4/30/2012 WOD


Front Squat

70% X 3, 80% X 3, 90% X 3+



Burpee Box Jumps

Sit Ups

Double Unders

On Friday night, May 4th, one of our members, Kenny Curcio, will be playing at the Grand Opening of Treno in Collingswood. Let’s try to get a group together and head out for a night of fun. Let us know if you’re interested!

4/23/2012 WOD

1st Wave of the Wendler Program – take 90% of your 1 Rep Maxes and we will be using that as our 1RM for the next 4 weeks. Please try to have your weights planned before coming to class (to save a little time)

Front Squat

75% x 5, 80% x 5, 85% x 5


KB Swings
Box Jumps

4/13/2012 WOD

Timed 400M


Run 400M

21 Press

Run 400M

21 Push Press

Run 400M

21 Push Jerk

Run 400M

“Hiding from your weaknesses is a recipe for incapacity and error.”

Attack Your Weaknesses!

4/3/2012 WOD

Did everyone get their burpee in yesterday?? If not, no big deal there is still time to sign up for the 100 day burpee challenge! Sign up at the gym ASAP!


Push Jerk



12 Minute AMRAP

10 Push Press (95/65)
10 Box Jumps (24/20)

Don’t forget to do your 2 Burpees today!

3/30/2012 WOD

Big Mike had his baby on Sunday!  Congratulations Mike!!
 100′ Bear Crawl
21 Sit Ups
100′ Bear Crawl
18 Sit Ups
100′ Bear Crawl
15 Sit Ups
100′ Bear Crawl
12 Sit Ups
100′ Bear Crawl
9 Sit Ups
100′ Bear Crawl
6 Sit Ups
Are You Ready for The Challenge?  Starting April 2nd and finishing on July 11th we will be doing the 100 Day Burpee Challenge.  Why Burpees you may ask?  Because they are awesome and terrible all at the same time.  Here are the rules:

i heart burpees 100 DAY BURPEE CHALLENGE! crossFit melbourne

100 Day Burpee Challenge.   We are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day!

Entry fee $5.00

The Rules:

1. Use Burgener’s burpee(see below) standards for form.

2. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day

3. If for some reason you miss a day, you must complete those burpees in addition to the regular burpees due the next day. Penalties: If for some reason you miss a day, you will be penalized $0.25 which will be included with the prize money. Contestants that miss a day will receive a strike against their overall score which will determine the overall winner. If any contestant chooses to drop out, he/she must pay a $5.00 withdrawal fee.

4. If you don’t start the challenge with us on day 1, you can “buy-in” at any time by doing all the missed day’s burpees on your first day.

5. Any burpees you complete during your regular workout can count towards that day’s challenge total.

6. The Burpee Challenge is based on the honor system, have fun doing burpees and getting stronger doing it!

7. There will be a sign up board in the Box… USE IT!

8. Anyone can buy in for the prize up to day 25 by completing ALL the outstanding burpees plus the burpees due that day on their first day in the challenge.

9. 10% of the pot will go to the person that takes the coolest picture of a burpee with CrossFit Medford involved in it any way and any where they can think of.*

10. If you’re not interested in competing for the prize… join us in the challenge anyways! Same rules apply there’s just no prize involved!

Burpee Challenge Form Standards:
1. Start with hands on the ground in front of your feet. Keep your back straight.
2. Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.
3. Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. 
4. Push up into the top of the push-up position again.
5. Jump your feet up to your hands into your starting position.
6. Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.

* Coolest picture to be determined by the instructors. In no way should any animals, small children, or regular people be harmed in anyway while taking pictures.


3/20/2012 WOD






Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.


Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

3/15/2012 WOD


Front Squat



25 Up and Over Wall Balls

25 Up and Over Box Jumps

20 Up and Over Wall Balls

20 Up and Over Box Jumps

15 Up and Over Wall Balls

15 Up and Over Box Jumps

10 Up and Over Wall Balls

10 Up and Over Box Jumps

5 Up and Over Wall Balls

5 Up and Over Box Jumps

We will be using the pul up bar to toss the Med Ball up and over and catching it on the other side.  This is a full wall ball movement so squat is below parallel and the ball must get over the pull up bar.  Box Jumps will be the same thing, jump up on the box come down on the other side and repeat.

Workout 12 . 4

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups


WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

3/14/2012 WOD

Warm Up

2 rounds
1 minute each

Plank Hold/Handstand Hold/Wall Sit


  Rope Climb

15 Minute AMRAP

100 Foot OH Walking Lunge (45/25) – up and back in gym
2 Rope Climbs


3/13/2012 WOD


Deadlifts – Touch & Gos

3 Rounds For Time
Run 800M
50 Back Extensions
50 Sit ups