Warm up:
2 rounds of:

5 Hang clean and press (bar only)
5 Front squats with bar
5 Pull ups
5 Burpees
5 Box jumps

Work to a heavy front squat

Every minute on the minute for 20 minutes starting with even minutes do: 3 Power cleans (185 lb./115 lb). Odd minutes do 9 burpees

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Have you signed up for CrossFit for Hope yet?
(Check out the links above – it’s this Saturday in front of Luke’s Locker.)

Be sure to get your slot and register via facebook. The 9 am time slot is FULL. There are spots available for 11 am and 2 pm only. Space is limited to 30 participants per slot so be sure to register ASAP!


Coach B’ latest (evil) grip strength exercise, “Ye Ol Polecat” for his friend Old Bob :Flip a 20kg plate 53 times for three sets. If you lose count, you have to start over.

Any takers?


Could exercise be bad for you?

Say what???

A recent study found that about 10 percent actually got worse on at least one of the measures related to heart disease: blood pressure and levels of insulin, HDL cholesterol or triglycerides. About 7 percent got worse on at least two measures. And the researchers say they do not know why. “It is bizarre,” said Claude Bouchard, lead author of the paper, published Wednesday in PLoS One, and a professor of genetics and nutrition at the Pennington Biomedical Research Center, part of the Louisiana State University system.

There are a lot of people out there looking for any excuse not to exercise,” said William Haskell, emeritus professor of medicine at the Stanford Prevention Research Center. “This might be an excuse for them to say, ‘Oh, I must be one of those 10 percent.'”

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Monday WOD, June 4, 2012

6 thoughts on “Monday WOD, June 4, 2012

  • June 4, 2012 at 10:10 am

    Went to 195# and stayed there for a couple of reps.

    i like the WOD with 155#

  • June 4, 2012 at 12:44 pm

    255# front squat, didnt feel like pushing it this morning.

    WOD w/ 155#

  • June 4, 2012 at 1:00 pm

    255# squat
    Started with 185# on WOD, but wimped out and dropped down to 175# on about the fourth set

  • June 4, 2012 at 6:05 pm

    305# squat, got ambitious and went for a pr at 325# and just missed it.

    Wod was awesome!

  • June 4, 2012 at 7:12 pm

    225 front squat
    155# WOD. The last couple rounds were hard

  • June 4, 2012 at 7:53 pm

    #175 fs new PR tried to get 185 and couldn’t stand up

    #135 WOD and it hurts

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