Slideshow shadow

Wednesday 04/23/2014

April 22, 2014 in Daily WOD, Feature, SlideShow

Old school Snatch from the USA team.

Daily workout:
Part A:
Spend twenty to twenty five minutes working on a snatch below the knee and then one snatch at the high hang position.  Work though position’s with good form.

Part B:
Overhead squats 75/53
hand release push ups

Rest three minutes

30 burpees over the bar

Post both times to comments.

Tuesday 04.21.14

April 21, 2014 in Daily WOD, Feature



3 Rounds

Bench – 5 reps

Ring rows – 12 reps




12 Pull ups

15 Box jumps

Monday 04/21/2014

April 21, 2014 in Daily WOD, Feature, SlideShow

This baby must be worried about its knees.

check out this article on mobility.  A lot of you ask us about mobility, this article shows some mobility drills that Steve and I personally do.   Don’t feel like you have to do the monthly warm up exactly as it says on the board, if you have a trouble are, remove something you are good at and take care of the trouble area.

On another note check out me squatting 470 for two, check out the big F up I did on the first rep.

Daily workout:
Part A:
Three rounds not for time:
Back squat – 5 reps

Kettlbell bent over row – 10 reps

Part B:
“feel the burn”
10 min AMRAP:
run to warren and back
20 walking or standing lunges
5 burpess

you can stay in place or perform walking lunges.

Wednesday 03/11/2014

March 11, 2014 in Daily WOD, Feature


Dorcas says hello while doing her back extension hold.  Today’s workout are courtesy of CrossFit Football, The workouts are two I personally did a little while ago.  As you know two of your Coaches are CrossFit Football certified, and we love their workouts, check out there site and blog some time they have a very big pool of knowledge.

Daily workout:
Part A:

Complete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps in thirty minutes as possible.

Part B

Complete the following on alternating minutes for 14 minutes:

2/1.5 pood KB Swings – 15 reps
Toes to Bar – 15 reps

Complete KB swings the first minute. Complete the T2B the second minute, KB swings the third and T2B the fourth. Continue alternating the movements for 14 minutes.

Post total rounds completed to comments.

Are you ready for the 14.3? Post thoughts about the open to comments.

Tuesday 03.11.14

March 10, 2014 in Daily WOD, Feature



A couple of tips from Charles Poliquin on the bench.

Old school MobilityWOD talking bench with Kelly Starrett, Donny Thompson, and a chubby Mark Bell.

Rumors of a possible open garage door for parts of the day tomorrow.  Don’t miss it!


3 Rounds

Bench – 5 reps

Ring rows – 12 reps



Push press – 8 reps (115/73)

Pull ups – 8 reps

Box jumps – 8 reps (24/20)


Monday 03/10/2014

March 9, 2014 in Daily WOD, Feature

The weather was nice out Saturday, we took the sleds out and had some fun.  Ready for the nice weather, that means running again, YAHHHH!

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

Back extensions – 15 reps (add weight as needed)

Part B:
We have wanted to do this workout for some time but it always seemed like a bad idea, with the open going on we thought we give it a try.  If you never experienced this one, its worth a shot.

Workout 12.1

Complete as many reps as possible in 7 minutes of:


This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Sunday 140309

March 9, 2014 in Daily WOD, Feature

bench-press-tech - weber strength

Click on the picture for more information.

A. muscle snatch

3 – 3 – 2 – 2 – 1 – 1

B. for time

bodyweight bench press x 8

row 500 m

bodyweight bench press x 8

row 500 m

bodyweight bench press x 8

row 500 m

bodyweight bench press x 8

row 500 m

bodyweight bench press x 8

C. (extra credit) four rounds

band face pulls x 15

GHD sit-up static hold, 25 seconds

Saturday 03/08/2014

March 7, 2014 in Daily WOD, Feature


For most of you today’s open workout won’t take super long, but if you scale it accordingly it could.  Speak to your coach for a good scaling option that will allow you to keep moving.  If you performed 14.2 already you have the option to do Friday’s workout.

Daily workout:
Part A:
Spend twenty minutes working up to a new seated box jump height.
While perform the box jumps work in the following mobility drill to prep you for 14.2

Shoulder rolls with 5 lb plate 15 reps x 2
overhead squats with empty barbell 10 reps x 2
ankle circles x15 x2
kip swings  x10 x 2

Part B:

Workout 14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.


Friday 03.06.14

March 6, 2014 in Daily WOD, Feature


They announced Open WOD 14.2 and we’ll be doing it in the regular classes on Saturday, a couplet of overhead squats and chest-to-bar pull ups.  If you need to do the workout today (Friday) talk with Sam or Steve and we’ll work it out.  Everyone will need to have the workout completed and submitted by 8pm Monday.

Today’s workout


3 rounds

RDLs – 6 reps

side planks – 1 minute per side

static back extension hold – 30 seconds



Wall balls – 20 reps

Ring dips – 10 reps


2 max hollow holds – rest 1 minute between each

Thrusday 03/06/2014

March 5, 2014 in Daily WOD, Feature

Look even iron man can do it. Check out this article.

Daily workout:
Part A:
Turkish Get up: 6 per side, work up in weight.

Part B:
3 X 3 minute Amraps of Cindy
5 pull ups
10 push ups
15 squats

Rest 1 minute between rounds.