Friday 11Sep09


3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Tuesday 08Sep09

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster
10 reps10 Pull-ups

Post rounds completed to comments.

Monday 07Sep09

6 rounds for time of:
Run 400 meters
25 Burpees

Friday 04Sep09

Five rounds for max reps of:

Body weight bench press
Post reps for both exercises in all rounds.

Thursday 03Sep09


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday, 02Sep09 'Nate'

20 Minutes
As many rounds as possible of:

2 - Muscle Ups
4 - Hand Stand Push Ups
8 - 2 pood Kettle Bell swings



Tuesday 01Sep09, "Fran"

Three rounds

21-15-9 reps, for time of:

- 95 pound Thruster
- Pull-ups



Monday 31 Aug 09 Fun w/ a Run

Two rounds 4 reps:

One minute on, one minute rest

- Thrusters
- Ball Slams
- Box Jumps
- Burpees

Then 800 m sprint 4 time

Saturday 29Aug09

15, 10, 5

Hang Power Snatch 135 lbs

Box Jumps 24"

Pull Up

Friday 28Aug09

Ocean Beach pier run

Thursday 27Aug09

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Wednesday 26Aug09 BEAR CRAWL AND SWIM

Five Rounds:

50 ft Bear Crawl
50 ft Lundges

Run to Spanish Landing

Two man team swim sprints.

Tuesday 25Aug09


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Monday 24Aug09, Hang Cleans and Sprints

20 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters

Then run 2400 meters



Thursday “Linda” AKA Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Linda (WMV)

Linda (MOV)

Wednesday 19Aug09 GRINDY

Grindy" for time: by Adrian Bozman

10 Clean & Jerks (135lbs/85lbs.)
5 rounds of Cindy:

(5 Pull ups/10 Push ups/15 Squats)

10 Clean & Jerks (135/85)
5 rounds of Cindy

(5 Pull ups/10 Push ups/15 Squats)

10 Clean & Jerks

If you need to scale: Men - clean & jerks use 115, 95, 65, 45, or pvc. Women use 75, 65, 55, 45, 33, or pvc.

Tuesday 18Aug09 Push Press

Push Press

1-1-1-1-1-1-1 reps.

Monday 17Aug09 Fight Gone Bad

Three Rounds:

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. The stations are:

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 (SUB BURPEES) (Reps)

The clock does not reset or stop between exercises. On call of "rotate," you will move to next station immediately for good score. One point is given for each rep.

FGB explanation (WMV)

FGB explanation (MOV)

Monday 3Aug09, Michael

Three rounds for time of:

■Run 800 meters
■50 Back Extensions
■50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Friday, 31Jul09, Star of India run w/ CrossFit

We will start at the Grassy Knoll do 30 Pull ups, then run to Sheraton and do 30 Burpees, then run to the Coast Guard station and do 30 squats and finally run to the Star of India and do 30 pushups and repeat all stations on the way back starting with pushups.

Thursday 30Jul09, 'JT'

21-15-9 Reps for Time:

>Handstand push-ups
>Ring Dips (if you dont have rings do double reg. dips)

This workout is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was Killed in Afganistan June 2005.

Video courtesy of

JT (Annie)(WMV)

JT (Annie)(MOV)

Wednesday 29Jul09, Swim, Push and Swing

100 Meter Swim
30 Push Ups
21 Kettle Bell Swings
100 Meter Swim
25 Push Ups
15 Kettle Bell Swings
100 Meter Swim
20 Push Ups
9 Kettle Bell Swings

Videos courtesy of

Swim-Pushup-KB Swing WOD(WMV)

Swim-Pushup-KB Swing WOD(MOV)