Saturday, December 31, 2011


"Dae Han"

Three rounds for time of:
Run 800 meters with a 30#/45# barbell
Rope climb, 3 ascents
12 Thrusters, 95#/135#

Friday, December 30, 2011


20-min AMRAP:

10 pullups
5 deadlifts,  95# W / 135# M
8 push jerk, 95# W / 135# M

Thursday, December 29, 2011


Complete the following for time:
Cash-In 50 Double Unders
4 rounds of:
Run 2 laps (280meters)
7 Power Snatches (95/65)
14 KettleBell Goblet Squats (55/35)
Cash Out 50 Double-Unders
Way to go Kyle!

Wednesday, December 28, 2011


For Time:

100 double unders
Lunges, 140 meters
100 push press, 45# / 75#

Recipe for today....

Tuesday, December 27, 2011


5 Rounds for time:

15 pushups
12 single leg box jumps
9 strict pullups
6 pistols
3 hand stand pushups

Awesome job on the muscle-ups Ryan!

Monday, December 26, 2011


Complete as many rounds as possible in 20-min (AMRAP):

18 - 24" box jumps
15 toes to bar
12 pull-ups

Saturday, December 24, 2011


For Time:
50 Lunges
10 Burpees
40 Lunges
20 Burpees
30 Lunges
30 Burpees
20 Lunges
40 Burpees
10 Lunges
50 Burpees

Post your time to comments

The True Meaning Of Christmas

Jesus Christ was born this day
So many years before
He came a servant to the lost
Though he was Lord of Lords

We celebrate this joyous time
Reflecting on His birth
Not born in a mansion, but a stable
As if He had no worth

He came so He could identify
With the human heart of man
And gave His life as a sacrifice
Offering a better plan

A plan that reconciles us back
To our loving Father God
Bringing hope and redemption from
Sins ruling iron rod

For this is the only reason that we
Should celebrate this day
To become focused on anything else
Would take the meaning away

So let’s arise with joy in our hearts
And share it with everyone
The meaning of Christmas will always be
The birth of Jesus – God’s son

© By M.S.Lowndes

Have yourself a Merry Christmas ~ from CrossFit Santa!

Friday, December 23, 2011


For Time:

Run 1 mile
Rest 2 minutes
Run 3/4 mile
Rest 1 minute
Run 1/2 mile
Rest :30 seconds
Run 1/4 mile

Post your time to comments

Recipe for today:

Thursday, December 22, 2011


For Time:
Run 1000 meters
100 hand release push-ups
30 hang power snatch  W-45# / M-75"

How can you tell it's a CrossFitter's house?
*Courtesy of CrossFit Facebook

Wednesday, December 21, 2011


Warm Up:
50 Double Unders or attempts
30 sec hang/15 Knees to Elbows
10 Pull ups
30 Squats/10 Pistols

For Time: 21-15-9
Squat Cleans, w95# / m135#
Atomic Sit-ups, w25# / m45#

How about this for a special Christmas breakfast.  Rosemary Spaghetti Squash Egg Nests

Tuesday, December 20, 2011


100 Jump Rope, 30 sec. hang, 10 knees to elbows, 10 GHD sit-ups, 10 OH lunges

2 Rounds for time of:
20 1-arm Burpees
20 1-arm BB Power Snatches (w45#/m75#)
Note: Use your right arm on the 1st round and your left on the 2nd. Scale as needed (ex. use a 25# DB and do regular burpees)

* Core - 100 sit-ups unbroken

Quad stretch with knee and top of foot to wall

Meal for today....Ginger Garlic Chicken Stir Fry

Monday, December 19, 2011


100 jump rope, 20 squat jumps, 30 sec. hang, 10 knee ups, 10 GHD sit-ups, 10 OH Squats w/ bar, 20 Lunges

Dead Lifts 1) 10 x 75% BodyWeight, 2) 5 x 85% BW 3) max reps x 100% BW

Row 1000 meters
50 Thrusters, w30#/m45#
30 Pull-ups

Core:  30 x 1 Hand-stand Attempts

"How & When to Rest" by CROSSFIT NYC

Here is a great dinner recipe to try out....
Crockpot Mexican Chicken Soup/Stew

Saturday, December 17, 2011


12 Days of CrossFit
1-Lap around the building
2-Handstand Push Ups
3-Box Jumps
4-Push Ups
5-Pull Ups
6-KB Swings
7-Double Unders
8-Wall Balls
9- OH Squats
11-Push Press
12- Toes to Bar
*complete just like the song The 12 Days of Christmas
2-HS Push Ups + 1Lap
3-Box Jumps + 2 HSPU + 1 Lap
4-Push Ups + 3 Box Jumps + 2 HSPU + 1 Lap...

Friday, December 16, 2011


Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock for the run starts on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension.

Here is a great article to read on a woman who loves doing CrossFit!  So for all you women on the fence about whether or not you'd like to give it a try, read this article and see if she doesn't answer some of your questions you may have about it.
The Woman That Changed Thousands of Lives

 Julie in great "bottom of the squat" form!

Thursday, December 15, 2011


3 Rounds for time:
7 Muscle Ups
21 Thrusters with 65#/95# bar

21 Pullups
21 Dips
21 Thrusters with 45#/65# bar

Warm up: 100 jump rope, run 3 laps, 20 squat jumps, 30 sec hang, 10 knee ups

Skill: Burgener warm-up

Wednesday, December 14, 2011


5 Rounds for time:
15 Sumo Dead-lift High-pull w65lb/m95lb
10 Pull-ups
30 Double unders

* Instructional video:  Sumo Deadlift High Pull (courtesy CrossFit Inc)

Warm-Up:  100 jump ropes, 30 second pull-up bar hang, 10 knee ups, 10 pull-ups, 10 squat jumps, 10 hand release push ups, 10 lunges w/ arms fully extended overhead, 10 GHD sit ups

Skill:  15/30/45# Bar - 10 OH Squats, 10 Snatch Balance, 10 Power Snatch, 10 Snatch

Interested in a healthier way of nutrition that can/will assist in your performance, and overall health?  Check out these tips!

Tuesday, December 13, 2011

Monday, December 12, 2011


For Time:

60 Situps
50 Kettle Swings 53/35
40 Hand-release Pushups
30 Pull-ups
20 Box Jumps 24"
10 Body Weight Deadlifts

Say hello to Bruce Almighty!  About 1 month ago Bruce joined CrossFit Bartlesville, and due to double knee replacement surgery was doing his box jumps onto a 2-in. plate.  For the first time today he did box jumps onto 22" (tire plus 2 plates).  Congratulations Bruce!