20 May
by: Published in Uncategorized

If you are planning on going to Regionals and would like to set yourself up with a ride or don’t mind driving, please click here.  Let’s organize this now AND not wait until the last minute to figure it out.

Skill: 3 rounds of:

Skin the cats
Toes to Target

WOD 1: 3 rounds for time of:

50 Double Unders
20 Overhead Lunges (25/15)
15 Burpees
15 Goblet Squats (24/16)

WOD 2: 3 rounds for time of:

50 Double Unders
10 Overhead Lunges (24/16) (5 on each leg / arm)
10 Handstand Push Ups
20 Goblet Squats (24/16)


We are doing a gymnastic-y workout today…

It includes things like Burpees, which I know you like.  So I guess it’s not that gymnastic-y after all.  Hmmm…for that and for other shower related reasons, we shall punish the boys tomorrow.  Even if they didn’t do anything…

They probably did something,



Crossfit Music liked this post
19 May
by: Published in Uncategorized

Skill:  20 mins to establish

Heavy set of 5 Back Squats

WOD:  Reverse Jackie:  For time:

30 Pull Ups
50 Thrusters (45/45)
1000M Row

12 minute cap


I worked hard enough at yesterday’s post…

All you are going to get today is a picture of a kitty cat.  To get the picture, please open another tab in your web browser and, in the search engine of your choosing, google “kitty cat”.  Click on the “images” tab and there you will find your kitty cat image.  Those of you willing to participate in the kitty cat picture contest can submit their original kitty cat photos to the following address:

Kitty Kat Kontest
123 Right Meow Lane
Cattown, NY

Att. to:  Catherine “purrrfect” Felines

Please attach a notarized copy of your original photo that is no bigger than 5” x 7′, but no smaller than 3′ x 5”.  The photo must have been taken during a full moon and under a waterfall the with a cat shaped camera that has a smaller resolution that your average cell phone from 2005.  You may not use any filters unless you want to and you should have stopped reading this post right after I said “no puppies”.  You checked to see if I said that, even though you know I didn’t say it and because of that you were curious about what all of this writing is about.  Sorry to let you down, but I just had to amuse myself.

What an easy post to write,



18 May
by: Published in Uncategorized

WOD: For number of rounds completed:

4 (potential) rounds of:

400M Run


9-6-3 reps of:

Power Clean (100/65)
Wall Balls (20/14)
Hanging Knee Raises or Toes to Bar
Ring Rows

5 minute time limit on each round

If you complete the first three rounds under the time cap then you may attempt a fourth round

If you do not finish one or more rounds, you do not get to attempt a fourth round


Rules are the best…

  • If you complete the first three rounds under the five minute cap, you may attempt a fourth round, but you do not have to (if 15 minutes of work is enough for you)
  • If you do not complete even one of those first three rounds, you lose eligibility for the fourth round (despite of how good looking you may or may not be)
  • Once you start doing Toes to Bar, you may not scale down to the HKR
  • If you do not finish a round, you automatically stop what you are doing and start running for the next round
  • Crying will provide no advantages in this workout
  • You can scale each run to a 400M Row plus 40 Burpees minus 40 Burpees because that would be insane
  • You may or may not revel in the fact that going hard gives you the opportunity to do more hard things
  • You have to enjoy this workout
  • You have to read all of these rules
  • I before E except after C but not in the following words:  cheiromanciescleidomancieseigenfrequenciesobeisancies, and oneiromancies (amongst tons of other exceptions)
  • You may not shatter a backboard during your basketball game warm-up or you will be forced to forfeit

They definitely are,



Greg Kharasch, Thomas Lee liked this post
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