Posts Categorized: WOD


It drives me absolutely bonkers that a significant portion of the 2012 goals board got erased.  I’m sure it was an accident, but please be careful around that board and also the leaderboard, where also a number of things have been erased. For those of you whose goals were erased, would you mind writing them more »

“An Ode to the Squat”

Click here for the whole thing. But the real appeal of the squat arguably lies in the experience it provides for the lifter. While the deadlift and the press are elementary movements and as such are deeply satisfying to execute because of their intrinsic simplicity, the squat fascinates because it adds the element of intimidation more »

WOD Monday Mar 12, 2012

Skill/Strength: Overhead Squat 3-3-3 or simply work on OHS mobility and technique Then… Nancy 15 overhead squat (95/65) 400m run (3 laps) 5 rounds

“CrossFit is Badass”

It’s true. Here’s one reason why. Click the link for the rest. (1) Practicality. The exercises within the workout itself are some of the best in terms of developing what I call “sustainable functional fitness,” that is, being able to move well for a longer period of time. While jumping on an elliptical machine for more »

Saturday Schedule

The gym will open at 845. It will be open gym until the games WODs begin at 930. Sorry for any inconvenience this may cause.

WOD Friday Mar 9, 2012

15 box jumps (24/20) 12 barbell shoulder-to-overhead (115/75) 9 toes to bar AMRAP in 18 minutes As previously stated, your score on this one doesn’t count for the Open WOD. If you’re doing the Open WOD on Saturday you probably shouldn’t be doing much other than rowing and rolling on Friday anyhow. Feel free to more »

Info for Saturday’s Open WOD

Due to the fact that Open WOD 12.3 is a long one, the first heat on Saturday will begin at 930 sharp. If you’re in the first heat, make sure you’re there, warmed up, and ready to go.

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 »