CRUCIBLE CROSSFIT

2010-06-02T00:39:00.000-04:00

4 rounds of
400m run
15 pushups
20 situps
25 ball slams
30 lunges

2010-06-01T07:47:00.002-04:00

7 rounds of
7 hspu
7 thrusters
7 ktes
7 dls
7 burpees
7 kb swings
7 pullups

2010-05-23T00:57:00.002-04:00

Rest Day

2010-05-22T21:33:00.002-04:00

6 rounds of
400m run
25 burpees

2010-05-21T22:49:00.000-04:00

7 rounds of
10 push press
10 L-pullups
10 pushups

2010-05-20T06:52:00.000-04:00

5 rounds
200 single unders
20 box jumps
20 thrusters

2010-05-19T07:12:00.002-04:00

Rest Day

2010-05-18T07:10:00.002-04:00

3 rounds of
800m run
20 kb swings
20 pullups

2010-05-17T01:06:00.002-04:00

10 rounds of
15 dl (#135/#95)
15 pushups

2010-05-16T11:35:00.002-04:00

5k run

2010-05-15T21:28:00.002-04:00

Rest Day

2010-05-14T15:02:00.000-04:00

4 rounds of
5 pullups
10 pushups
15 pushpress
400m run

2010-05-13T19:33:00.000-04:00

5 rounds of

max reps in 1 minute of

front squat (95/65)

box jumps

2010-05-12T07:21:00.000-04:00

kb swings situps
50               5
45              10
40              15
35              20
30              25
25              30
20              35
15              40
10              45
5                50

2010-05-11T12:09:00.002-04:00

Rest Day

2010-05-10T07:09:00.000-04:00

Push and Jerk 3-3-3-5-5
Squat 3-3-3-5-5
Weighted pullups 3-3-3-5-5
Max pushup

2010-05-09T14:16:00.000-04:00

800m run
50 kb swings
600m run
40 kb swings
400m run
30 kb swings

2010-05-08T10:40:00.001-04:00

Hero Saturday
"Josh"
21 oh squats
42 pullups
15 oh squats
30 pullups
9 oh squats
18 pullups

2010-05-07T00:04:00.002-04:00

rest day

2010-05-06T08:02:00.002-04:00

swim 2 miles

2010-05-05T09:09:00.002-04:00

AMRAP 20mins

5 ktes

10 talibans

15 wallballs

2010-05-04T12:43:00.002-04:00

3 rounds of
21 kb swings
10 pullups
20 squats
30 situps
400m run

2010-05-03T02:51:00.001-04:00

Rest Day

2010-05-02T18:21:00.002-04:00

CrossFit Total

Ok, Zach A. You asked for it so this is your workout

2010-05-01T10:09:00.000-04:00

6 rounds
15 push and jerk
20 kb swings
1/4 mile run

APRIL 30th, 2010

2010-05-01T10:07:00.002-04:00

3 rounds of
50 double unders
10 handstand pushups
10 wallballs

2010-04-29T20:01:00.002-04:00

Rest Day

2010-04-28T06:56:00.000-04:00

30 muscle ups
if you can't do muscle ups, substitute 1 muscle up = 3 pullups 3 dips

2010-04-27T07:39:00.000-04:00

4 rounds of
15kb swings
10 pullups
15 thrusters
10 situps
After you are done with 4th round, then run 1/2 mile

2010-04-26T05:49:00.002-04:00

3 rounds of
1/4 mile run
15 presses
30ft oh walking lunges
15 burpees box jumps

2010-04-25T11:34:00.000-04:00

OK OK, so I've been slacking on the updates. I'm sorry. Today is REST DAY. Strating tomorrow, the WOD will be posted!!

