The Dumbbell Bear

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.

Loading is 45% bodyweight for advanced athletes.  This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds,  first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit.  7 reps of the complex for 20 rounds as rx'd is the gold standard.

Accessory Work
Kipping Pull-Up Therapy

This is exactly how Felix comes into class every day, usually preceded by several explosions and fire works.

Dying to Play Slate
And our own Mike Rose's response to it


Back Squat


Post loads to comments
compare to 1.04.09

Accessory Work
Jerk Therapy
Push-up ladder

Jack will destroy you!!

Happy Birthday Felix, Leonid and Anne!

Drop Sugar, Get Smarter (And Better Behaved) Modern Forager
Conditioning Research Blog


WOD 2.02.09

30 Muscle-ups for time

Post time to comments

Accessory Work
OHS/Squat Therapy
Hip Stretches

Dodge Ball!

William Spencer
OHS 160k(352lbs) x3


Modified "Kelly"

4 Rounds for time of:
30 Box Jumps, 24"
30 Wall Ball Shots 20/14

Post time to comments.

Accessory Work
Deadlift Therapy

Hoover Ball!

Greg and Annie do "Fran"



In keeping with CrossFit's recommendation to "regularly learn and play new sports", we're taking a break from traditional programming to experiment with some games today.  Please note that there are no formal Group classes or Teaser classes.

When: 11am-1pm
Where: SBK!
What to bring: Comfortable, warm clothing and some food or drinks if you can.
Cost: Free!

Hoover Ball
Invented in 1928 by President Herbert Hoover's physician, Hoover Ball combines elements of Volley Ball, Tennis and medicine ball throwing into a dynamic and physically challenging game. 
2-4 per team
To score:
Your opponent fails to catch a serve/return.
Your opponent fails to return the ball over the net.
Your opponent throws a ball out of bounds
First team to 16 points wins.
Fair Play:
Each ball must be caught and returned immediately, passing and traveling are not allowed.  Players in the front court must return the ball to the opposing teams back court unless an exception is made for certain athletes.

CrossFit Dodge Ball
CFDB is played similarly to traditional Dodge Ball with the exception that when an athlete loses a point he or she must do 10 penalty reps of an exercise before returning to the game.  The team with the most accumulated points at the end of the time limit wins.
3-6 per team
To score:
You hit an opponent below the neck.
You catch a thrown ball.
You knock a ball out of an opponents hands.
You force an opponent out of bounds.
The team with the most points at the end of ten minutes wins.
Penalty Reps:
Pattern Balls: 10 Burpees
Silver Balls: 10 Dumbbell Thrusters
Blue Balls: 10 Box Jumps

January Foundations preps for a WOD


Rest Day

Jacinto "Warrior" t-shirts and tank tops are now in!

Thanks to John C. for designing and Rob M. for producing these awesome shirts.  Much respect to the living legend, Jacinto Bonilla for obvious reasons.

Scenes from Indonesia
Jason McElwain, Autistic Basketball Hero



21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.
compare to 10.26.08

Accessory Work
Spinal Flossing
Hip Stretches


Hooverball Party!
Classes are off! Hooverball is on! (and maybe some CrossFit Dodgeball too)

This Saturday, we are scrapping our regularly scheduled program for a little fun and games, CrossFit style. Come throw heavy balls around, eat paleo snacks and drink (non-paleo) beer. NFT.

The Details:
When: Saturday 11-1pm
Where: Upstairs at the Lyceum
Who: SBK peeps, family and friends

This is a BYOpaleo! If you'd like to bring snacks and/or beverages, email Margie at

Please note: All classes, including the teaser, are cancelled. There will be an hour of open gym after 1pm if you need to get more action. Or you can just retire to Sheep Station for more beer and burgers. (Without the bun of course.)

Coach Glassman at the National War College CF Journal Free Downloads
Lecture Pt. 1
Lecture Pt. 2
Q&A Pt. 1