Friday, December 9, 2016


Complete as many rounds as possible in 20 minutes of:
20 Wall balls  shots 20/14lb
15 Toes to Bar
10 Power Clean 135/95lbs
Post number of rounds completed to comments:

Thursday, December 8, 2016


Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

 Compare to: 150108

Wednesday, December 7, 2016


"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to: 140808

Tuesday, December 6, 2016


With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Monday, December 5, 2016


2 rounds for time of:
60 SDHP 75lbs
40 box jump 24"
20 Cal row
Post time to comments

Sunday, December 4, 2016

Rest Day

Saturday, December 3, 2016

Rest Day

Friday, December 2, 2016


10 Rounds for time of:
10 Pull ups
10 Push ups
10 Sit ups
10 Squats
10 Dips
10 Burpees
Post time to comments:

Thursday, December 1, 2016


Overhead Squats

Post you load to comments:
Compare to: 160803
 Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

Wednesday, November 30, 2016


40-30-20-10 reps for time of:
Man Makers 60lbs/30lbs
Row 300m between each set.
Post your time to comments:

Tuesday, November 29, 2016


Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
120lbs Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in lbs), the best clean and jerk (in lbs), and the total reps performed in the triplet for your final score. Post score to comments.
Compare to: 101001, no post

Monday, November 28, 2016


5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Post time to comments:
Compare to: 161016