wodstrong.com

02/16/2023

Here we go! 2023 Crossfit open begins!! Sign up today! www.crossfit.com
T shirts 25 (or 20 when signing up for the open!!)

08/22/2017

for life change, check out

Get a FREE Intro Session at CrossFit Cantina, in Albuquerque's premier CrossFit gym. Schedule your session today and CrossFit in Albuquerque today.

01/09/2017

What do you want to accomplish in 2017?

01/05/2016

The website is getting close to being done.

12/08/2015

Love those wintertime workouts.....makes the eggnog taste better!

‘Tis the season for holiday-inspired workouts. I’m not sure how many affiliates around the world do a workout like the 12 Days of CrossFit. Unlike the story of Christmas, I’m not clear about its or...

12/06/2015

Just in time for CHRISTmas!
Kandahar CrossFit - Affiliate Shirt
Proceeds go toward Kandahar CrossFit in Afghanistan.
Order HERE>>>> http://www.rokfit.com/

Hoody Color: Black
Print Locations: Front, Back, Sleeve, Side Panel
Ink Colors: Red

12/01/2015

The Girls
Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

“Amanda”
9-7-5
Muscle Up
Squat Sn**ch (135 #/95 #)

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time – Complete all reps of each exercise before moving to the next.

“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min – number of rounds completed is your score.

“Christine”
3 rounds for time
500m row
12 Body Weight Dead Lift
21 Box Jumps

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

“Diane”
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

“Elizabeth”
Clean 135 lbs
Ring Dips
21-15-9 reps, for time

“Eva”
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
5 rounds for time.

“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

“Grace”
Clean and Jerk 135 lbs
30 reps for time

“Helen”
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

“Isabel”
Sn**ch 135 pounds
30 reps for time

“Jackie” 1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

“Karen”
Wall-ball 150 shots
(men 20 #-10′ – women 14 #-9′)
For time

“Kelly”
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time

“Linda”
(aka “3 bars of death”) Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

“Lynne”
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.

“Mary”
5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

“Nancy”
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

“Nicole”
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

11/23/2015

Burpees were put into perspective for me when several months ago, the WOD was "200 burpees for time." Now when a workout calls for 5 to 30 it's easier to swallow! With that being said, still not a huge fan of the burp'!

For those who are with me, here are some alternatives that give you that same, fat burning and all around ass kicking, benefit:

1. Goblet Squat
2. Barbell/Dumbell Muscle Sn**ches
3. Dumbell/Kettlebell Skier Swing
4. Alterating Kettlebell Swing
5. Box Thrusters
6. Box Squat Jumps
7. Step Up Jumps
8. Bear Crawl
9. Walking Lunges

Now drop down and give me 200 and get ready for the Thanksgiving Feast! If we can do 5 burpees and can sit down and feast on a regular basis we are indeed blessed and should be thankful!

11/18/2015

What is the definition FITNESS? Measurable observable and repeatable! Great Video on Beauty and the definition of FITNESS!

The CrossFit Journal -- (http://journal.crossfit.com) If you ask 100 people to define beauty, you'll get 100 different answers. Most will falter and offer de...

11/17/2015

DECAF? I am starting an army in protest! We cannot let this madness continue! Get your Death before Decaf shirt and mug HERE >>> http://www.rokfit.com/

11/17/2015

No excuses...no box? no problem!

Here’s 92 Crossfit workouts not requiring equipment:. That should whip you all into shape!

11/16/2015

You can't call crossfit a trend anymore! There are more than 12,000 crossfit gyms (boxes) in almost every country! It's popular and here to stay 'cause it works! In just four to six weeks of this muti-joint, high intensity workout you feel stronger and able to do more! You will also quickly reduce fat.....some studies say an average of 3.7% in women in only 10 weeks!