Posts Categorized: WOD

WOD Thursday May 31, 2012

Bench Press 3-3-3-3 reps Then… In 4 minutes, complete the following: 10 deadlifts (185/135) 15 wallballs (20/14) 30 Russian twists (20/14) (total) With remaining time, do as many burpees as possible 3 rounds, 1 minute rest between rounds Your score is total burpees accomplished

WOD Wednesday May 30, 2012

1 lap 150 kb swings (55/35) 1 lap Run 1 additional lap every time you stop swinging the kb.

WOD Tuesday May 29, 2012

Overhead Squat 5-4-3-2-1 reps Then… 7 front squats (95/65) 7 push presses (95/65) 7 burpees 20 double unders AMRAP in 15 minutes

WOD Monday May 28, 2012

Murph 1 mile run 100 pullups 200 pushups 300 squats 1 mile run If you have a weight vest or body armor, wear it. Remember, classes at 8am and 3pm only.

WOD Friday May 25, 2012

Jackie (plus DUs) 1000m row 50 thrusters (45/35) 30 pullups 100 double unders


By now you should have figured out that it’s important to get some protein into your body after doing intense workouts like we do at CrossFit. If you haven’t figured that out, just google it (or click the link; I’ve googled it for you). Ideally you want something around 20 grams of protein (or more), more »

Memorial Day Murph

On Memorial Day (next Monday) there will be two class sessions, one at 8am and one at 3pm. The gym will be closed otherwise. The WOD will be Murph: 1 mile run 100 pullups 200 pushups 300 squats 1 mile run If you have a weight vest or body armor, wear it. It can be more »

WOD Thursday May 24, 2012

1000m row 50 power cleans (135/95) 50 toes to bar In any order. Can be broken up into rounds in any way you want.

Hatch Squat Cycle

Gayle Hatch was was the head coach of the Men’s Olympic Weightlifting team in 2004. He developed a 12-week squat program that requires doing both back and front squats (on the same day) two times per week. It’s called the Hatch Squat Cycle. On June 4, I am going to start a Hatch Squat Cycle. more »

Kids Area

An important message from Kelie Willson: Just a little reminder! We are very lucky to have the kids area available to us to keep the kids corralled while we do the WOD. I know Justin may rather have some 2,000 pound atlas stones in that corner. However, please remember it is not the responsibility of more »

WOD Tuesday May 22, 2012

Back Squat 3-3-3-3-3 Then… 12 back squats (95/65) 10 rollouts 30 double unders AMRAP in 10 minutes

WOD Friday May 18, 2012

Grace 30 Clean and Jerks (135/95) Or… Fran Thrusters (95/65) Pullups 21/15/9

WOD Wednesday May 16, 2012

10 pushups 10 box jumps (24/20) (Games standard — stand completely upright on the box) 20 double unders AMRAP in 15 minutes Spice this one up with a weight vest and/or the 30 inch box.

“39 Ways to Not be Like Everyone Else”

Great article. Click here for the whole thing. The problem with being like everyone else is that everyone else sucks. My advice is not to do it… How do you start your day each morning? Do you angrily smash the alarm clock and roll out of bed exhausted, dreading another day doing what you hate? more »

WOD Tuesday May 15, 2012

Front Squats (135/95) Shoulder to Overhead (135/95) Strict Pullups 2/4/6/8/10/12 reps Sets must be done unbroken. 5 burpee penalty anytime the barbell is put down or you come off the pullup bar, other than at the end of the set. You must transition between front squats and shoulder-to-overhead without putting the bar down. Do the more »

WOD Monday May 14, 2012

50 deadlifts (155/105) 40 toes to bar 30 burpees 20 hang power cleans (155/105) Scale this one by doing it in rounds. For example, 5 rounds of 10/8/6/4 reps per exercise.