Thursday 09/06/25 and Friday 09/06/26

"Biceps are like lipstick, they may look pretty... but other than that, they're useless."

- Coach Rippetoe

Mechanics

- Double-under work

- Ring work

- Rowing art

WOD

'Annie'

50, 40, 30, 20, and 10 rep rounds for time of:

Double-unders

Sit-ups

then:

Max effort Ring pull-ups

Max effort 1K row

Post times and rep count to comments.

This year, the CrossFit Games will be testing for steroids for the first time. Sevan caught up with top games competitor Chris Spealler, and asked him what he thinks about steroid testing.

Spealler on Steroid Testing video ... [wmv] [mov]

- Games2009.CrossFit.com

Tuesday 09/06/23 & Wednesday 09/06/24

"Perfect is the enemy of good."

- Coach Rippetoe

Mechanics

- Running form

- Kettlebell Swings

- Pull-ups (Jumping, kipping, butterfly form)

WOD

'Helen'

3 rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

Post time to comments.

Everyone can benefit from CrossFit - look at that elbow drive!

- CrossFitKids.com

Monday 09/06/22

ATTENTION: SharkFit will be closed Monday, June 22nd and classes will resume Tuesday, June 23rd.  If you have any questions please feel free to contact us.  

P.S. - Happy Father's Day!

- Coach Ty

Saturday 09/06/20

"Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?"

- Coach Glassman

Mechanics

- Running form

WOD

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post times for each round to comments.

All CrossFitters should own a Jeep.

Thursday 09/06/18 & Friday 09/06/19

"The development of CrossFit is an organic, natural process, without a business plan."

- Coach Glassman

Mechanics

- Wall-ball shots

- Pull-ups

WOD

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

- CrossFitFootball.com

BUD/S Training Facility, Coronado, CA

"How Did We Get Here?" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Tuesday 09/06/16 and Wednesday 09/06/17

"Perform the WOD so hard that you feel like you may die, in order to know that you're still alive."

- Billy Reid

Mechanics

- Shoulder-to-Overhead work

- Shoulder Press

- Push Press

- Push Jerk

WOD

'NorCal Regional Qualifier WOD A'

For time:

Row 500 meters

30 Burpees

10 Shoulder-to-Overhead (165#/95#)

Post time to comments.

- CrossFit.com

NorCal Regional Qualifier

Monday 09/06/15

"There is never an absolute answer to everything, except of course that you have to do your squats."

- Coach Rippetoe

Mechanics

- The Squat Clean

- Jumping vs. Kipping vs. Butterfly pull-ups

WOD

'Badger'

3 rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post time and CONCERNS to comments.

- CrossFit.com

Friday 09/06/12 & Saturday 09/06/13

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

- Coach Rippetoe

Mechanics

- Hang Power Cleans

- Dip and ring stabilization

WOD

Complete as many rounds as possible in 20 minutes of:

115 pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Post time to comments.

- CrossFitFootball.com

Slosh Pipe work is coming!

Wednesday 09/06/10 & Thursday 09/06/11

"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaption broader than the demands of most every sport."

- Coach Glassman

Mechanics

- Agility Ladder

- "Burpee Pull-ups"

WOD

"G.I. Jane"

100 Burpee Pull-ups for time.

Post time to comments.

Always full squat.

Click HERE to see a video of Greg Amundson doing "G.I. Jane".

Monday 09/06/08 & Tuesday 09/06/09

"If lifting heavy weights for partial squats were any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."

- Coach Rippetoe

Mechanics

- Burpees

- Thrusters (Combination of the Front Squat and the Push Press)

- Double-under practice 

WOD

For time:

50 Burpees (This part of the WOD can be exempted IF you completed the "100 burpees WOD" that was posted earlier last week)

then:

Five rounds for time of:

75 pound Thrusters, 21 reps

21 Double-unders

Post time to comments.

Saturday 09/06/06

Attention: SharkFit will resume it's regular schedule this Monday, June 8th. Please post to comments when you plan to train this week, or simply email us.  We look forward to getting back into the regular routine and be prepared for a major WOD on Monday.

