For time:

12 Thrusters 135# (90#)

400m Run

9 Thrusters 135# (90#)

400m Run

6 Thrusters 135# (90#)

400m Run

3 Thrusters 135# (90#)

400m Run

Post time to comments.


Steff and James getting below parallel with their squats. 

"Researcher at A.T. Still University in Arizona found that a variable strength-training routine can help you maintain your stride length throught a race.  In the study, runners who performed periodized workouts- that is, the exercises varied in intensity– were able to keep their stride length consistent during a run.  Those who skipped strength training or didn't follow a periodized program saw their strides shorten.  Squats and lunges twice a week are effective for the occasional weekend racer". – Men's Health, November 2008

Post thoughts to comments.


  1. Amy Schaeffer :

    So I am in Dayton, Ohio and trying to keep up with my workouts. I can’t get a hold of Paul from the CF gym here and of course the community gym is the size of my closet and does not have weight bars. Is there any workouts that I can do that are comparable to CF workouts with no equipment other than a 8 lb. weighted ball?

  2. Cherie :

    I know you don’t want to hear it but…..
    150 Burpees for time. Try for under 20minutes by counting your rests. Get five and rest for 15 sec. etc….
    Hope you’re having a great time.

  3. Amy Schaeffer :

    You were right. I did NOT want to hear that! But I sucked it up and did the 150 burpees in 25:09. I only 45 of them with regular pushups though and the remaining 105 I modified to do on my knees.
    Also, this is the work out that I did at CrossFit Power Athlete yesterday. (They do not do the workouts for time but I think it took me about 50 mins.)
    4 SETS OF:
    4 jump out, jump in (rope ladder on ground)
    15 sit-ups (hand on chest, no throwing allowed)
    10 push-ups
    4 SETS OF:
    run 6 gym lengths
    10 burpees
    16 split-jump squats (8 on each leg)
    In between front squats, do 10 inverted pull-ups
    3 Front squats with bar (45 lbs)
    3 with bar + 20 lbs
    3 with bar + 40 lbs
    3 with bar + 60 lbs
    3 with bar + 80 lbs
    3 with bar + 80 lbs
    4 SETS OF:
    25 weighted sit-ups (10 lbs. behind head, on chest, arms
    straight up, and again on chest)
    15 hanging knee-ups (knees to chest?)
    4 SETS OF:
    Max straight pull-ups (kipping not allowed)
    6 each set with 30 seconds of rest between.

  4. Matt :

    Amy, we’re glad you made it through the 150 burpees. Totally a mentally taxing event, wouldn’t you say? You’ll have to tell us all about the CF gym you’re visiting when you get back. Until then, stay strong!

  5. Dan :

    Wow Amy! That’s so much! MAD PROPS!

  6. Cherie :

    Are you still alive? Had I known that was your WOD I would have chosen something else other then burpees.
    See you soon and nice job,

  7. Buzard :

    Matt, Thanks for kicking me in the rear today. I’m glad I ended up coming down for the WOD. Thanks brother.

  8. Matt :

    Jason, that’s what your trainers are here for. If you don’t get results, you aren’t happy. If you aren’t happy, we aren’t happy.
    I’d like to point out that CFV’s ladies are getting silly strong. Heavy weights and fast running. Check out the times:
    Ben 11:30 95#
    Kiley 13:52 45#
    Dan 11:28 135#
    Jared 14:28 95#
    Jason 15:52 115#
    Kristin 15:43 65# (1st rd. 70#)
    Matt 9:53 135#
    Anna 13:38 75#
    Cheresa 11:40 65#
    Alan 12:44 115#
    Cherie 11:10 90#
    Elements #1
    4 rds: 400m run, 50 squats
    Jen 19:58
    We’re really glad to have the Anderson’s back. You guys looked great tonight.

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