Posts Categorized: WOD

WOD Thursday Mar 8, 2012

KB Swings (55/35) Squats Double Unders 50/40/30/20/10 Or… Run 1 mile Friday’s WOD will be Open WOD 12.3, which is… 15 box jumps (24/20) 12 barbell shoulder-to-overhead (115/75) 9 toes to bar AMRAP in 18 minutes

“Six Truths of Weightlifting Technique”

Thanks to Rob Southards for passing along this article. Click the link for the whole thing. When it comes to weightlifting technique, there are disagreements. Some are legitimate, some are questionable, and a few are downright silly. But when you sift through it all, there are a few universal Truths when it comes to the more »

WOD Wednesday Mar 7, 2012

Back Squat 5-5-5-5 reps Then… 6 power cleans (155/115) 12 box jumps (24/20) 3 jerks (155/115) 5 rounds

“How Extended Cardio Will Inhibit Your Strength Gains”

Great article, click the link for the whole thing. After sleeping for 6-8 hours, you wake up, sit at the table and eat breakfast. Then you either sit in your car, on your bike or on the bus to work, where you will sit for another 6-8 hours. After this long day of sitting, you more »

WOD Tuesday Mar 6, 2012

4 deadlifts (245/165) 6 handstand pushups 8 toes to bar AMRAP in 15 minutes Then… Rest 3 minutes And then… Run 3 laps Write both your rounds/reps for the WOD and your time for the run on the board. Scale this WOD by doing regular pushups instead of HSPU and situps instead of toes to more »

WOD Friday Mar 2, 2012

8 front squats (135/95) 16 pushups 24 situps 4 rounds Or… Row 2000m for time Or… 500 double unders for time

A Few Words from Coach Troj

First, I would like to welcome and congratulate our newest CrossFitters. Just walking in the door tells the coaches a lot about you. It tells us that you are adventurous, brave, outgoing, hardworking, and determined. Does this sound like you? It is! You may not realize it yet and that’s where a coach comes in. more »

WOD Thursday Mar 1, 2012

Bench Press, 4 sets for total reps. RX for men is bodyweight. RX for women is 2/3 of bodyweight. Scale the weight so that you do a minimum of 20 reps over the course of the 4 sets. Then… 6 kb swings (70/55) 8 pullups 10 jumping lunges AMRAP in 12 minutes

Third-World Squat

Good article. Click the link for the whole thing. You’ll notice that in third-world countries, there will be a lot of situations where people are hanging out or working, and rather than sitting or kneeling down, they squat. They can sit like this comfortably for hours. It seems like a simple thing and can be more »

WOD Wednesday Feb 29, 2012

15 toes to bar 15 box jumps (24/20) 30 double unders 5 rounds As an upscaling option, consider doing over-the-box jumps. But only attempt these if you have a reasonable degree of confidence that you’ll make the jump. Then (optional)… Back Squat 3-3-3-3-3 reps

Squat Clean and Jerk Pistol

Here’s one for Kai. Guido Trinidad – The Most Difficult BB Movement Ever from Rudy Nielsen on Vimeo.

“What does it mean to RX?”

It’s more than just doing the prescribed weight. Thanks to Rob Southards for passing this along. Click the link for the whole thing. Now, for those of you who are consistently doing the WODs with prescribed weights and movements, there are some fundamentals to review. Just because your bar has the prescribed weight on it more »

WOD Tuesday Feb 28, 2012

Strength/Skill: Squat Snatch Spend 15-20 minutes working on the squat snatch. DO NOT POWER SNATCH. Work exclusively on catching the snatch in the squat. Start with the PVC. Move up to the empty bar. If that’s as heavy as you can go, don’t sweat it. The idea here is just to work on getting comfortable more »

WOD Monday Feb 27, 2012

50 squats 40 pushups 30 kb swings (55/35) 20 power cleans (95/65) 10 L-pullups 20 barbell shoulder-to-overhead (95/65) 30 burpees 40 wallballs (20/14) 50 situps


For those of you doing the CrossFit Games Open, your score must be submitted by 5pm Sunday!

WOD Friday Feb 24, 2012

Deadlift 5-3-2-2 reps Then… Deadlift (bodyweight) Wallballs (20/14) 15/12/9/6/3

WOD Thursday Feb 23, 2012

3 Tasks 1500m row 100 pushups (hand release) 100 lunges (total) Can be done in any order and/or broken up into rounds, however you wish. Then… MobilityWOD #17

“Me, Compete?”

Thanks to Bryan Kemper for finding this article from CrossFit West about the Open. Click the link for the whole thing. An integral element of CrossFit is learning to push ourselves, learning to set goals and work hard to meet them, even if that means we struggle a bit. The Open is a chance for more »

WOD Wednesday Feb 22, 2012

L-sit for 1 minute (on parallettes) 50 double unders 25 situps 10 knees to elbows 5 overhead squats (115/75) (unbroken for RX) 4 rounds Plank for 1 minute — The overhead squat in this WOD is intended to be a flexibility/mobility movement and not a strength movement. The point is to move through the full more »