Monthly ArchivesSeptember 2011

Tabata Something Else standard


Tabata Something Else (Courtesy of CrossFit Inc.)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from [...]

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The Ensign standard

WOD: “The Ensign” (Courtesy of CrossFit Football).
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the [...]

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JACKIE standard

STRENGTH:  Power Cleans:  20 minutes to find a 1RM
1000m Row
(50) 45# Thrusters
(30) Pull-Ups
Some of you may have noticed some writing on the back wall.  You will find a Sharpie on the back desk.  Pick it up and write a quote or something else down that inspires you.  No filth..but something that [...]

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