10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.



Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.



Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Rules of a CrossFit Gym


Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Post time to comments.


CF at Home:

4 rounds of:

400 meter run

50 Squats


10 ways to be a better CrossFitter



7 rounds for time of:
95/65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.



From CrossFit Verve

What is that stuff called CrossFit?

How many times have you heard that question?  I've been a CrossFit athlete for about three years now and there are two things that never pop into my head when this question is asked.  First, "constantly varied, functional movements, executed at high intensity" and the second "Increased work capacity over broad time and modal domains".  Though I can recite these like scripture, and believe in their worth to fitness, they are not the first thoughts in my head.

The first thing I do think about is how CrossFit has changed my life. How do you explain that to a stranger?  They always ask me, were you overweight?  No.  Were you out of shape? No.  I didn't start CrossFit with all these lofty goals to lose weight and get in shape, so how could CrossFit a strength and conditioning program, change my life so drastically that I cannot imagine my life without it?  
CrossFit does change people’s lives, those that are open to it?  It exposes you to things that you are not good at.  You will look silly and you will not always be the best.  It doesn't matter who you are, you will be challenged by aspects of this program.  At first, this is a big hit to the ego and you desire to be better so that you can be the best.  Soon you find that the best gets you nothing but an impressive "Grace" time or bragging rights and then the real changing begins?  So why does CrossFit change peoples lives, all CrossFitters not just the fire breathing kind?

CrossFit changes people’s lives through constant challenge and exposure.  When you are at your worst CrossFit will not let up, it will not release you to stand and watch.  It is tough love, it throws you back in the fire and says you will endure, you will finish, and you will be the person you know that you can be. How can a workout do all that?  I don't have the answer there; it is a mystery how 21-15-9 thrusters and pull-ups can change how badly you want to become that person inside.

I believe that we all have an image of ourselves, who we keep striving to be, CrossFit exposes this person and challenges you to be just that and no less.  It's not easy to face yourself everyday, and just when you think you have been defeated, your community arises around you to rally.  Friendships are developed, you become closer to your CrossFit comrades then you ever thought possible, they endure along side you and remind you that you are a part of something bigger then yourself and your life begins to change.  Now tell me, how do you explain that to a stranger?



Dirty Thirty


Weighted Pull-ups


Push Jerk


"Dirty Thirty"

100 Squats

30 Box Jumps

30 Reps 1.5 pood Kettlebell Swings

30 Sit-ups

30 Reps 65/45 lb. Power Cleans

30 Burpees

30 Wall Balls

800m Run


CF at Home:

10 rounds of:

20 Squats

10 Push-ups


More on Coffee

Rest Day



See you all Monday evening!


Coffee Better Than Veggies?


The Debate on Coffee

Team WOD

400 m Run

250 Thrusters 95/65

400 m Run

250 Pull-ups

400 m Run


All complete each run then one person at a time on the thrusters and pull-ups.


Team workout will be at 11:00 am

Fight Night

Rest day!


Bring us home the belt Al!


Dim lights Embed Embed this video on your site

Thanks to Nate for the video.


CF at home:

5 rounds of:

10 Push Press

15 Dips

20 Sit-Ups


For time:
45 Double-unders
135/95 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.


Also, if any of you go on vacation or find somewhere really awesome and have some one take a picture of you doing a handstand,burpee, L-sit, or whatever CF related, send me the picture and I will post it on the site and send it to CF main.


Hoping when I am in Florida I can get Mickey to do a burpee with me!


Burpee Pull-ups






For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.


CF at Home:

5 Rounds Of:

10 burpees

400 M Jog/Run



FIght Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.



With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.


CF at home:

As many rounds as possible in 20 minutes of:

5 Burpees

10 Sit-ups

15 Squats


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