Daily Workout 6.1.12

Remember to stretch!

CrossFit Total

Find your one-rep max for: Back Squat Press Deadlift


O-Lifting Total

Find your one-rep max for: Snatch Clean & Jerk


Power Lifting Total

Find your one-rep max for: Back Squat Bench Press Deadlift

Post your score (total pounds for each movement added together) to comments and . . . → Read More: Daily Workout 6.1.12

Daily Workout 5.31.12

Chrissy Donohue

Strength & Assistance Work

Press 5×5 -OR- Push Press 6×3 -OR- Push Jerk 7×2 Progressive load.

5 sets of Russian Swings.


5 rounds for time of:

15 Wallballs (20/14) 20 Double Unders

Each set must go unbroken or the set needs to be restarted.

Post stats for strength and time for . . . → Read More: Daily Workout 5.31.12

Summer Shape-Up Partner Challenge – Week 3 Standings

Things are getting interesting heading into the final week of the challenge. There’s been a shuffling of positions on the leader board, and Newbie is making a run at the title jumping up from fifth to second.

Final Bonus Opportunity There will be a CrossFit Total (CFT) on Friday (6/1/12). To take part in this . . . → Read More: Summer Shape-Up Partner Challenge – Week 3 Standings

Daily Workout 5.30.12

Karl Lowa


Perform three 5-minute AMRAPs of the following couplets, with one minute of rest after each couplet.

The athlete will choose the rep distribution of the couplets BEFORE the WOD begins. Both rep counts must add up to Eleven, and only one rep count is used for the whole WOD. For example, . . . → Read More: Daily Workout 5.30.12

Daily Workout 5.29.12

Please caption this pic in the comments!

Strength & Assistance Work

Back Squat 5×5 -OR- Front Squat 6×3 -OR- Overhead Squat 8×2 Progressive load.

5 sets of Landmine Rows.


Row 2K.

Post stats for strength and time for metcon to comments. Compare row time to 2.22.12.

Tomorrow (Wednesday) is the last day to . . . → Read More: Daily Workout 5.29.12

Daily Workout 5.28.12

Navy Lieutenant Michael Murphy


Run 1 Broomile

100 Pullups 200 Pushups 300 Squats

Run 1 Broomile

For time. Partition the pullups, pushups and squats any way you’d like. If you have a 20lb vest or body armor, wear it, and post time to comments.

We will be running only one session at . . . → Read More: Daily Workout 5.28.12

Daily Workout 5.26.12

Chris Foehl tackles one of the many obstacles at the CMC. Photo courtesy of the Civilian Military Combine.


Three rounds of:

Burpees Power Snatch (75/55) Box Jump (24/20) Thruster (75/55) Chest to Bar Pullups

Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations . . . → Read More: Daily Workout 5.26.12

Daily Workout 5.25.12

Nikki and Heather are recruiting new CFDV members at Disney World!

Strength & Assistance Work

Power Clean 6×3 -OR- Sumo Deadlift 5×5 -OR- Trap Bar Deadlift 5×5 Progressive load.

5 sets of Bar Dips.


10 minute AMRAP

DB Clean & Jerk (35/25) Each minute, do 3 Wall Walks.

Post stats for strength and . . . → Read More: Daily Workout 5.25.12

2012 Summer Student Special

Are you home from college and want to CrossFit? Then this special is for you!

What you get: CrossFit training at our facility for unlimited classes per week. CrossFit is the perfect antidote to a life spent in a classroom or laboratory (not to mention the beer and nachos you may have been eating!). . . . → Read More: 2012 Summer Student Special

Daily Workout 5.24.12

Joy finishes the Civilian Military Combine looking STRONG! Photo courtesy of the CMC.


Ten rounds of:

5 Thrusters (115/85) 10 Pullups 100 meter sprint Rest 1 minute

Score each round for time and post to comments, and compare to 9.14.12.

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st . . . → Read More: Daily Workout 5.24.12