Monthly Archives: July 2009

“Robert” For time: 50 Burpees 50 Dumbbell Overhead Squats (25 L/R), 25/15 pound DB Row 1000 meters Remember to meet us at 7:00 P.M. tonight (Friday) at Cafe Vino for drinks and tappas with Crystal and Robert. Robert about 60 … Continue reading →

Run 5k You can row if running is not possible. Compare to 090430. Here is the route. Why a 10k WOD? in the CrossFit Journal. We are experimenting with Beyond The Whiteboard as a new way to keep track of … Continue reading →

“Crystal” 3 Rounds for Time: 50 Double Unders 30 Pull-ups 10 Ground to Overhead (135#, 95#) Join us Friday at Cafe Vino at 7:00 P.M. as we wish Crystal well with her new adventure at CrossFit Central in Austin. Friday … Continue reading →

Push Jerk 5-5-5-5-5 Tabata L-Sit Part of the EmerFit crew that hiked Grey Rock Mountain last Saturday. Chris C., Anja., Scott M., Chris B., and Kitty also came along.

Back Squat 1-1-1-1-1 10 Minutes Max Rounds: 10 Pull-ups 10 Push-ups We will be doing two special going away workouts this week one on Wednesday and the other on Friday. Be there! Plus don’t forget the going away social at … Continue reading →

Thruster 5-5-5-5-5 followed by practicing your goat. HIKE UPDATE: If you are going on the hike meet at the trail head at 8:00 A.M. Saturday or at EmerFit at 7:30 7:00 A.M. The drive to the trailhead is longer than … Continue reading →

50 Double Unders Run 200 40 Double Unders Run 200 30 Double Unders Run 200 20 Double Unders Run 200 10 Double Unders If you did Fight Gone Bad yesterday you are probably resting today so how about some stuff … Continue reading →

Fight Gone Bad 3 rounds, max reps in 1 minute at each station, 1 minute rest at the end of each round. Stations: Wall Ball Sumo Deadlift High Pull Box Jump Push Press Row (for calories) This is practice for … Continue reading →