2010-04-20T06:45:00.002-04:00

3 mile run

2010-04-19T07:26:00.002-04:00

AMRAP 30mins
5 225 dls
10 pushups
15 squat jumps

2010-04-18T10:14:00.000-04:00

20 dls
400m run
20 kb swings
400m run
20 oh squats
400m run
20 burpees
400m run
20 pullups
400m run
20 box jumps
400m run
20 squat cleans
400m run

2010-04-16T17:58:00.002-04:00

50kb swings
1 mile run
50 situps

2010-04-15T20:44:00.002-04:00

10 rounds of
5 kte
10 pushups
30ft OH lunges
20 situps

2010-04-14T07:24:00.002-04:00

4 rounds of
5 pullups
10 thrusters
15 kb swings
400m run

2010-04-13T08:13:00.002-04:00

Rest Day

2010-04-12T00:32:00.002-04:00

swim 2 miles

2010-04-11T19:01:00.000-04:00

4 rounds of
400m run
15 kb swings
10 box jumps
5 handstand pushups

2010-04-10T11:44:00.000-04:00

500m row
25 talibans
1000m row
20 talibans
1500m row
15 talibans
1000m row
20 talibans
500m row
25 talibans

2010-04-09T17:21:00.002-04:00

Rest day

2010-04-08T08:08:00.003-04:00

3 mile run

2010-04-07T07:22:00.000-04:00

6 rounds of
30 squats
10 pullups (chest to bar)
5 clean and jerk

2010-04-06T07:55:00.000-04:00

14-12-10-8-6-4-2
Thrusters
21-18-15-12-9-6-3
KB swings

rest 3 minutes
6x100m sprints rest 1 minute after each sprints

2010-04-05T08:32:00.002-04:00

Rest day

2010-04-04T13:08:00.002-04:00

CrossFit Total

2010-04-03T09:23:00.000-04:00

3 rounds
25 wallballs
10 pullups
25 sumo dl high pulls
10 pullups
25 box jumps

FRIDAY, April 2, 2010

2010-04-03T09:17:00.000-04:00

15 dls
50 burpees
12 dls
40 burpees
9 dls
30 burpees
6 burpees
20 burpees
3 dls
10 burpees

2010-04-01T21:10:00.002-04:00

rest day

2010-03-31T20:40:00.000-04:00

3 rounds of 1 min rest between rounds
1 min each of
double unders
chest to bar pullups
burpees
ghd situps
push press

2010-03-30T22:03:00.000-04:00

21-15-9
cleans
ring dips

2010-03-29T21:44:00.000-04:00

3mins on 3 mins off cycle of
rowing
wallballs
deadlift
ohs
pullups
then
800m run

2010-03-28T12:56:00.002-04:00

rest day

2010-03-27T09:25:00.000-04:00

run 3 mile

2010-03-26T09:19:00.002-04:00

AMRAP 20mins
20 double unders
5 K-T-E
10 KB Swings

THURSDAY, MARCH 25, 2010

2010-03-26T09:17:00.002-04:00

5 rounds of
1/4 mile run
15 squat cleans
15 pullups
15 jumping squats
15 ring dips

2010-03-24T06:38:00.002-04:00

rest day

2010-03-23T07:14:00.002-04:00

100 pullups
100 pushups
100 situps
100 squats

2010-03-22T07:42:00.000-04:00

push press 3-3-3
then
3 rounds of
30 walking lunges
20 push press
15 burpees
10 SDLHP
5 powercleans

2010-03-21T00:01:00.000-04:00

2 mile swim

2010-03-20T09:51:00.002-04:00

rest day

2010-03-19T11:24:00.002-04:00

3 rounds of
1/4 mile run
15 dls
40ft oh walking lunges
20 burpees

2010-03-18T14:10:00.000-04:00

AMARP 20mins
10 Thruster
10 Pullups
5 Box Jumps
5 Ring Dips

2010-03-17T13:17:00.000-04:00

20 burpees
1/2 mile run
20 squats
1/2 mile run
20 situps
1/2 mile run
20 talibans
1/2 mile run

2010-03-16T06:45:00.002-04:00

Rest Day

2010-03-15T13:17:00.002-04:00

10 rounds of
7 dls
7 powercleans
10 pushups
10 situps

2010-03-14T00:24:00.000-05:00

5 rounds of
12ft rope climb
30 ring push ups
15 oh squats

2010-03-13T16:07:00.000-05:00

3 rounds of
pullups
pushups
suicide sprints
tire flips
sledge hammer hits
battling rope
1 minute on each of exercises and at the end of the round rest 1 minute.

