Every minute on the minute for 15 minutes perform three snatches at 75% of one rep max

A failure results in five burpees before the next round begins.

Post load and failures to comments.


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While push pressing, we are relying on our core not only for the stability, but also as the impelling force to drive the barbell. The hips are recruited to assist the arms and shoulders in driving the load overhead. By adding this velocity, we are increasing speed and potential load, resulting in power - up to 30% more power.

So set-up as you would for a shoulder press, with your feet under your hips, toes generally straight, weight in the heels. Your knees and hips are locked out at the start with your back straight and your belly tight. Your elbows are slightly in front of the bar, with the barbell racked on the shelf created by your shoulders.

Now dip. During the dip, your knees move slightly forward and your butt comes slightly back, resulting in a 2-3" dip. Be sure that your torso is sliding straight up and down in the frontal plane. No chest dropping allowed!

Next, drive out of the heels extending the hips violently back to the full standing position. You should not hesitate in the bottom of the dip.

Lastly, as soon as your hips are fully extended, the bar is going to want to jump out of the rack. Help the bar by pressing it out to a fully locked position. Remember, keep the bar as close to a vertical line of action as possible by moving your head back and pressing straight up.



Overhead Squat 8x2


400m walking lunges

Post number of steps and time to comments.


Zone Recipes


Do you think pukie the clown is a good mascot for CrossFit? If no, then in your eyes what would the mascot for CrossFit be?

Team WOD

Teams of four:

Row 200 Meters

Dead-lift (225/145)

Box Jumps


As many Reps as possible in twelve minutes of Dead-lift and Box jumps.

The order goes Row, Rest, Dead-lift, Box Jumps and then the athlete doing box jumps goes to row and so on.

Post number of reps to comments.


Black Fridays Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.





Rest Day

Happy Thanksgiving!

I hope everyone has a great one, make sure to eat as much stuffing and turkey as you can, come friday we are back on track!


Also, let me know what you think of the new shirt design!




Complete as many rounds in twenty minutes as you can of:

Thrusters 5 reps (95 lbs./65 lbs.)

Hang power cleans 7 reps (95 lbs./65 lbs.)

Sumo dead-lift high pulls 10 reps (95 lbs./65 lbs.)


Post total number of rounds completed to comments.

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Front Squat 5x1


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (2 pood/1.5 pood)

If you cannot do Muscle Ups Sub 4:1 Pullups and Dips


Over at Hyperfit USA (MI), Jeff P. writes about weightlifting shoes and "finding your balance."


Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Rest Day

Congratulations Al on your BIG WIN!  Glad to see the entire CFT family there to cheer Al on.

Did America really land on the moon?

-What goes through your mind as you walk up to the bar to try and set a new PR? What do you feel like if you get it? What if you don't pick the weight up?


Post thoughts to comments.

Team WOD


Box Jumps

Kettle Bell Swings (2 pood/ 1.5 pood)

Push Press (95/65)



Row (Calories)

Team of four, all starting at a different station. Each athlete must complete all reps before moving on. If you finish a movement before the person ahead of you, you must wait until the athlete is finished to begin.


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