Archive for August, 2010

Posted in WOD on August 31, 2010 by HOLT

TUESDAY – 100831

AMRAP 3 minutes

3 Power Cleans (155/105)
6 Push ups
9 Squat

Rest 90 seconds then repeat for 4 cycles. Continue where you left off as you go into the next cycle.

Post total rounds and fractions to comments.


Posted in WOD on August 30, 2010 by HOLT

MONDAY – 100830

For time.


Pull ups
Handstand Push ups

No Kipping on HSPUs or Pull ups.

Post time to comments.

Sunday Fun.

Posted in WOD on August 29, 2010 by HOLT

SUNDAY – 100829

“Holt’s Surprise”

Spirit of the Games: Part 1″ with Chris Spealler
(courtesy of the CrossFit Journal)

Posted in WOD on August 28, 2010 by HOLT

SATURDAY– 100828

“Tabata something else”
(20seconds work/10 seconds rest – 8 rounds each)

Pull ups
Push ups
Sit ups

Post total reps to comments.

Mic’d Up with Chuck Carswell” at the 2010 CrossFit Games
(courtesy of the CrossFit Journal)

Posted in WOD on August 27, 2010 by HOLT

FRIDAY – 100827

6 Rounds for time.

10 Power Cleans (135/95)
10 Burpees (must jump over bar each rep) – burpee, then jump.

Post time to comments.

Stomping on the Heel Strike – Dr. Daniel Lieberman
(courtesy of The CrossFit Journal)

Posted in WOD on August 26, 2010 by HOLT

THURSDAY – 100826

3-3-3 (try going up 5 lbs from previous week)


work on Handstand Holds, Handstand Pushups, Handstand Pushups on Parallettes, etc.

Post loads to comments.

CrossFit Handstands Worldwide
(courtesy of

Posted in WOD on August 25, 2010 by HOLT

WEDNESDAY – 100825

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target, 10 foot target for women – 14lb MB)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) – 45 pound Squat snatch for women

Post time to comments.

A notable attempt by Joe on his MU. Just didn’t lock it out. Worth putting up. Now it just means that Joe has some expectations to meet this week.