“War Frank“

3 Rounds for time of:

25 Muscle Ups

100 Squats

35 GHD Situps

Post time to comments.

What a fun time yesterday!  I have listened to that “3, 2, 1, … Read the rest

Easy and budget minded for those who’d like more intake of fish and won’t hurt the wallet.

2 cans of wild sockeye salmon (Whole Foods has a great selection of canned fish)
1/2 red Bell Pepper, chopped small
1 ea … Read the rest

Major Dan Blackman, several proposed CrossFit safety tenets:

• You are responsible for your own safety, and you are responsible for how you train your body.

• Do not misinterpret the goals and methods of the CrossFit program.

• Go to a

… Read the rest

For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Post time to comments.

The Bodkinator

 … Read the rest

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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One of our newest On Ramp graduates, Maddy, was in a serious … Read the rest

Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min 15 foot rope climb

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps … Read the rest

Avocados
Broccoflower
Young Thai Coconuts
Kiwi
Pumpkin Seeds
Radicchio
Green Zucchini
Red Garnet Yams
Eggs

Idea: Use the radicchio as a lettuce cup for yummy stir fry protein…. Read the rest