WOD Fri July 25, 2014

Strength: Press 5 (75%) – 3 (85%) – 1+ (95%)


1 lap kb farmer carry

Followed by:

5 toes to bar
10 thrusters
20 double unders

5 rounds

Option 1: 70/55 kb (each arm); 95/65 thrusters
Option 2: 55/35 kb (each arm); 75/55 thrusters

WOD Wed July 23, 2014

Strength/Skill: Squat Clean 1-1-1

Like we talk about in Fundamentals, you can’t do a proper full clean until you can do a proper front squat. If you’re still working on front rack mobility, do power cleans. This applies for the WOD below as well.


1000m row
50 box jump overs (24/20)
25 squat cleans

Option 1: 155/105
Option 2: 115/75

The standard for the box jump over is to start on one side of the box and jump over to the other side. You can jump directly over if you’d like, or you can jump on top and then step or jump down on the other side. There is no open-hip requirement on the box jump over, but if you jump directly over, your feet must pass over the top of the box. You may not straddle the box.

WOD Tue July 22, 2014

Strength: Bench Press 5 (75%) – 3 (85%) – 1+ (95%)


5 shoulder to overhead
5 pullups
5 pushups
1 lap

AMRAP in 14 minutes

Add 5 reps to all the indoor exercises in each subsequent round (STO, pullups, pushups). The run stays at 1 lap.

Option 1: 95/65
Option 2: 75/55

If you don’t want to run due to the sun and heat, row 250m per round instead.

“The #Crossfit Rx fallacy and 30 better ways to train”

RX is overrated. Don’t let chasing the RX interfere with getting the best and most productive workout for you. Click here for the whole thing.

I’ll be honest. I couldn’t care less about ‘Rx’.

As I think back to all of the pieces of the puzzle that have contribued to my development in this sport, Rx’ing workouts is nowhere on the list. There are however, a handful of practices that I see as exponentially more valuable than those two letters, here’s what has worked for me:
1.Finish every last rep, regardless of your time or placing
2.practice ‘intentional perfection’
3.write down each WOD and strength workout and your results
4.go to that “dark place”
5.study mobility WOD

WOD Fri July 18, 2014

Strength: Press 3 (70%) – 3 (80%) – 3+ (90%)


5 burpees
6 hang power cleans (115/75)
7 barbell squats (115/75)
8 toes to bar

AMRAP in 9 minutes

Option 1: overhead squats
Option 2: front squats

WOD Thu July 17, 2014

Strength: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)


750m row
75 double unders
20 ring dips
500m row
50 double unders
15 ring dips
250m row
25 double unders
10 ring dips

If all the rowers are occupied, you may begin your next set of DU and take a rower when one is available.

Modify the dips by doing them on a box.

WOD Wed July 16, 2014

Strength: Front Squat 1-1-1

Let’s see some PRs. If you’re not feeling up to it, go lighter and work on form and/or mobility.


Wallballs (20/14)
KB Swings (55/35)


Run 1 lap AFTER each round (5 laps total)

WOD Tue July 15, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)


In 3 minutes, perform:

10 shoulder to overhead
20 pullups
AMRAP burpees

Rest 2 minutes

3 rounds

Your score is the total burpees accomplished

Option 1: 155/105; chest to bar pullups
Option 2: 115/75; regular pullups

“Speed Kills”

Dynamic effort lifting (speed work) doesn’t really feel all that useful, but it definitely is. Click here to read the whole article.

If you want to get stronger, training volume and intensity are the two most important variables, right? Well, a recent (May 2014) study published in the European Journal of Sports Science sheds some light on another crucial factor – bar speed.

Now, if you’re like me, you’ve always heard that you’re supposed to lift the bar (concentric) as fast as possible, and that doing so would recruit more fast twitch fibers since you’re producing more force, and more muscle fibers activated = more gains.

However, I’ve never heard anyone pinpoint how much of a difference maximum rep speed actually made – at least not with any credible sources backing them.

Well, this recent study – Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training – suggests that it makes a huge difference:

Approximately double the strength gains by lifting the bar with maximum speed each rep, as opposed to a slower cadence, even when equating training volume and intensity. VERY cool. Personally, I would have expected a difference, but not anything THAT dramatic.

Posted in WOD

WOD Fri July 11, 2014

Strength: Press 5 (65%) – 5 (75%) – 5+ (85%)


5 tasks

25 strict presses (75/55)
25 shoulder to overhead (75/55)
25 barbell overhead lunges (75/55) (total)
750m row
6 laps

You may do the tasks in any order, but each task must be completed in its entirety before moving on to the next.

Modify the lunges by doing front rack lunges, or back rack lunges, or using a wallball for the lunges, or doing lunges with no weight at all.

“Running Doesn’t Suck”

Damn this article. Click here for the whole thing.

The fact that there’s been a revolt against “jogging” as a fitness modality is terrific and I’m happy we’re moving more towards the center. However, one thing that’s gone too far is this whole idea of how running is stupid, or will somehow eat up all of your muscle. I’ve even heard trainers tell people that running is the worst thing you can do to stay in shape.

Now I’m all for the execution of “jogging” in general, but to make a blanket statement that all running is worthless is extreme. Running sucks? Really? Seriously? Humans are literally built for running. As far as the hierarchy of things you need to do for survival, running is right smack dab at the top of the list, next to keeping your heart beating at all times. Frankly, the weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

WOD Thu July 10, 2014

Strength: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)


1 wall climb
5 overhead squats
10 situps
3 wall climbs
10 front squats
20 situps
5 wall climbs
15 back squats
30 situps

AMRAP in 13 minutes

Option 1: 95/65
Option 2: 75/55

Modify the wall climbs by doing 5/10/15 regular or hand-release pushups

WOD Wed July 9, 2014

Strength/Skill: Clean and Jerk

Go heavy if you’re feeling up to it. Otherwise, work lighter on form and technique.


50 double unders
40 wallballs
30 pullups
20 burpee box jumps
10 clean and jerks

In that order.

Option 1: 165/115; chest to bar pullups; 30/24 box; full squat cleans (thruster ok)
Option 2: 135/95; 24/20 box

WOD Tue July 8, 2014

Strength: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)


Partner WOD

12 pushups
10 kb swings (55/35)
8 knees to elbows
1 lap
200m row

AMRAP in 20 minutes

Teams of two. Only one may be working at any time. Alternate through the exercises.

Example: Phil and Ben are teammates. Phil starts with pushups, while Ben rests. When Phil finishes pushups, Ben starts kb swings. Phil rests while Ben does kb swings. Ben rests while Phil does knees to elbows. Phil rests while Ben sprints a lap. Ben rests while Phil PRs his 200m row. End of round 1.

Ben starts round 2 with pushups, while Phil rests. Etc.

WOD Mon July 7, 2014

Strength: Back Squat 5 (65%) – 5 (75%) – 5 (85%)

New cycle. Add 5 and 10 to your adjusted one rep maxes this week.



12 deadlifts (135/95)
9 hang power cleans (135/95)
6 front squats (135/95)
3 shoulder to overhead (135/95)

5 rounds

WOD Thu July 3, 2014

Strength: Press 5 (40%) – 5 (50%) – 5 (60%)


20 kb snatch or clean and press (10r/10l) (55/35)
20 kb lunges (total) (55/35)
3 laps

AMRAP in 15 minutes

You must also row 750m at some point during the 15 minutes. The row does not count toward your score.

Posted in WOD