Posts Categorized: WOD

WOD Friday May 11, 2012

Heavy Squat Clean Grace 30 squat clean and jerks (165/115) Or… Helen 3 laps 21 kb swings (55/35) 12 pullups 3 rounds

WOD Thursday May 10, 2012

Strength/Skill: Overhead Squat Then… 1 minute burpees 30 seconds rest 1 minute situps 30 seconds rest 1 minute squats 1 minute rest 3 rounds for total reps NOTE: Friday’s WOD options are Heavy Squat Clean Grace or, for those who have had enough of Grace, Helen. If you want to be fresh for Grace on more »

WOD Wednesday May 9, 2012

4 laps 20 push press (75/55) 20 pullups 3 laps 20 push press 20 pullups 2 laps 20 push press 20 pullups 1 lap


Some nice snatches, but turn the volume off. Trust me.

WOD Tuesday May 8, 2012

Deadlift 5-5-5-5-5 reps Then… Option 1: Deadlift (185/135) Hand-release Pushups 21/15/9 50 double unders BETWEEN rounds (100 total DUs) Option 2: Deadlift (275/185) Handstand Pushups 12/9/6 50 double unders BETWEEN rounds (100 total DUs) If you don’t have handstand pushups, or if they are a work in progress, you can still do option 2. Just more »

WOD Monday May 7, 2012

Bench Press 5-5-5-5-5 reps Then… 10 burpee box jumps (24/20) 15 knees to elbows 20 wallballs 4 rounds

Olympic Lifting Class

On Saturday Mike Cornista will be doing an Olympic lifting class from noon to 1pm. Be there!

WOD Friday May 4, 2012

Squat Clean Grace 30 squat clean and jerks (135/95) You may do a power clean and then front squat if you need to, but you are encouraged to decrease the weight and catch the clean in a full squat. Then… 3×8 weighted ring dips

“Air, Water & Amino Acids”

Thanks to Rob Southards for passing along this article. Click the link for the whole thing. There are three essentials we need for survival: air, water, and amino acids–in that order. Likewise, these same elements are the most crucial for our athletic, mental, and sexual performance. Your ability to obtain and sustain the levels of more »

WOD Thursday May 3, 2012

1000m row 100 parallette jumps (total) 50 kb sdhp (70/55) 1 minute L-sit 1 minute plank In that order.

WOD Tuesday May 1, 2012

Back Squat 20 unbroken reps Last week of this. Go hard or go home. Then… First, 30 hang power cleans (115/75) Followed by: 8 pullups 10 pushups AMRAP in 12 minutes

WOD Monday Apr 30, 2012

Push Press 3-3-3-3-3 reps Then… 5 barbell shoulder to overhead (135/95) 10 box jumps (24/20) 20 double unders 5 rounds

WOD Friday Apr 27, 2012

Strength/Skill: Clean and Jerk Go for a heavy single or work lighter on form and technique. Then… Heavy Grace 30 Clean and Jerks (165/115) 20 minute time limit Then… 3×10 (3 sets of 10 reps) strict weighted pullups Use the weight vest or the new belts. If you can’t do a weighted pullup, just do more »

How to “Lean Out”

John Welbourn is a former NFL football player and is the creator of CrossFit Football. He also has a blog called Talk To Me Johnnie. Recently a reader sent him an email asking questions about how to get more lean. Here’s the email: I recently read your post about leaning out; I am currently 5’11″, more »

WOD Thursday Apr 26, 2012

Dynamic Effort Bench Press 10-12 sets of 2-3 reps at something around 50%-60% of your one-rep max. Get into groups doing similar weight and rotate quickly through with limited rest. The idea is to be fast and explosive with the barbell on the way up. Then… 1000m row 100 squats 50 burpees 25 wallballs (20/14)

WOD Tuesday Apr 24, 2012

Back Squat 20 unbroken reps Then… 5 cleans (135/95) (squat or power are both ok for RX) 10 pushups AMRAP in 10 minutes