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Wednesday 04.16.14

April 15, 2014 in Daily WOD, Feature


Not cool Omar, not cool…A moment of silence for the nicest couch we ever had.

This video is for Ros and anyone else who is interested in making progress on their muscle-ups.


Clean and jerk – 30 minutes to work up to a heavy 2-rep


EMOM for 10 minutes

3 Clean and jerks @ 135/93

Tuesday 04/15/2014

April 14, 2014 in Daily WOD, Feature

photo (2)
Oleg playing around with the bamboo bar.

Daily workout:
Part A:
Three rounds not for time of:
Press – 5 reps

Russian twist 25 reps 16/12kg

Chin ups – 8 reps (negative on the first and last rep)

Part B:
Complete for time:
75 push ups
50 lunges with 45 pound plate overhead (25 each leg)
25 Back extensions

Monday 04.14.14

April 13, 2014 in Daily WOD, Feature



The weather has been great…so we’re going to keep running!

It’s pretty cool to see Iceland Annie in Vogue magazine.  One of the most common concerns that I hear from women starting CrossFit is being afraid of getting bulky.  Strong is sexy, ladies (and you won’t get bulky)!

Push the pace going through your front squats so we’ll have enough time to get through part B.


Front Squats – 5 sets of 3


4 Rounds

15 Goblet Squats (24/16)

20 American KB swings (24/16)

Run 400 meters

rest 2 minutes between rounds

make note of the time at the finish and start of each round

Sunday 140413

April 12, 2014 in Daily WOD, Feature


I’m Clean. He’s Jerk.
Together we build muscle and blast flab.

A) clean & jerk, ~30 min

B) For time

25 burpees

20 double unders

20 burpees

40 double unders

15 burpees

60 double unders

10 burpees

80 double unders

5 burpees

100 double unders

Saturday 04.12.14

April 11, 2014 in Daily WOD, Feature


No park this week.  The weather has been a little up in the air and we decided it would be good to give the warm weather a little more time first.  BUT we have a fun day planned…AND it looks like the weather is going to be nice.


In 20 minutes complete five sets of:
Sled drag to fence & back (as heavy as possible) x 2 trips
Rope Climbs x 2 ascents


For time:
1000 meter Row
10 Man-Makers (35/20)
800 meter Run
10 Man-Makers
* Man-Maker = Row + Row + Push-up + Clean + Front Squat + Shoulder-to-Overhead


Friday 04/10/2014

April 10, 2014 in Daily WOD, Feature

A solid bench set up, notice the butt is still on the bench feet are on the ground, shoulders are back which causes a slight arch.  Make sure to connect your feet to the ground when benching, and use plates when needed to reach the ground.

Daily workout:
Part A:
Spend ten minutes working on a max height box jump

Work up to a 5RM in the deadlift

Part B:
two rounds of:
60 seconds of plyo push ups
rest 60 seconds
60 seconds of plank (if you fall or break the plank you incur a penalty)
rest 60 seconds
60 seconds of burpees

Post total reps, of burpees and push ups.

if you break on the plank the penalty is a 1000 m row.

Thursday 04.10.14

April 9, 2014 in Daily WOD, Feature



I bet the Ultimate Warrior did split jerks.  Today we’ll be using barbells instead of people.

Here is my recommended mobilization of the day.  Check it out, this is a good one to improve thoracic spine extension and overhead position.


Split Jerk – 30 minutes to work up to a heavy set of 2


3 Rounds for time

5 Shoulder to overhead (135/93) – take the bar from the floor

15 KB swings

Run 400 meters

Wednesday 04/09/2014

April 8, 2014 in Daily WOD, Feature



James B, on some pushups.

We are leaning towards a WOD in the park this Saturday, PLEASE, PLEASE express interest if you would like to do that.  It will include tag, tug of war and a fun wod with kettlebells and possibly a sled.  Guaranteed to knock you right into spring.

Beauty sleep?

Check out the open leader board for Class One.

Very, very good read.

Daily workout:
Part A:
Twenty minutes to do five sets of:
3-Position Snatch (high hang, hang, floor)

You should only go up in weight as your moving correctly.

Part B:
Five sets of:
Three minutes of Cindy Sprints
Three minutes of Rest

Keep track of your rounds/reps each set & total up at the end.

Tuesday 04.08.14

April 7, 2014 in Daily WOD, Feature

photo (2)Look at this guy riding the Airdyne in the squat rack!




3 rounds

Bench – 5 reps

Partner push/pull plank – 30 seconds


10 minute AMRAP

4 wall walks

8 toes to bar

12 box jumps


Monday 04/07/2014

April 6, 2014 in Daily WOD, Feature

Coach Lauren and Coach Craig during the 7pm class this Friday.  Lauren and Craig will be joining the classes for a little to have some fun.

Daily workout:
Part A:
Back squat: three sets of five and one back off set.  Remove 50 lbs from working weight and go for 6-8 reps on the back off sets

Something fun to watch

Part B:
Two four minute AMRAPS

4 Min ARMAP:
3 back squats 225/123
10 pull ups

Rest two minutes

4 Min AMRAP:
3 back squats 275/153
10 chest to bar pull ups

Total rounds equals your score, take notice of difference in rounds in both AMRAPS