3 Deadlift Men 145kg/90kg Girls
3 Muscle Ups
3 Clean & Jerk Men 80kg/40kg Girls
1 Rope Climb
Post time to comments.
Posted by CFX on 09/23 at 12:01 AM
Rest Day @ CFX “Cassius Clay Modified”
Tuesday, September 23, 2008
Five Rounds
3 Deadlift Men 145kg/90kg Girls
3 Muscle Ups
3 Clean & Jerk Men 80kg/40kg Girls
1 Rope Climb
Post time to comments.
3 Deadlift Men 145kg/90kg Girls
3 Muscle Ups
3 Clean & Jerk Men 80kg/40kg Girls
1 Rope Climb
Post time to comments.
SOB
Monday, September 22, 2008
Five Rounds For Time
15 Clean & Press 40/20kg
15 Pull Ups
15 KB Swing 24/16kg
Run 400m
Post Results to Comments
Bring Long Pants and Socks Suitable for Rope Climb Tomorrow
15 Clean & Press 40/20kg
15 Pull Ups
15 KB Swing 24/16kg
Run 400m
Post Results to Comments
Bring Long Pants and Socks Suitable for Rope Climb Tomorrow
Posted by CFX on 09/22 at 12:01 AM
JT
Sunday, September 21, 2008
Jeff Taylor
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
21-15-9 reps, for time:
Handstand push-ups
Ring dips
Push-ups
Post Results to Comments
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
21-15-9 reps, for time:
Handstand push-ups
Ring dips
Push-ups
Post Results to Comments
Posted by CFX on 09/21 at 12:01 AM
Tabata
Saturday, September 20, 2008
Tabata
20 seconds work followed by 10 seconds rest for eight rounds.
Pull ups
Push ups
KB SDLHP
Burpee
Squat
Complete eight rounds on each exercise before progressing to the next.
Total lowest rounds for total score.
Post score to comments.
20 seconds work followed by 10 seconds rest for eight rounds.
Pull ups
Push ups
KB SDLHP
Burpee
Squat
Complete eight rounds on each exercise before progressing to the next.
Total lowest rounds for total score.
Post score to comments.
Posted by CFX on 09/20 at 12:01 AM
Rest Day @ CFX “Nancy”
Friday, September 19, 2008
5 rounds for time:
400 meter run
15 Overhead squat 40kg
400 meter run
15 Overhead squat 40kg
Posted by CFX on 09/19 at 12:01 AM
Front Squat
Thursday, September 18, 2008
5-5-5-5-5
Front Squat
Increase Load Each Each Set.
Post Loads to Comments
Front Squat
Increase Load Each Each Set.
Post Loads to Comments
Posted by CFX on 09/18 at 12:01 AM
Isabel
Wednesday, September 17, 2008
30 reps for time:
* Snatch 60kg
Post Results to Comments
* Snatch 60kg
Post Results to Comments
Posted by CFX on 09/17 at 12:01 AM
Luke
Tuesday, September 16, 2008
In memory of Luke Worsley 1981- 2007
4RAR(Commando)
KIA in Afghanistan 2007.
Five Rounds For Time of:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters 40kg
Run 200m
Post time to comments:
Compare to 080808
4RAR(Commando)
KIA in Afghanistan 2007.
Five Rounds For Time of:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters 40kg
Run 200m
Post time to comments:
Compare to 080808
Posted by CFX on 09/16 at 12:01 AM
Rest Day @ CFX CrossFit Main Page WOD
Monday, September 15, 2008
"The Chief"
Max rounds in 3 minutes of:
60kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Our Humble Beginnings.
Thankyou to all who made it on Saturday night, greatly appreciated, special thanks to the organizers, you know who you are!
House Keeping.
Summer is almost here and so is the sweat factor, for hygiene and comfort please remember to bring a towel with you when training.
Max rounds in 3 minutes of:
60kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Our Humble Beginnings.
Thankyou to all who made it on Saturday night, greatly appreciated, special thanks to the organizers, you know who you are!
House Keeping.
Summer is almost here and so is the sweat factor, for hygiene and comfort please remember to bring a towel with you when training.
Posted by CFX on 09/15 at 12:01 AM
Deadlift
Sunday, September 14, 2008
1-1-1-1-1-1-1 Reps
Deadlift
Increase load every set.
Post Results to Comments
Deadlift
Increase load every set.
Post Results to Comments
Posted by CFX on 09/14 at 12:01 AM
Murph
Saturday, September 13, 2008
Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post Results to Comments.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post Results to Comments.
Posted by CFX on 09/13 at 12:01 AM
The Dark Goat
Friday, September 12, 2008
Five Rounds For Time of:
Run 400m
21 KB Swing 24/16kg
15 Thrusters 60/30kg
Post Results to Comments.
Will be open this Sunday from 9am - Noon
Run 400m
21 KB Swing 24/16kg
15 Thrusters 60/30kg
Post Results to Comments.
Will be open this Sunday from 9am - Noon
Posted by CFX on 09/12 at 12:01 AM
Rest Day
Thursday, September 11, 2008
Ten Rounds
200m Run
10 Push Ups
5 Deadlift 100/50kg
Post Results to Comments.
200m Run
10 Push Ups
5 Deadlift 100/50kg
Post Results to Comments.
Posted by CFX on 09/11 at 12:01 AM
Nate
Wednesday, September 10, 2008
Nate
Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 32 kg Kettlebell swings
Compare to 020708
Post rounds to comments.
Watch out Ella is going to catch you!
If anyone has some pics or a story they would like to share on the main page send us an email at
Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 32 kg Kettlebell swings
Compare to 020708
Post rounds to comments.
Watch out Ella is going to catch you!
If anyone has some pics or a story they would like to share on the main page send us an email at
Posted by CFX on 09/10 at 12:01 AM
Cindy
Tuesday, September 09, 2008
As many rounds as possible in 20mins of:
5 Pull Ups
10 Push Ups
15 Squats
Post Results to Comments.
5 Pull Ups
10 Push Ups
15 Squats
Post Results to Comments.
Posted by CFX on 09/09 at 12:01 AM
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