2010-03-12T14:12:00.001-05:00

2010-03-11T18:31:00.000-05:00

CrossFit Football Total

2010-03-10T07:24:00.002-05:00

50 wallballs
10 pushups
40 wallballs
20 pushups
30 wallballs
30 pushups
20 wallsballs
40 pushups
10 wallballs
50 pushups

2010-03-09T01:56:00.001-05:00

Four rounds of
200m run
20 pushups
20 situps
4 50m sprints
20 kb swings
20 box jumps

2010-03-04T07:37:00.000-05:00

rest day

2010-03-03T11:12:00.000-05:00

2 rounds of
25 talibans
1/2 mile run
25 squats
1/2 mile run

2010-03-02T07:52:00.000-05:00

4 rounds of
10 pullups
10 DLs
10 pushups
10 power cleans
10 floor wipers
10 floor presses

2010-03-01T15:22:00.002-05:00

5 rounds of
1/4 mile run
15 presses
farrmer's walk
10 box jumps
10 burpees

2010-02-28T22:04:00.002-05:00

rest day

Good job everyone!!!

2010-02-27T21:36:00.001-05:00

300 pullups, 400 pushups, 500 situps & 600 squats

2010-02-27T21:13:00.000-05:00

2010-02-27T00:39:00.000-05:00

50 wallballs
10 push-ups
40 wallballs
20 push-ups
30 wallballs
30 push-ups
20 wallballs
40 push-ups
10 wallballs
50 push-ups

2010-02-26T12:58:00.000-05:00

"Fran"
21-15-9 of
Thrusters
Pull-ups

2010-02-25T14:28:00.000-05:00

5 rounds of
10 Sumo Deadlift High Pulls
10 GHD Situps
15 Presses
Walking Lunges 50ft
200m run

Free Group Workout this Saturday!!!

2010-02-24T21:46:00.001-05:00

There are No 9am or 10am sessions this Saturday(27th). We will be having a FREE Group workout at 11:30am-12:30pm. After the workout, we will have BBQ. Bring your family and friends!!

2010-02-24T14:23:00.002-05:00

rest day

2010-02-23T22:04:00.000-05:00

swim 1 mile

2010-02-22T21:46:00.002-05:00

5 rounds of
15 hang cleans
15 push presses
15 box jumps
15 situps
200m run

2010-02-21T11:31:00.000-05:00

5 rounds of
10 thrusters
10 pullups
20 KB swings

2010-02-20T16:36:00.002-05:00

rest day

Free Workout Session Tomorrow at 11:30!!!

2010-02-19T00:12:00.001-05:00

Come to the gym on Saturday the 20th at 11:30 for a FREE workout. Bring your friends and family!!

2010-02-19T00:08:00.000-05:00

AMRAP in 20mins of
10 pushups
walking lunges #45/#25 OH (30 feet)
5 burpees
farmer's walk #55/#35 on each hand (30feet)

2010-02-18T21:38:00.002-05:00

4 rounds of
1/4 mile run
21 KB swings
12 pullups

2010-02-17T06:42:00.000-05:00

Max back squat
5-5-3-3-1-1
rest 5 mins
Tabata pushups
Tabata situps

2010-02-16T09:46:00.002-05:00

rest day

2010-02-15T09:39:00.002-05:00

run 3mile

2010-02-14T16:26:00.000-05:00

Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

2010-02-13T00:45:00.000-05:00

4 rounds of
25 ring pushups
20 KB swings
15 GHD situps
10 box jumps
5 ring dips

Sorry I did not post yesterday's WOD

2010-02-12T13:37:00.002-05:00

rest day

Pictures!!

2010-02-10T22:37:00.000-05:00

2010-02-10T18:07:00.000-05:00

AMRAP in 20mins
10 DLs
15 Presses
10 Pullups