5 rounds of
10 O.H. Squat
10 Push Press

10 O.H. Squat
10 Push Press
25, 20, 15, 10, 5 Thruster

21x of O.H. Squat, Push Press and Thruster for time. Post to comments.


Warm Up
25 O.H. squats
25 Walking lunges
500 meter row
10 walking lunges (#10,#20)
400 meter row
20 walking lunges
300 meter row
30 walking lunges
200 meter row
40 walking lunges
100 meter row
50 walking lunges


5 pull ups
10 push ups
15 squats
As many rounds as you can non stop in 20 minutes.

2 min break…
25 ab mat sit ups
25 crunches X 4 ways. Legs flat, legs bent, knees up, legs strait up
25 ab mat sit ups
25 scissor kicks
25 bicycles
25 leg lifts
25 knees to chest


The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1.Wall-ball, 10 ft target (Reps)
2.Sumo deadlift high-pull (Reps)
3.Box jump (Reps)
4.Push-press (Reps)
5.Row (Calories)

Compare 11/18/09

You need me…

You are not wired for progress.  You seek a state of sameness, one where mental and physical stressors are nonexistent, and every day is just like the one before.  Routine is bliss for you. It’s not your fault.  Evolution left you ready to do battle with nature, and civilization gave you a neutron bomb.  

You should be outside, spear in one hand and shield in the other, looking for something to kill.  Instead, you’ve got forty-five aisles of floor-to-ceiling shrink-wrapped grub, obtainable with nothing more than a plastic card and a smile.

You should be sprinting away from predators, seeking safety, but you’ve got fences, freeways, and a fifteen-digit algorithmically protected front door.  You’ve got two guns, a can of mace, four layers of body armor, and nothing to worry about.  

Unfortunately, your DNA doesn’t know this.  Your hindbrain is programmed to save your resources for another day, conserving energy for an apocalyptic event that will never come.   “Eat more, move less,” it says, and you’re eager to comply.  The result is a forty-five inch waist and a mean case of diabetes.

You need a prod.  A thousand volt, fifty-milliamp foot to the backside, designed to override your nonsensical attachments to comfort.  You need me. I am the stress that humanity has removed from your existence.  I’m a grizzly bear charging at twenty miles an hour, the uncertainty of your next meal, and the reason you sleep with one eye open.  I’m your CrossFit Coach.

I’m not yelling at you because I’m angry.  I’m yelling because you need to be shoved away from calm and toward performance, brought to a place where death is imminent and action is the only option, and it’s my job to bring you there. When my volume goes up and my tone gets clipped, you move rapidly.  You execute.  You drive faster and further into physiological discomfort, and you stay there.  You leave six-way adjustable leather seats and lumbar support for the weak, and transport yourself to a place where ease is a distant memory.  

Your hindbrain wakes up, and those resources, heretofore held for Armageddon, know that it’s go time.  Fat melts, lungs sear, and muscles break down, all in service of getting away from me.
Day after day, you undergo this process, overcoming unreasonable obstacles until your recalcitrant brain is born again hard.  Embracing pain and shunning comfort, you’re ready to kill or be killed.  You’re rewired, no longer subject to the temptations of easy living and all-you-can eat buffets.  You’re an athlete.

The pull of a painless life is too great to get here alone.  You need me, the harbinger of change, the bullwhip, the irresistible rush of progress.  I am your ticket to growth, and I’m sending you to battle civilization’s paradox with nothing more than a pointy stick.  Ironically, you’ll win, and if that apocalypse ever comes, you’ll be ready. – Jon Gilson

#58 Katrina

1000 jump ropes
100 ab mat sit ups
100 push ups
500 jump ropes
75 ab mat sit ups
75 push ups
250 jump ropes
50 ab mat sit ups
50 push ups
100 jump ropes
25 ab mat sit ups
25 push ups

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