Monday – WOD

December 26, 2010

A. Deadlift, 5-3-1 (+); 5:00 rest
B1. Glute-ham raises, 3 x 8-12; :60 rest
B2. Front leaning rest on rings, 3 x :45; :60 rest


Farmer’s walk, max reps of 20m shuttle (five mats down, five mats back) in 5:00; go heavy

Post results to comments.

Will on the erg.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…


Monday – WOD

December 19, 2010

A. Deadlift, 3-3-3 (+); 5:00 rest
B. Glute-ham raises, 3 x 6-12; 3:00 rest


“Tailpipe” –  to be performed in teams of two. Person 1 rows 250m while Person 2 holds two kettlebells (1.5/1 pood) in the front rack position with the handles touching. Switch off until both athletes have performed three rounds at each station. If only one athlete is participating, simply perform 3 rounds of 250m row and a kettlebell hold of :50. An old Gym Jones classic, so you all have Mark Twight to thank.

Four days straight this week, with workouts Monday through Thursday followed by three days of rest. Post notes to comments.

Danny MacAskill’s “Way Back Home” – ridiculous…

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Monday – WOD

December 12, 2010

A. Deadlift, 5-5-5 (+); 5:00 rest
B. Glute-ham raises, 3 x 5-10; 3:00 rest


21-15-9 for time of:
Row calories

Post load, reps, and time to comments.

Monday – WOD

December 5, 2010

A. Deadlift, 5-5-5 deload
B. Vertical jump test, 3 attempts
C. 500m row

Post highest jump and row time to comments.

Stephen displays the latest in women's fashions from

SCHEDULE NOTICE: There is no 6:00 am class this morning. Our regular schedule resumes at 8:30 am.

Monday – WOD

November 28, 2010

A. Deadlift, 5-3-1 (+)
B. Squat clean & jerk, build to heavy single in 10:00
C. Row sprints, 5 x :45; 1:15 rest

Post results to comments.

Operator CrossFit

Congratulations to our friend Josh Cook, who opens the doors to Operator CrossFit in Port St. Lucie, FL today.

Monday – WOD

November 21, 2010

A. Deadlift, 3-3-3 (+)
B. Snatch + hang snatch, build to heavy set of 1.1 in 10.00
C. Row sprints, 5 x :30; :30 rest

Post results to comments.

Monday – WOD

November 14, 2010

A. Deadlift, 5-5-5 (+)
B. Clean + hang clean, build to heavy set of 1.1 in 10:00
C. Row sprints, 5 x :15 @ 100%; :45 rest

Back on another four week Wendler strength cycle, this time with an Olympic weightlifting bias. Use your best numbers from the past three weeks as your new 1-rep maxes. Major metcon benchmark in four weeks. Post results to comments.

Heather finishes off "Build-a-Fran".