Friday. 10.8.10. Going On The Minute


Warmup: Whiteboard Warmup. Active Stretch.

Skill: Deadlift. Wallballs.

On the minute for 12 minutes:
3 Deadlifts at 65% of your 1RM
6 Wallballs with a 20#/14# medball

MWOD: Sit in the squat position and hold for 10 minutes (accumulated).

Level II:
On the minute for 12 minutes:
3 deadlifts at 65% of your 1RM
6 wallballs with a 14#/10# medball

MWOD: Sit in the […]

10.7.10.Thursday. Snatch. Clean. Jerk. PU’s & DU’s. Amen.

Warmup: 400m run. 3 minutes of double-unders. Active Stretch.

Skill: Snatch. Clean & Jerk

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg (122# for our purposes) Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch, the best clean and jerk, and the total reps performed in […]

By |October 6th, 2010|WOD|1 Comment

Coach’s Note: Rehabbing Muscle Pulls from Bill Starr

Bill Starr is a constant contributor to CrossFit and the CrossFit Journal.His former student and major CrossFit contributor in his own right, Mark Rippetoe, shares Starr’s method for rehabbing muscle strains. We share it with you. (Thanks Nic…!). From wikipedia:

Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and […]

By |October 6th, 2010|WOD|0 Comments

10.6.10. Wednesday. Big Muscles.

Sweet Quote: “If we remain undecided; nothing will ever change. All we need to do is want to achieve something great and then simply to do it. Never think of failure For what we think, will come about.” -Mahareshi Mahesh Yogi

Warmup: Whiteboard Warmup. Active Stretch.

Skill: Muscle Up

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber […]

By |October 5th, 2010|WOD|2 Comments

Tuesday. 10.5.10. You Don’t Know Jack

Warmup: Whiteboard warmup. Active Stretch.


Complete as many rounds as possible in 20 minutes of:
115 pound/85 pound Push press, 10 reps
10 KB Swings, 1.5 pood/1 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 […]

By |October 4th, 2010|WOD|0 Comments

Monday. 10.4.10. I Just Felt Like Deadliftin’

Congratulations to Jeff Ford on his 3:03.06 5th place finish in his New Hampshire marathon this weekend!!!

Whiteboard warmup. Active Stretch.

Skill: Deadlift

Ten rounds for time of:
135 pound/95 pound Deadlift, 15 reps
15 push-ups

Level III:
7 rounds for time of:
135 pound/95 pound Deadlift, 15 reps
15 push-ups

Level II:
7 rounds for time of:
115#/75# deadlift , 10 reps
10 pushups (knees ok)

Level […]

By |October 3rd, 2010|WOD|0 Comments

10/02/10 It’s Saturday and I Smell Victory!

Our athletes have been making HUGE gains and unbelievable improvements in and out of the box. We could not be happier with their killer instincts and incredible hearts. So as a thank you for this we will be offering new classes to broaden our athletes horizons!! Look for our CrossFit Endurance WOD next Saturday!! […]

By |October 1st, 2010|WOD|1 Comment

10/01/10 Friday is “Death By Pull-ups”

Changing the way you look at food and the way you eat is ultimately the key to fitness and healthy living. Take the time to learn about what it is you are fueling the machine with. Some simple ways of eating like the Paleo Diet will change your life and future!! Just remember to […]

By |September 30th, 2010|WOD|0 Comments

09/30/10 Thursday we will press on!

Devins Dash is right around the corner and we are looking for a big turnout!! CFHH has put together a Hero WOD called “Devin” for the fundraiser. For more information click HERE. If you will be completing the Hero WOD “Devin” please go to the online scheduler and register with CFHH.

“Devin” will look something […]

By |September 29th, 2010|WOD|1 Comment

09/29/10 Wednesday is a day of reckoning!!

This is the chipper from the 2007 CrossFit Games and it will be a ton of fun!! Come in with your head on straight and ready to go, this will take some work. Please post any comments you may have!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees […]

By |September 28th, 2010|WOD|0 Comments