Posts Categorized: WOD

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

“A Clean Workspace”

This is a great post from CrossFit West’s website. Click the link for the rest. I have had tons of tweaks and aches from about a decade of CrossFit, but only one injury that really forced me to change my training. It was in the old HQ and I was taking Amundson’s class. I was more »

“10 Tips For Success For The Crossfit Newbie”

This is a good one. Click the link for the whole thing. 1.) You’re Competing Against Yourself, Not Others When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own more »

WOD Wednesday Dec 21, 2011

2 minute plank — 250m row 50 double unders 25 situps 50 mountain climbers (total) 4 rounds — 2 minute plank If you get stuck waiting for a row machine, do burpees while you wait. Write the total burpees you did on the board (in addition to your time) for bragging rights.

“8 Reasons Why Women (Should) CrossFit”

This is a great article. Here are 2 reasons. Click the link for the other 6. Here are 8 reasons why you (or a woman you love) should give CrossFit a shot: 1) It’s always challenging you to learn new exercises, so it keeps workouts fresh and exciting. Walking at an incline on the “dreadmill” more »