Archive for July, 2012

The Program

Tuesday, July 31st, 2012

Clean & Jerk
Starting weight: (85#/65#)
Men: Add 10# Plates (20# total) per round.
Women: Add 5# Plates(10# total) per round.
*Every minute on the minute, you MUST complete
1 (one) rep.  When you can no longer complete the
1 rep in that minute (failure), the round you fail on,
along with the weight will be your score.

Modification weights: Start with… (Men=65#/Women=45#)


3 rounds
15x Front squat (115#/95#)
25x KB swings (53#/36#)
30x Sit-ups

Post load & time to comments.

Timtensities Birthday WOD

Monday, July 30th, 2012

Four rounds for time:
7x Deadlift (225#/185#)
28x Wall Ball (20#/14#)
86x Double unders

Post time to comments.


Sunday, July 29th, 2012

SSA Gregory Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Max rounds in 12 minutes
12x Box jumps (24 inch)
6x Thruster (95#)
6x Bar-facing burpees

Post rounds to comments.


Saturday, July 28th, 2012

Five Rounds For Time:
Run 400 meters
15x overhead squats (95 lbs./65 lbs.)

Post time to comments.


Friday, July 27th, 2012

Compare to Wednesday, June 1st, 2011


5 rounds
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats

Rest 3 minutes between each round. Score each round.

Post times to comments.


Thursday, July 26th, 2012

Compare to Monday, December 12th, 2011


30 reps for time of:

135 lb./95 lb. Clean & Jerk

Post time to comments.


Wednesday, July 25th, 2012

Compare to Wednesday, January 25th, 2012

5 rounds for max reps
Bench press (bw)

Post reps to comments.


Tuesday, July 24th, 2012

Cliff and Audrey, CrossFit Kids Cert. at CrossFit
King of Prussia.

5 rounds
Run 400m
30x Box jump (24 inch / 20 inch)
30x Wall ball (20# / 14#)

Post time to comments.


Monday, July 23rd, 2012


Pull Ups

Skill Work: Front Squats/Press/Kip


Sunday, July 22nd, 2012

3 rounds

9-7-5x reps
Squat clean thruster (135#/95#)

Muscle Up MOD: 3 Pull Ups & 3 Dips= 1 Muscle Up