Archive for March, 2007

3/30 and 3/31/07 WOD’s

Saturday, March 31st, 2007


Just plain nasty.

21 15 9

Thrusters 95lb


Med Ball Box Jumps 20lb

600 m row

400 m row

200 m row

Great job to Jami, Jeff, Bayan, Dawn and Joe for kicking this one in the teeth.


Suffer on Saturday

A combo meal.

21 15 9

Sumo Deadlift High Pull


100 Pushups

100 Situps

150 Wall Ball Shots 20lb

Joe and Jeff braved this sick workout.  For all of you people wanting to try a CrossFit workout come in for our Suffer on Saturday at 8:30 am…bunch of masochists.


3/28/07 WOD

Thursday, March 29th, 2007

A good one today. 

500 M Row

21 Pullups

21 Kettlebell Swings

400 M Run

21 Dips

21 Med Ball Cleans

As many rounds in 20 minutes.

Great job to Justin, Debbie, Joe and Jeff for completing the workout. 


Wednesday, March 28th, 2007

Great WOD today.  “Tabata Fight Gone Bad”.  In a nutshell we did 40 intervals of 20 seconds each, with a 10 second break between each interval. 


Box Jump

75 lb Push Press

75 lb Sumo Deadlift High Pull

Row for calories

Sounds pretty easy, but it is nasty. 

Great job to Bayan, Dawn, Jami, Joe and Jeff for knocking this one out.

3/23 and3/24/07 WOD’s

Monday, March 26th, 2007


We did “Cindy” today.  5 Pullups, 10 Pushups, 15 Squats for rounds in 20 min.

Sounds easy, but give it a try and let us know how you did, or better yet, get in here and give it a go.

Great job to some new CrossFitter’s: Debbie, Kelly and Melissa for doing a modified “Cindy”. 

Also, great job to Jami, Justin, and Jeff for gutting their way through.


On Saturday we decided to play a little game of “Blackjack”. 21 pushups, 20 dips, 19 pullups, 18 situps, 17 back extensions, 16 wallball, 15 double unders, 14 box jumps, 13  ball slams, 12 kettlebell swings, 11 burpees, 10 thruster’s, 9 push press, 8 overhead squats, 7 cleans, 6 deadlifts, 5 Handstand pushups, 400 m row, 3 sumo deadlift high pull, 2 bench press, 1 600 m run.

Some suffering took place but Bayan, Justin and Jeff completed the game of “Blackjack”. 


Bayan finishing strong with the run!

3/21/07 WOD

Thursday, March 22nd, 2007

TOUGH Workout today.  Great job to everyone who kicked this one in the teeth.  Joe got me fair and square on this one!

13 19 25

Thrusters 95lb


WallBall 20lb



Matt and Ben wishing they could get another set in!

3/20/07 WOD

Wednesday, March 21st, 2007

Today we baselined a 5K.  Great job to everyone who decided to get out and run it, I know some didn’t like it, but as Justin said it doesn’t have to be fun.

3/19/07 WOD

Tuesday, March 20th, 2007

21 15 9

Snatch 55/75lb

Bench Press 135/185lb

Back Extensions

Row 500 M

Great job to Matt, Jeff, Joe, Jami, Ben, Justin, and Bayan for getting it done and putting forth the effort.

3/16 and 3/17 WOD’s

Monday, March 19th, 2007

Friday proved to be a tough one. 

1 min box jumps

1 min pushups

1 min pullups

1 min dips

1 min wallballs

1 min rest

3 rds for score.

Great job to Ben, Jami, Dawn, Jeff and Joe who decided to do a little “Fighting on Friday”.


Dawn working on her third round and pushing through the pain of the dip.  Get some!


Suffer on Saturday was interesting.  We decided to try a workout that has been brought up many places since it is based upon a fairly popular movie that is currently out right now.  I must say our gang did pretty well on it.

Great job to Joe, Jeff, Ben and Justin for blitzing the workout.

25 pullups

50 Deadlifts w/ 135lbs

50 pushups

50 Box jumps

50 Floor wipers

50 Clean and jerk with 75lbs.

25 pullups.

I think that equals “300” reps!

3/15/07 WOD and Women’s Self Defense Seminar

Friday, March 16th, 2007

There are still some spots open for the Women’s Self Defense Seminar on March 24, from 1-3pm.  If you want to attend please email us at, or call us at 847-5121.  The cost is $30 and the location is at SHOK Fitness.


The workout today was a good strength training day for us.

3x3x3x3x3x3x3 Back Squat for load

12 situps between ea set

There were some good totals today, and also some squat therapy!  Proper squat form is essential to functional exercise.


Nick preparing for the Highland Games!

3/14/07 WOD

Thursday, March 15th, 2007


21 15 9

95lb Thrusters





For time

Great job to Jeff, Ben, Justin, Laura, Bayan, and Joe for completing the WOD.


Ben showing how happy he is to be a big TV Star and still completing “Frangie”!