Archive for February, 2007


Wednesday, February 28th, 2007

Good WOD today. 

21 15 9

Overhead Squat and weighted pushup

Great job to Ben, Laura, Jami, and Joe for completing the workout and getting it done!

 For everyone who is interested, I am working on trying to get some video of our workouts up…please be patient with me, as it is a big endeavor for me.

2/26/07 WOD

Tuesday, February 27th, 2007

A nice workout today with five people jumping on the CrossFit bandwagon.  Good job to everyone who completed the workout!

50 Kettlebell Swings

40 Burpees

30 Deadlifts

20 Knees to Elbows

For time



Monday, February 26th, 2007

SHOK Force Saturday

8 Handstand Pushups

12 95lb Cleans

15 Pull ups

3 Death Valley Sprints

How many rounds in 20 min.

Great job to Ben and Joe for getting in here at 8:30am on a Saturday.  For all of you reading this…come in and get some next Saturday, it is a great way to start of the weekend!

2/22/07 Nasty WOD

Thursday, February 22nd, 2007

WOW, this one was tough today.  Great job to Ben, Jami and Joe for kicking some booty on this one.


Here is why they have smiles on their faces!

400 M row

12 Dumbbell Snatches (each hand)

12 Dumbbell Swings (each hand)

12 Dumbbell Reverse Thrusters (each hand)

Try to do 4 rounds.



Thursday, February 22nd, 2007

Since there were only two of us who experienced the pain of this workout I will post it to let everyone know what might make another appearance one of these days!


On a take off of “Linda” we have “Rinda”, the three rings of death.


Ring Pushups

Ring Pullups

Ring Dips

For Time!

One word describes this workout: BRUTAL

Come and get some!


Tuesday, February 20th, 2007

Deadlift for Load


15 Double Unders between sets

 Big numbers from everyone.  Laura’s first time DL and she popped 160 for 3 reps!




Presidents Day Workout

Tuesday, February 20th, 2007

In honor of Presidents Day and the fact that I enjoy history SHOK came up with an all Presidents Day workout.

26 Teddy Roosevelts (Thrusters)

31 Hoovers  (Ball Slams)

38 Fords    (Situps)

How many terms can be done in 20 minutes

To top it off one Washington Crossing the Delaware (1000 M Row for time)


Bayan contemplating the Thrusters!


Sunday, February 18th, 2007

SHOK Force!!

15 Cleans (95lbs)

20 Wall Ball

25 Pull Ups

30 Push Ups

35 Burpees

40 Squats

45 Calories on Rower

50 Ft Woody Bag Carry (70lbs)


Ben after completing the SHOK Force on Saturday.

Some pix of the place (I figured I needed to post some)


The entrance


The interior


Another interior shot

2/15/07 WOD

Thursday, February 15th, 2007


 Get some Ben!

3 sprints (death valleys)

25 pull ups

25 wall ball

3 sprints

25 push ups

25 kettlebell

3 sprints


WOD 2/9/07

Saturday, February 10th, 2007

We had a great WOD today at SHOK.  Check out the pix below.

Push Press for load



Row a 5K


John and Joe get their name on the board!


Laura is the lonely rower.


John and Fred showing the fruits of their labor.

Good job gang!