"Suicide Frog"

Start with 3 KB's a small medium and a large. Pick up the small KB swing it's weight in pounds then clean and carry to ten yards and swing it's weight in pounds. Sprint back to start and swing the medium KB weight in pounds. Clean and carry 20 yards then swing it's weight in pounds. Sprint back to start and swing the large KB weight in pounds. Clean and carry 30 yards then swing it's weight in pounds. Sprint back to your small KB and swing it's weigh and then clean and carry 30 yards leap frogging the other 2 KB's. Swing it's weight and then sprint to your medium bell and swing repeat until all KB's are at the 40 yard mark then repeat the other direction. Say hi to Pukie.

You should look like this when you are finished


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Here's one for the ladies

"Grace"

For time
30 Clean and jerk 135#

Post time to comments


Take some of these before doing "Grace" cuz they REALLY work


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Friday night at the Louisville Street Fair. Come by and see us. Sign up for an orientation class at the Street Fair and receive $50.00 off the Intro class

WOD

3 rounds for time of:
20 KB swings
40 push press 45#
60 air squats

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It's a good thing we are all CrossFit because if this keeps up we are all going to be walking, running, biking, or jumping where ever we need to go.

WOD

Push press
5-3-3-2-1-1

post loads to comments

When I say JUMP! You JUMP #&*#@#$ HIGH

Taylor 30" box jump

Rosanne 32" box jump

Zach 44" box jump

Mike 48" box jump

Tim 50" box jump


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One of the benefits of working out is prehab and rehab for our bodies. Let's face it our everyday life and activities are hard on our bodies. Couple that with the fact that gravity is slowly trying to crush us and aging is just a bitch. We need to take preventative measure to ensure our quality of life and longevity. Which brings me to CrossFit and fitness in general. Picture an arc with sickness and fitness at opposite ends with wellness in the middle. If we are NOT living our lives in that area between wellness and fitness we are dying, plain and simple. CrossFit does a good job of helping us live in that area between wellness and fitness. The relatively few short minutes of discomfort and pain we experience a day training have significant impact on our well being. It is a small price to pay for improving our quality of life.
Millions of people would rather live with pain and discomfort 23 hours a day instead of spending one hour a day taking care of their bodies.

Some people may see joining a CrossFit gym as a luxury, or that working out is for people with too much time on their hands. I have constantly heard "I don't have time to workout". This may truly be the case with a few people but for the rest of us it is just a matter of priorities. Anyone can find an excuse not to train. Find an excuse to train and make it a priority in your life; the benefits are worth it on so many levels.

WOD

Complete as many rounds in 20 minutes of:
20 Kb swings 24/16 kg
5 sandbag clean and jerk 75#/50#

Post rounds to comments


Nice Turkish get up Christy.


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This is one of the funniest things I've seen in a long time. That dude is ripped. WTF


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Some people say CrossFit is dangerous

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


We worked on pistols (one legged squats) yesterday. Steve has a unique talent for being able to perform crazy feats of strength. What's next a one armed pull-up?

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Everything you ever wanted to know about squats

WOD

21-15-9 reps for time of:
Clean squat press
Ring dips

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I keep saying one day we are going to see a CrossFitter fly. This is Kurt giving it his best shot.

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Oh let's just open this one up for discussion.

WOD

Add 5 reps each round for 20 minutes of:
Box jumps
Kettlebell swings
Wall ball shots

Post rounds to comments

WOD

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds to comments



Rosanne has very little exposure to the Olympic lifts. Here she is doing an excellent job of pulling herself under the bar.

WOD

50 muscle ups for time:


A good week of training

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"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman

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