Monthly Archives: May 2009

Push Press 5 sets of 5 reps. “Karen” 150 Wall Ball Shots for time. “And I thought that that’s what separated elite from very good. That level of intensity. The kind you can see. The kind you can hear in … Continue reading →

Front Squat: 5 Singles. Go heavy, and go home play CrossFit H-O-R-S-E. Jeff and Crystal will be leading Suffer on Saturday this week at our normal City Park location. If you are planning to give rowing a try meet Chris … Continue reading →

“Mel’s Choice” With a partner complete as many rounds as possible in 20 minutes of: 9 Back Squats with 75-100% of your bodyweight 9 Pull-ups 9 Swings, 2 pood for men and 1.5 for women 9 Partner Med Ball Throwing … Continue reading →

Run 400 meters Push Press, 21 reps Run 400 meters Push Press, 15 reps Run 400 meters Push Press, 9 reps Run 400 meters Cash out: Tabata Knee To Elbows We have Suffer on Saturday in the park again this … Continue reading →

Back Squat: 5 singles. Take your time and set a PR. Strict pull-up and ring dip or push-up practice. Do 1 pull-up and then 1 dip or push-up. Rest then do two of each. Repeat incrementing the reps without going … Continue reading →

Gym closed. Go outside and doing something fun! The Suffer on Saturday crew just before they started “Murph”.

“Kelly” 5 rounds for time: Run 400m 30 Box Jumps 30 Wall Ball Shots If you are new to “Kelly” we may ask you to scale to 3 rounds or 30 minutes. Remember that we are CLOSED on Monday in … Continue reading →

Deadlift 5 sets of 1. Set a new PR. Go heavy and go home or practice a skill. Maybe your handstands. We’ve done a couple of shorter but intense workouts the last few days. What does that mean? Might we … Continue reading →

“A.J.” Alternating Double Tabata Of: Hang Power Cleans (115/75 pounds) Push Jerks (115/75 pounds) This is a shorty but goody. Find a partner to count reps and manage the clock. You’ll do 20 seconds of HPCs then rest 10 seconds … Continue reading →

Front Squat 5 sets of 3 10 minutes max rounds: 7 push-ups 7 double unders 7 sit-ups Announcements First Suffer on Saturday in City Park this weekend at 9:00 AM followed by group breakfast at Dempseys. Directions to be posted … Continue reading →