Posts Categorized: WOD

WOD Friday Dec 6, 2012

Deadlift 3-3-3-3-3 Then… 10 ring dips 15 sumo deadlifts (135/95) 20 box jumps (24/20) 4 rounds

Quality vs. Quantity

An interesting post from CrossFit Seattle. Here’s part, click the link for the whole thing: That’s where Level 2 comes in. At this level you need more complex movement together with stricter technique standards. We design the workouts to be harder and, in some cases, shorter than the Level 1 classes. That’s right, shorter. To more »

WOD Thursday Jan 5, 2012

4 tasks 1000m row (or run to the mailbox and back 5 times) 100 burpees 100 Russian twists (20/14) (total) 100 lunges (total) Can be done in any order and/or broken up. If it’s dark, be careful running.

WOD Wednesday Jan 4, 2011

Strength/Skill: Snatch 1-1-1-1-1 Work on squat snatch or power snatch, or both. If you’re comfortable with the snatch, go as heavy as you safely can. If you’re not comfortable with the snatch, work on technique. Then… 3 snatch (135/75) (squat or power snatch are both ok) 6 toes to bar 9 wallballs (20/14) AMRAP in more »

World Record Plank

1:20. Yes, one hour and twenty minutes. Cool story with video. Click the link.


“The bulk/cut approach holds that you can either add muscle or lose bodyfat, and that all training should be concerned with one or the other. This assumes that aesthetics is the criterion by which progress is measured, that pictures therefore tell the story, and that picture magazines can be the arbiters of success. This type more »

WOD Tuesday Jan 3, 2012

20 pullups 30 kb swings (55/35) 40 double unders 5 rounds This is the mainsite WOD from Dec 17, 2011.

WOD Friday Dec 30, 2011

15 overhead squats (95/65) 15 pullups 15 barbell rack-to-overhead (push press, push jerk, or split jerk) (95/65) 15 knees to elbows 15 hang power clean (95/65) 15 burpees 3 rounds

WOD Thursday Dec 29, 2011

Press OR Bench Press 1-1-1 Then… Back Squat OR Deadlift 1-1-1 What we’re looking for here is to establish a one rep max in two lifts, one upper body and one lower body. Choose your lifts, take sufficient time to warm up each lift up, then go for your max. Make pretty sure you are more »

WOD Wednesday Dec 28, 2011

25 thrusters (95/65) 25 kb swings (55/35) 25 box jumps (24/20) Rest 3 minutes 20 thrusters 20 kb swings 20 box jumps Rest 2 minutes 15 thrusters 15 kb swings 15 box jumps Rest 1 minute 10 thrusters 10 kb swings 10 box jumps

WOD Tuesday Dec 27, 2011

20 deadlifts (245/165) 40 pullups 60 wallballs (20/14) 80 situps 100 double unders 500m row 1 round Scale this WOD into rounds if you want — 4 rounds of 5, 10, 15, 20, and 25 reps.

WOD Saturday Dec 24, 2011

Open gym, but if you feel inspired, feel free to do… The 12 Days of Christmas (courtesy of Rob Southards) ‎1 – Deadlift (315/225) 2 – Handstand Pushups 3 – Power Cleans (115/75) 4 – Ring Dips 5 – KB SDHP (70/55) 6 – Toes to Bar 7 – Situps 8 – Box Jumps (24/20) more »

WOD Friday Dec 23, 2011

Christina 9 pullups 9 cleans (135/95) 9 kb swings (70/55) 9 toes to bar 9 push press or push jerk (135/95) 9 burpees AMRAP in 20 minutes

“If you can’t be an athlete, be an athletic supporter”

And from our very own Susie Marcks, who writes one of the best blogs on the entire internet, there’s this: HOLD THE FREAKIN PHONE, SUSIE! Nobody (not even that little voice inside my head right now) gets to tell me if I am an athlete or not. There isn’t a ranking, or gauge, or any more »

“Eating Animals”

An interesting article from The Atlantic. Here’s part: As any attentive observer of nature knows, life feeds on life. Every living thing, from mammals, birds, and fish to plants, fungi, and bacteria, eats other living things. Humans are part of the food web; but for the artifices of cremation and tightly sealed caskets, all of more »

WOD Thursday Dec 22, 2011

5 barbell ground to overhead (95/65) 10 box jumps 15 wall balls (20/14) 20 russian twists (20/14) (total) 5 rounds