipping pull-ups. Watch one of them below! She is working on getting the rhythm down with … Continue reading →

5 one-minute rounds of max reps of a 65% body-weight back squat. Rest 2 minutes between rounds. Attempt to be consistent with the number of reps without sandbagging the first round. In other words, go all out that first round … Continue reading →

“Pick Your Poison” We are using the Hopper Deck today. Each class picks their own workout. Two of our members got their first pull-ups in the last week! Congrats to Jenni and Chris C.! Chis M. does burpees on Horsetooth … Continue reading →

4 rounds of: 1 Minute Max Pull-ups 1 Minute Max Push-ups 1 Minute Max Sit-ups 1 Minute Max Squats “I am the stress that humanity has removed from your existence. I’m a grizzly bear charging at twenty miles an hour, … Continue reading →

5 rounds Run 400m 10 Thrusters 95#/65# 10 Knee-To-Elbows Our first presentation in our Winter 2008 EmerFit Lecture Series will be held this Saturday at 10:00 A.M. following the Suffer On Saturday workout. Chris will be talking about what CrossFit … Continue reading →

What should the caption be for this photo? Post a comment. Top 3 Women Finishers Kirstin K. improved by 8:04 while dropping 8 pounds and using 10 more pounds on the deadlift. Julie E. improved time by 6:04. Jenni L. … Continue reading →