Crossfit Explained

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

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Operation Phoenix Widget

WOD 28Nov09

12 -9 – 6

DB Burpee Squat Clean Thruster


*Courtesy of XPlore CrossFit


WOD 27Nov09

400m Lunges

Ron Methot, Lila’s son, brother to Michelle and Monica, joined us for some CrossFit today.  He did a great job and we’re hoping to see him back Monday! 


WOD 26Nov09

Thanksgiving Day Team Workout

Two teams of four, one person performing at a time.


400 Pushups

400 V-ups

400 KB Swings



WOD 24Nov09

21 Hand Stand Pushups

400m Run

21 Weighted Pullups

15 Hand Stand Pushups

400m Run

15 Weighted Pullups

9 Hand Stand Pushups

400m Run

9 Weighted Pullups


WOD 23Nov09

Warm Up:

10 Pullups

10 Double Unders

200m Sprint

Hand Stand



Dead Lifts

1 – 1 – 1 – 1 -1 – 1 – 1

* Welcome to Steven, Lila’s son, brother to Michelle and Monica, and, of course, another Methot CrossFitter!!  We are always in need of someone else to kick some CrossFit butt!




WOD 19Nov09


21 – 15 – 9




WOD 18Nov09


21 – 15 – 9




*  This months Fran times are awesome!  Everybody smoked their previous times and those that needed to were able to advance in weight!  I love CrossFitters! 


WOD 16Nov09


100 Pullups

100 Pushups

100 Situps

100 Squats


WOD 14Nov09

Beach WOD with St. Pete CrossFit and CrossFit Malicious

4 Teams, 5 Players, 5 Stations.  Each CrossFitter starts in a station and rotates thru the rest.  AMRAP in 20 minutes. Station 1-  5 Tuck Jumps in the water; Station 2-  10 Burpees; Station 3-  15 Med Ball Cleans; Station 4-  20 Box Jumps; Station 5-  25 Overhead Squats




WOD 12Nov09

Lung Burner

800m Run

100 Ropes

400m Run

200 Ropes

200m Run

300 Ropes

100m Run

400 Ropes