- Coach Ty

"...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd."

- Coach Rippetoe

Beginner WOD

21-15 and 9 reps of:

Burpees

Jumping Pull-ups

200m row/200m run

Advanced WOD

30-20 and 10 reps of:

Burpees

Pull-ups (Or if Jumping Pull-ups, double the rep count in each round)

400m row/400m run

Post time to comments.

- CrossFit.com

Thursday 09/06/04

"The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees."

- Coach Rippetoe

Beginner WOD

For time:

2k row

100 Sit-ups

Advanced WOD

'Annie'

50-40-30-20 and 10 rep rounds; for time of:

Double-unders

Sit-ups

Post time to comments.

- CrossFit.com

When in doubt, use a towel.

Sunday 09/05/31

"For many of our people fitness training has become their sport - a sport where the aims are simply to become as fit as possible."

- Coach Glassman

Beginner WOD

3 rounds for time of:

25 Burpees

Rest 2 minutes

Advanced WOD

For time:

100 Burpees

Post times to comments.

Coach Ross is flying...

Friday 09/05/29

"Just because you're 250 pounds doesn't excuse or exempt you from needing 25 pull-ups."

- Coach Glassman

Beginner WOD

Run 3 K

Advanced WOD

Run 5 K

Note: This workout should be performed at your highest level of intensity.  Running is a great benchmark and is an excellent way to determine cardiovascular endurance improvement.

POST time to comments.

- CrossFit.com

Wednesday 09/05/27

ATTENTION: SharkFit is now on holidays. Regular class schedules and individual sessions will resume Monday, June 8th. Please email us to set-up appointment times for when we return. This is also a reminder that workouts will be posted starting Friday and should be completed by all athletes.  There will be a beginner and advanced WOD. If you have any questions please contact us.  It is encouraged that all competitors post times to comments.

In the meantime, please enjoy the following video regarding the CrossFit Games:

- Courtesy of CrossFit.com

Post thoughts to comments.

Tuesday 09/05/26

"No, it doesn't ever get any easier. You wouldn't want it to either."

- Coach Glassman

Mechanics

- The "Bear Complex"

WOD

'The Bear'

5 rounds, 7 sets of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rest between rounds as needed.

Note: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Post loads to comments.

'Bart the Bear' eats Fran in 2:09.

Monday 09/05/25

ATTENTION: This is a reminder that SharkFit will be on holidays from Thursday, May 28th, until Sunday, June 8th.  Classes will resume on Monday, June 9th.  WODs will continually be posted and if completed, athletes are asked to post times to comments.  The workouts will be broken down into two categories under beginner and advanced.  If anyone has any questions, please feel free to email us.

- Coach Ty

"Snappy hips are happy hips!"

- Jeff Martone, CrossFit Kettlebell Guru

Mechanics

- Kipping drills

- Muscle-up progression

WOD

'Cindy'

Complete as many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Post number of rounds completed to comments.

Dutch Lowy

7th in 2008 CrossFit Games

1st in 2009 Hell's Half Acre Regional Qualifier

This dude has a 2:50 Fran, 14:00 Linda and does 27 rounds of Cindy.

Friday 09/05/22

"I don't like Bono. He needs to train more."

- Coach Rippetoe

Mechanics

- Kipping drills

- Muscle-up Progression

WOD

'Kelly'

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Post time to comments.

Hell's Half Acre Qualifier

Thursday 09/05/21

"If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen."

- Coach Rippetoe

WOD

'It's a surprise...'

Post time and thoughts to comments.

- The Rocky Mountain Regionals

Wednesday 09/05/20

"Accumulating injuries are the price we pay for the thrill of not having sat around on our asses."

- Coach Rippetoe

Mechanics

- Deadlift mechanics

- Inverted hanging drills

- Handstand work

WOD

'Diane'

21-15-9 reps of:

225/155 pound Deadlift

Handstand push-ups

Post time to comments. 

- CrossFit.com