Check out this power output calculator on G. Everett’s site.  It’s good stuff.

Darren is Playing Semi-pro football for The Wilmington Tigers. They are having their first home game this Saturday, 7pm at Legion Stadium. The team has given 4 tickets to him to give away. So The top male and female for Fridays WoD will win 2 tickets each. Please check them out and give them some support.


 Jeremy H. developing stability, balance, coordination and strength with weighted box steps. 


WOD: For time…

***CrossFIt’s new standard (it’s an old standard really) for the pull up is for the athlete’s chest (anywhere below the clavicle) to touch the bar in the up position.  From now on, that’s the CFW standard also.   Enjoy!

  • 40 1/2 BW back squats
  • 40 box jumps (20” for all)
  • 40 push ups
  • 20 pull ups
  • 30 back squats
  • 30 box jumps
  • 30 push ups
  • 15 pull ups
  • 20 back squats
  • 20 box jumps
  • 20 push ups
  • 10 pull ups
  • 10 back squat
  • 10 box jump
  • 10 push ups
  • 5 pull ups

***Try to complete each set of squats without dropping or racking the bar.  Rest at the top with the bar on your shoulders.  The discomfort is worth it!!

0 thoughts on “Posted: 8/21/2008

  1. Sensei says:

    I LOVE F G B!! If you'll remember my bablance and endurburance was very high last time! LOL bring it on, oh great warrior and builder of CFW monsters!….why do I get the feeling that after writing this I am going to be beaten by my fellow CFW'rs?

  2. Josh says:

    I wish we would of taken a picture of Jeremy trying doing this exercise with the green bands attached to the bar. I think the sound he made when he tried to get the bar on his shoulders sounded something like "bablance"

  3. Orange Crush says:

    for all of you planning on working out today, you may want to bring your oxygen tanks. I probably sucked all the oxygen out of the air for at least a mile around. Killer workout!!

    your freind
    Orange Crush…just ask julie she will know who this is!!!

  4. t. says:

    Oh… Ok, I realize now I made a mistake on that spbelling also… I meant Championship(that's 5 rounds) FGB.

  5. jeremy says:

    Yeah, that would of been a funny picture.
    Don't know why i didn't grasp the fact that there was no way I was going to be able to step with the bands before i actually tried stepping onto the box. That I was, in fact, turning myself into a large projectile that was being loaded into what was, in essence, a sling shot.
    However, I did like doing the power clean/push press with the bands we–or maybe I– should add it as an exercise.

  6. t. says:

    Oh… Ok, I realize now I made a mistake on that spbelling also… I meant Championship(that's 5 rounds) FGB.