"Helen"

400m run

1.5 pood kb swings, 21 reps

Pull-ups, 12 reps

3 rounds for time

Elizabeth

"Elizabeth"

135lbs Squat Clean

Ring Dips

21-15-9 For time

CFT

"CrossFit Total"

1 Rep Max Back Squat

1 Rep Max Shoulder Press

1 Rep Max Dead-lift

Combine for CrossFit Total Score

2k Row

2k Row

For Time

Nicole

"Nicole"

400m Run

Max rep Pull-ups

max rounds in 20 min, score pull-ups

Jackie

"Jackie"

1000m Row

45lbs Thrusters, 45 reps

30 Pull-ups

For time

Diane

"Diane"

225 lbs Dead-lift

Handstand Push-ups

21-15-9 for time

Grace

"Grace"

135 lbs Clean and Jerk

30 reps, for time

Kelly

"Kelly"

400m run
30 box jumps
30 Wall-balls

5 rounds for time

Annie

"Annie"

Double-unders
Sit-ups

50-40-30-20-10 For time

Karen

"Karen"

150 Wall-balls

For time.

Elizabeth

"Elizabeth"

135lbs Squat Cleans
Ring-Dips

21-15-9 For time.

Jackie

"Jackie"

1000m Row
45lbs Thrusters, 50 reps
30 Pull-ups

For time.

Fran

"Fran"

95lbs Thrusters
Pull-ups

21-15-9 for time

Who's gonna step up and beat their time?

Dead-lift 7x1

Dead-lift

1-1-1-1-1-1-1

Death by Burpee

"Death by Burpee"

Burpees

Max reps in 20 min

Jeremy

"Jeremy"

95lbs Overhead Squats
Burpees

21-15-9 for time

Badger

"Badger"

95lbs squat clean, 30 reps
30 pull-ups
800m run

3 rounds for time

Annie

"Annie"

Double-unders
Sit-ups

50-40-30-20-10 for time

OHS 7x1

Overhead Squats

1-1-1-1-1-1-1

Max Weight

CFT

"CrossFit Total"

Max Weight Back Squat
Max Weight Shoulder Press
Max Weight Deadlift

Add weights for CrossFit Total Score

Grace

"Grace"

135lbs clean and jerks

30 reps for time

Nancy

Nicole and Eva showing off what CrossFit can do.

"Nancy"

95lbs Overhead Squats
400m Run

5 rounds for time

Badger

"Badger"

95lbs Overhead Squat, 30 reps
Pull-ups, 30 reps
800m run

3 rounds for time

Lynne

"Lynne"

BW Bench Press
Pull-ups

5 rounds, max reps, 5 min rest between rounds.

Cleans 5x5

Cleans

5-5-5-5-5

for max weight

2k row

2k Row

Diane

"Diane"

225lbs Dead-lift
Handstand Push-ups

21-15-9 for time

Kelly

"Kelly"

400m run
30 Box Jumps
30 Wall-balls

5 rounds for time

Elizabeth

"Elizabeth"

135 lbs Squat Clean
Ring Dips

21-15-9 for time

Push Press 5x5

Push Press

5 sets of 5 for max weight

Cindy

"Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats

Max rounds in 20 min.

Karen

"Karen"

150 Wall-balls

For time

Fran

"Fran"

95lbs thrusters
Pull-ups

21-15-9 for time

Helen

"Helen"

400m run
21 kettlebell swings
12 pull-ups

3 rounds for time

Nicole

"Nicole"

400m run
Max rep pull-ups

Max rounds in 20min and score the pull-ups.

Overhead Squats

Overhead Squats

5-5-5-5-5

Max weight

Death by Burpee

"Death by Burpee"

Here is a fun one for everyone:

20 min max Burpees

Annie

Kay finishing out her thrusters during the Jackie workout. Nice job!

"Annie"

50-40-30-20-10

Double-unders
Sit-ups

Nate

"Nate"

2 Muscle-ups
4 Handstand Push-ups
8 2-pood KB Swings

Max rounds in 20min

Thrusters & Wall-balls

21-15-9 for time:

Thrusters 95lbs

Wall-balls 20lbs

CFT

"CrossFit Total"

Max Back Squat
Max Shoulder Press
Max Dead-lift

Weights are added together for a score. Three attempts are allowed on each lift.

Rest Day

Rest Day

Fight Gone Bad

This is how things ended for us the last time this WOD came up. Can't wait.

"Fight Gone Bad"

Wall-balls w/ 20lbs (reps)
Push Press w/ 75lbs (reps)
Box Jumps (reps)
Sumo Dead-lift High Pull w/ 75lbs (reps)
Rowing (reps)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

"Grace"

"Grace"

30 Clean and Jerks for time (135lbs for men/95lbs for women)

For Time

Achilles, pictured above is the personal mascot of CrossFit H.I.T. and one of the meanest little pit-bulls you've ever seen.

The First Workout

This workout was the catalyst for me embracing CrossFit for myself and for my clients.

Remember free workouts every Saturday morning.