5 Rounds for time of…

10 Ball Slams

15 Ball Pushups

20 Jumping Lunges

25 Double Unders

10 Calorie Row

2 Burpee’s every min on the minute.  (if you are on the rower when the minute hits just do your burpee as soon as you get off!)


3…2…1…Get er Done!

Day 60 of Burpee Challenge!

Awesome job everyone in the first WOD of the CrossFit Open this year! It was very motivating to see everyone come together, cheer each other on, and do such a great job! Be sure to check out the following link, and check out the leader board. You’ll see our team, and some of our members at the top in the Region and World!! http://games.crossfit.com/

For today’s Benchmark Monday we’ll be doing “The Other CrossFit Total”. So we’re mixing it up compared to the regular CrossFit total, which includes 1RM of shoulder press, deadlift, and back squat.

“The Other CrossFit Total”

Find your 1-Rep max of:

  • Clean (Power or Squat)
  • Bench Press
  • Overhead Squat

You score is the combined weight in pounds of all three lifts.

Here are some basic precautions that need to be followed for safety:

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.

1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Now lets have some fun! 3, 2, 1, GO!! Burpee Challenge Day: 58

 Optional 10-Minute Core Crusher WOD for after “The Other CF Total”:

Complete 4 Rounds of Tabata for each of:

  • Bicycle Sit-Ups
  • V-Ups
  • Weighted Sit-Ups (slam ball or med ball)
  • Ice Creams (slam ball or med ball)
  • Strict Knees to Elbows/Chest/L-sit (no kipping nice and controlled)

Glenn Doing work on OHS!


Great work Sue!

Some Great PR's Today!!!

Feb 26th 2012 –
Burpee Challenge Day: 57

Last week we drilled on full extension of the ankles, knees and hips. We used the Hang Clean High pull to focus on getting the bar up and fast with the body and not the arms. Today we are going to do the same but for the snatch. Again we are going to focus on full extension and the shrug to get the bar moving. Will go over where you should be pulling from, grip and landing positions mainly. I will touch upon a few other things here and there as they come up.

*There is also Open Gym after the 12:00 Class. So don’t be afraid to come in for the open gym. AND today is the last day to submit scores for the Crossfit Games Open. We will be judging people today. I believe Kyle J and a few others will be doing it at 3:30. *

Warm up:
10 Pass Throughs – Focus on opening shoulders
10 Perfect Air squats – No Lazy BS
10 Leg swings
10 Perfect push ups
10 Supine Rows
10 burpees

Shoulder Mobility/Thoracic Moblity:
— http://www.mobilitywod.com/2011/03/episode-200365-cf-games-open-workout-1-prep.html
Banded Hamstring Stretch
— http://www.mobilitywod.com/2011/01/episode-137365-best-hip-extensor-mob.html
Couch Stretch –
— http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
Banded wall sit/squat
— http://www.mobilitywod.com/2011/10/episode-336365-improving-the-bottom-position-of-the-squatcleansnatch.html

Burgener Warm up – (Use HOOK GRIP. No excuses)
*emphasis on skill transfers and foot positioning*

5×2 Snatch Dead lift. – Work to a heavy set of 2

5×2 Snatch Hi-Hang snatch Pull – Work to a heavy set of 2. Last 2 Should be hard.

5×2 Hi-Hang Power snatch – Focus on turn over of the bar. Looking for medium weight, make it challenging but don’t let the weight crush your form.

5×2 Hi-hang Squat snatch – Work up to no more than 75% of max. Work more on technique vs strength. Work on Pulling with the body vs arms.

3×3 Halting Hang Squat snatch – Work up to a heavy set of 3

Optional WOD:
AMRAP 5 Mins
3 Squat Snatch (95/65)
3 Muscle up

Rest 5 Mins

AMRAP 5 Mins
7 Power Cleans (95/65)
7 Burpees

Rest 5 Mins

AMRAP 5 Mins
9 Deadlift (225/155)
9 Push Ups

Great job everyone on yesterdays brutal 7 minutes of burpees. Which reminds me that we are on day 56 of the Burpee challenge.

Partner Workout

8 rounds of Helen with rowing instead of running. You will alternate every exercise. You have the choice to do 6 rounds if your team is feeling it.


500m row

21 kb swings

12 pull ups