Monthly Archives: April 2009

“Ayn Turns The Big 3-0″ Deadlift 5 sets of 5 reps, then: 3 rounds for time 10 Single KB Thrusters 100 foot Bear Crawl 10 KB Swings Happy Birthday, Ayn!

Run 5k Compare to 090126. You knew it was coming. Praying for snow might not work this time. If you are unable to run that distance we will have you do shorter repeats or ask you to row. Brian W. … Continue reading →

Strict Press 5 sets of 5 reps With 90 seconds of rest between efforts complete as many burpee pull-ups as possible in 3 minutes, 2 minutes, 90 seconds and 60 seconds. Remember that we are Olympic Lifting (this week is … Continue reading →

Snatch Practice Burgener Warm-Up Hang Snatch, 5 sets of 3 Snatch Balance, 5 sets of 3 Snatch Pulls, 5 sets of 3 (time permitting) 50 GHD Situps Last Friday was dress like your favorite story book character at Nicole’s school. … Continue reading →

Back Squat: 5 sets of 5 reps Then complete as many rounds as possible in 10 minutes of this couplet: 5 Power Cleans. Men use 95 pounds and women 65. 5 Knee-To-Elbows If you have something left in the tank … Continue reading →

3 rounds 20 Box Jumps 20 Push Press, 115 pounds 20 Pull-ups A.J. at CrossFit Alexandria:

“D.T.” 5 rounds of 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Men use 155 pounds and women use 100 pounds. Alan of CrossFit Verve put together a video from the EmerFit Games. We’ll have our video up soon … Continue reading →

3 Rounds for Time: 400 M Run 30 Pull-ups 30 Sit-ups Chris M. visiting Wasatch CrossFit

Max Rounds in 20 Minutes of: 10 Wall Ball Shots (20,12#) 10 Kettlebell Swings (24,16Kg) Hi/Low Kettlebell Carry Down and Back (24/16Kg, 16/12Kg) Have your hands healed?  There have been a lot of questions on how not to tear from … Continue reading →

Shoulder Press 1-1-1-1-1-1-1 Find Max Pull-ups Brad J.