Monthly Archives: March 2009

Press 3-3-3-3-3 4 rounds 7 reps Hang Snatch, 95 pounds Run 200 meters “What Chris Learned From The CrossFit Nutrition Certification” Post thoughts and questions to the comments. Pablo and Emily jerk during this week’s Olympic Lifting class.

20 minutes max rounds: While your partner runs 400 meters complete as many burpee pull-ups as possible. When your partner returns switch exercises. If you do not have a partner do 20 minutes max rounds of a 400 meter run … Continue reading →

“Filthy Fifty” (aka Tears of Chuck Norris) For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 … Continue reading →

Deadlift 3-3-3-3-3 Deadlift, 15 rep max 50% of Tabata Something Else Half of Tabata Something Else Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 … Continue reading →

Back Squat 3-3-3-3-3 Push Press 15 Rep Max 10 minutes max rounds: 10 Turkish Get-ups (5 L/R) 15 Pull-ups 15 Swings Random News We have an office phone now. Same old number but it will ring at the gym instead … Continue reading →