Monthly Archives: September 2010

Complete five rounds of: Deadlift, 3 reps Max rep Handstand push-ups (sub kipping HSPUs or DB shoulder press w 1/2 BW) Post loads and reps for each round to comments. Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18 Jason Khalipa 475/25, … Continue reading →

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1. Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4 Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2 Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2 Post times to comments. Cool Points Standings: 1. Jim Noyce – 230 2. Bobby Noyce – … Continue reading →

Black WOD Three rounds, 9-6-and 3 reps, for time of: 165/115 pound barbell Thrusters Muscle-Up Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 … Continue reading →

WOD Hang Power Clean 3 – 3 – 3 – 3 – 3 *Work up to a 3 Rep Max THEN Black WOD 3 Round For Time: 15 Hang Power Cleans (135/95) 15 Burpees Black WOD 3 Round For Time: … Continue reading →

“Kelly” Black WOD Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20/14 pound ball Kim Malz 32:57 (24″ box, 14lb ball). Post time to comments. Blue WOD Five rounds for … Continue reading →

“Fight Gone Bad” Rules: The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event … Continue reading →