Wednesday, July 31, 2013


Meet upstairs at 1610 hours. 

From July 23rd on

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Camille Leblanc-Bazinet

Tuesday, July 30, 2013


Meet downstairs at 1610 hours.

Maximum effort for two minutes followed by rest for two minutes of:

Ring Pushups

Sunday, July 28, 2013

Rich Froning Jr. and Samantha Briggs are the Fittest on Earth

After not winning a single event through the whole CF games, Froning wins the last three.  Mind boggling.

                                From @crossfit
And someone just tweeted that he stopped to put his sunglasses on before doing the overhead walking lunges.

Samantha Briggs

2013 CrossFit Games Female Champion

She ends up 99 points ahead of Valenzuela.  Amazing.

It seems likely that in a couple of hours Froning will win his third.

                                Check out the great Nanos!


Meet downstairs at 1610 hours.

Running 2007

For time:

Run 800 meters
then 5 rounds of
25 pullups
7 push jerks (135/85)

15 minute time cap

Josh Bridges won this Saturday in 8:33 (Rowing rather than running).


Thursday, July 25, 2013



Meet downstairs at 1610

5 rounds:

5x Sumo deadlift high-pull (135#)
7x Ring dips
5x Thruster (135#)

Wednesday, July 24, 2013



Meet downstairs at 1610

3 rounds
Run 800m
15x Toes to bar
12x Burpees

Tuesday, July 23, 2013


Meet downstairs at 1610hrs.


For Time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Monday, July 22, 2013


Meet downstairs at 1610 hours.

Deck of cards:

Hearts-Wall Balls
Clubs-Hammer Strikes

Joker-100 feet of walking lunges

Thursday, July 18, 2013


Meet downstairs at 1610 hours.

Not for time:

40 T2B
40 Situps
40 Supermans
40 V-Ups
40 4 Count Flutter Kicks


Death by Burpees (It was going to be Death by Thighmaster, but Geoff says he loves burpees too much to live without them.)

Wednesday, July 17, 2013


Meet downstairs at 1610


AMRAP 20 minutes

5 Pullups
10 Pushups
15 Squats

Please no rep yourself for every squat that is not below parallel or pushup that does not touch the ground and come all the way back up or Geoff will do it for you. 

Tuesday, July 16, 2013


Meet downstairs at 1610 hours.

AMRAP 7 minutes

7 Deadlifts (155/115)
7 Wall Balls

rest 5 minutes

AMRAP 7 minutes

7 HR Pushups
14 KBS (70/53)

Sunday, July 14, 2013


Meet downstairs at 1610 hours.
From main site--
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

                                     This is fun!

Thursday, July 11, 2013


Meet downstairs at 1610.


5, 5, 5, 3, 3, 3


For time--

21-15- 9

KBS (53/35)

With the proper diet, NO doctor is necessary, with the improper diet no doctor can help. ~Dr. Gabriel Cousons MD

Blog post that might make you laugh and might keep others from laughing at you.

Tuesday, July 9, 2013


Meet downstairs at 1610 hours.

EMOM 21 minutes

1st minute
5 Weighted Pullups
2nd minute
5 Pendlay Rows
3rd minute
10 24" box jumps

Monday, July 8, 2013


Meet downstairs at 1610 hours.

For time 3 rounds of:

Run 400 meters
25 power snatches (75)

from @PatSherwood

Saturday, July 6, 2013


Monday's WOD, a little early due to operational commitments.

Meet downstairs at 1610 hours.

Push Press 5, 5, 5, 5, 5

AMRAP 12 minutes

1 pullup
1 pushup
1 toes to bar

1 set of stairs (to the fourth floor)

2 pullups
2 pushups
2 toes to bar

1 set of stairs

3 pullups
3 pushups
3 toes to bar

and so on...

I will try to post Tuesday's WOD on time, but if not, please check with Coach Lisa.

Wednesday, July 3, 2013


Meet downstairs at 1610.


For time:

Three rounds of
Run 400 m
21 KBS (53/35)
12 Pullups

Pinned Image

Tuesday, July 2, 2013


Meet upstairs at 1610 hours.

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score--rotate at about 50-55 seconds or you will mess with the rotation. One point is given for each rep, except on the rower where each calorie is one point. There is a FGB function on the clock.

Pinned Image 

Monday, July 1, 2013


Meet upstairs at 1610

Row 1500m

rest while your partner rows, but include 20 GHD situps

Row 1000m

rest while your partner rows, but include 20 GHD situps

Row 500m

100 situps

                            10 Physical Skills

And an article from Tabata Times about carbs, which taste good, but they are not your friends: