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  • 270-904-1657
  • CrossFit Old School
  • 512 College Street
  • Bowling Green, KY 42101
  • cfos.richter@gmail.com

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Operation Phoenix

  • Operation Phoenix Widget

World Class Fitness in 100 Words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman
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BG Mud Run 2013ver2-4

 

NEWBIE NIGHT

MONDAY, JUNE 17th......6 PM......512 College Street.....First two visits are free!!  No excuse not to try Crossfit!!!!!!  SEE YOU THERE!!!

Posted at 05:23 PM | | Comments (2)

Monday, June 17, 2013

6-18-13

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

Compare to 090707.

Posted at 08:58 PM | | Comments (0)

Sunday, June 16, 2013

6-17-13

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

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Compare to 060821

Posted at 10:09 PM | | Comments (0)

Saturday, June 15, 2013

6-16-13

REST DAY!!!!  ENJOY YOUR SUNDAY.

Posted at 08:10 PM | | Comments (0)

Friday, June 14, 2013

6-15-13

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Compare to 111125.

SUB WOD

For time:

40-30-20-10    Push-ups

5-10-15-20      Hang Power Snatch  95#/65#

Alternate Between Movements

Posted at 09:03 PM | | Comments (0)

6-14-13

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up

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Compare to 051005 and [video]

Posted at 08:57 PM | | Comments (0)

Thursday, June 13, 2013

6-13-13

Be sure to drink lots of water!!!

"Gallant"

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

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"MAY HE REST IN PEACE" Prayers to his family.

 

Posted at 08:11 AM | | Comments (0)

Tuesday, June 11, 2013

6-12-13

REST DAY!!!!  ENJOY IT.

Posted at 08:10 PM | | Comments (0)

Monday, June 10, 2013

6-11-13

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

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Compare to 111024.

Posted at 09:14 PM | | Comments (0)

6-10-13

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Compare to 121127.

SUB WOD:

For Time:  7-6-5-4-3-2-1-2-3-4-5-6-7

Deadlift/Back Squat/Press

As heavy as possible.  Post time and load to comments.

Posted at 07:29 AM | | Comments (0)

6-9-13

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

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Compare to 100828.

Posted at 07:27 AM | | Comments (0)

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