Monday 030630

Clean and Jerk 15-12-9 reps

Rest overhead, at rack, or at bottom, but not at ground - touch and go only!

Use the same load for all three sets. Post load to comments.

Here’s a video of a great clean and jerk from the Midwestern State University Strength Research Laboratory:

Saturday 030628

Run 5K

Find the steepest, hottest, ugliest 5K you can and run it for time. Share your results to comments. If you can share photos send them to

Friday 030626

50 Pull-ups
200 Squats
75 Push-ups

Post total time in comments.

Thursday 030625

Complete 10 rounds of:
Deadlift 1 rep
12 Push-ups

Divide deadlift weight by time to completion in seconds.

Tuesday 030624

In one hour complete 7 rounds of:
Max Bench
Max Pull-ups

Multiply your lowest bench by your lowest number of pull-ups and post time to comments. E.G., 315X17=5,355.

Monday 030623

Complete 5 rounds of:
Run 400 meters
Overhead squat 95X21

Squat to 10” box. Post time to complete all five rounds to comments.

"For it is only by exercising with heavy weights that any man can hope to develop really great strength. He should of course combine these exercises with skipping, running, jumping, and gymnastics of every description in order to similarly develop his activity and agility, but, unless he sedulously carries out the barbell and dumbell exercises as well, he can never acquire really great physical powers."
-George Hackenschmidt

Sunday 030622

Complete 3 rounds of:
Run 400 meters
21 1 1/2 pood kettlebell or 55 pound dumbbell swings
12 Pull-ups

Rest and repeat off clock.

Post time for first three rounds to comments. The time to beat is Greg Amundson’s 9:05. (You’ll see this workout again.)

Friday 030620

Tabata Squats
Tabata Push-ups
Tabata Squats

Post total score from all three efforts in comments. E.G., 21+16+19=56.

There are three variations to our “wall ball” family of exercises. The first, or “original”, familiar to all our regulars, is basically a front squat/push press combo that launches the ball towards the target. This move begins and ends in a squat. The second, or “overhead” throw is an overhead whole body throw. It begins with a powerful whole body arch sending the ball behind the head with the back and hips hyperextending, then the athlete hurls the ball forward and overhead towards the target. The third exercise, or “backwards” throw, is a reverse whole body throw in which the athlete turns his back to the target and drives the ball overhead and backwards towards the target.

Thursday 030619

Complete 5 rounds of:
Run 400 meters
15 “L” Pull-ups

“L” Pull-ups require that the legs be straight and heels remain above lowest point of butt through entire range of pull-up. Reps where heels sink below butt, or legs bend, even momentarily, don’t count.

Post time to comments.

Wednesday 030618

Complete 5 rounds of:
Deadlift twice bodyweight 10 reps
10 Handstand Push-ups

Touch nose to ground on handstand push-ups. Post time for completion for all five rounds in comments.

Monday 030616

Complete 7 rounds:
Walking lunge 100 ft.
Max set of pull-ups
20 Push-ups

Final score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079

The CrossFit concept can be viewed as “functional atomism” in that we strive to reduce human performance to a limited number of movements that are simple, irreducible, indivisible functions.

Teaching an athlete to run, jump, throw, punch, squat, lunge, push, pull, and climb powerfully, with mechanical efficiency and soundness, across a broad range of time-intensity protocols with rapid recovery establishes a foundation that will give unprecedented advantage in learning new sports, mastering existent skills, and surviving unforeseeable challenges.

Sunday 030615

Complete five rounds for time:

Run 400 meters
5 muscle ups

Post time for completion in comments.
E.G., 10:20

Saturday 030614

Front Squat - Push Jerk 10 singles

Total the load for 10 efforts and post to comments.

E.G., 225+225+230+235+240+225+225+225+185+135=2150
(Pukie Crashed!)

Thursday 030612

Five rounds of:
Hang Clean 15 reps
20 Sit-ups

Pick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.

Post score in comments.

Wednesday 030611

Run 1 mile.
Bench Press bodyweight 21 reps.

Rest, repeat off clock.

Post time in comments. Dave McEvoy’s 5:42 stands as the best time we’ve seen.

Tuesday 030610

Deadlift 3-3-3

Rest -

5 rounds of:
Deadlift 135 x 12
12 Pull-ups

Post comments as "total load for all 3 sets"/ "time to completion for 5 rounds"
E.G., 1350/6:20

Monday 030609

Rest Day

The rowing ergometer favors the rower of greater mass. This little program will compute mass adjusted times at any distance. It turns out that a 7:00/ 2K @ 200lbs is about equal to a 7:30 2K @ 150 lbs!

Sunday 030608

Complete 3 rounds of:

Max set of Pull-ups x 2
Max set of Dips x 2

U.S. Army’s physical fitness test from 1946.

Saturday 030607

Clean 5-5-5 Reps

Rest -

For ten minutes:
12 Push-ups
Clean 95X12

Post results in comments as “3 set total squat load”, “number of reps completed in ten minute circuit.” E.G. 585 (195 pounds for all three sets of five reps),198 (eight full rounds and six more push-ups).

Friday 030606

Front Squat 5-5-5 Reps

Rest -

For ten minutes:
12 Pull-ups
12 One-legged squats, alternating legs

Post results in comments as 3 set total squat load/number of reps completed in 10 minute circuit. E.G. 600/192 (8 full rounds)

We are looking for times for three rounds of the circuit: 400 meter run, 1.5 pood Kettlebell X 21 swings (or 50 pound dumbbell swing), 12 pull-ups. The time to beat is Greg Amundson’s who has managed 9:05 on two separate occasions!

Wednesday 030604

You have one hour to:

24” Box Jump 50 jumps
Deadlift 1-1-1-1-1 reps
24” Box Jump 50 jumps

Post results in comments as 50 jump time/5 set total deadlift load/50 jump time.
E.G. 1:50/2150/2:05

Tuesday 030603

You have one hour to:

Run 1 mile
Clean 1-1-1-1-1
Run 1 mile

Post results in comments as run time/5 set total clean load/run time. E.G. 4:50/900/5:10

Monday 030602

You have one hour to:

Row 1K
Back Squat 1-1-1-1-1 reps
Row 1K

Post results in comments as row time/5 set total squat load/row time. E.G., 3:15/2020/3:30