Monday, March 1, 2010

We've moved!

Don't forget to go to
First 10 to sign up get to choose a workout for the group sometime in March.

Friday, February 26, 2010

Updated Blog

Visit and become a follower.

Wednesday, February 24, 2010

1.21 gigawatts!

Work like you don't need money.
Love like you've never been hurt.
Dance like no one's watching.
And workout until you puke.

20 Double Unders then...
2 Rounds of
10 Hollow Rocks
10 Push Ups
10 Lunges

WOD: "Voodoo Economics"

Partner workout. 30 Mins. Complete each exercise and earn play money. Collect more money than your partner by exercising more quickly or completing more difficult movements.

$5 Exercises
-20 Squats
-20 Sit Ups
-20 Box Jumps
-20 Lunges
-20 Pull Ups
-200 M Run

$10 Exercises
-20 Back Extensions
-20 Thrusters (35/25)
-20 Squat Jumps
-20 Front Squats (35/25)
-20 KB Swings
-20 Wall Balls

$20 Exercises
-20 Burpees
-20 Knee to Elbows
-20 Glute Ham Sit Ups
-20 Double Unders
-20 Dips
-20 Hollow Rocks

$50 per (PR) at the Olympic Lift and Row station.

As always, if you have any questions call:
Leave off the last e* for extremely excruciating effort

Tuesday, February 23, 2010

Put in a Good Word For Me

Nothing will work unless you do - John Wooden

Warmup: PVC Shoulder Stretches
8 Push Ups
8 Sit Ups
8 PVC Overhead Squat
8 Dips
32 Double Unders

Power Clean (one rep max, record any failures) ex. 35/45/65/75(PR)/85(Fail)

5 Rounds of
400 M Run
15 OHS (45/35/25/15/PVC)

Monday, February 22, 2010

Works 60% of the time, all the time!


3 Rounds of

10 Lunges

10 Push Ups

10 Sit Ups


Push Press


Push Press


"Smells Like Teen Spirit"

3 Rounds of

13 Thruster (95/65/45/35/25/PVC)

14 Pull Ups

15 Wall Balls

16 Sit Ups

17 KB Swings

18 Back Extensions

This is the first WOD that I've programmed myself. Up until now, I've only created the Warmups, while compiling the WODs from other gyms like Crossfit OTG. Feel free to grow your hair long and wear a flannel shirt to today's WOD. I have a feeling it is gonna be "grungy". Post comments!

Friday, February 19, 2010

Tough Kids, Sissy Kids, Even Kids Who Do Air Squats

Warm Up:
11 OHS
11 Burpees
11 Sit Ups
11 Push Ups

Skill: Max Vertical Leap

WOD: "Growing Pains"
Continuously Running Clock
Odd Minutes: Do Max Air Squats
Even Minutes: (60 - # of air squats completed) = # of
push-ups to complete
Workout ends upon failure to complete # of push-ups by that minute's end.
If athlete does less than 30 squats, the number 30 should still be used for push ups

Examples Squats Push Ups
48 12
37 23
33 27
28 30
22 30

Thursday, February 18, 2010

Polly Wanna Crossfit

Warm Up: "Jenny"
6 Dips
7 Back Extensions
5 Squat Jumps
30 Double Unders (which means 150 jump rope)
9 Pull Ups

WOD: "Pick Your Poison" (From the OTG archives)
400m run
400m run

Match up the exercise with a rep amount to create your own! Exercises are:
1) Air squat

2) Sit-ups
3) Push-ups
4) Pull-ups
5) Deadlifts 135/95lbs

For example:
400m Run
100 Deadlifts
80 Pull Ups
60 Push Ups
40 Sit Ups
20 Squats
400m run
Post time and exercise/order to comments.