12/3/2012 – WOD

Back Squat 3×5 (Work up to 5RM)

4 Rounds For Time
400m Run
10 Push Jerk 135/95lb (45-50% of 1RM)
12 Front Rack BB Step-ups 135/95lb 20/16″

WOD Notes: The volume will be lower this week on our lifts to allow your body to recover. Only 1 out of the 3 sets of back squats should be heavy.


11/29/2012 – WOD

5 Rounds For Time:
10 Burpee Box Jumps 24/20″
15 Wall Balls 20/14lb
20 KB Swings 70/53lb
Then: 50 Sit-ups (right after 5th round)

Community Notes: This is a reminder that our friends from South Mountain CrossFit are opening their doors this Sat Dec 1st and are hosting 8am & 9am classes. Let me know if you have any questions and are interested in checking out their awesome facility!


Melanie – Making the 1 Pood KB look easy to swing

11/28/2012 – WOD

1) 3x ME Weighted or Banded Strict Pull-ups – No kipping!
(Choose band that will limit you to 8-10 pull-ups)

2) 5×1 Clean n Jerk (work up to 85% of your 1RM)

7 Min AMRAP Ladder
1 Clean n Jerk 185/115lb (65% of 1RM)
2 Chest to bar Pullups
2 Clean n Jerk 185/115lb (65% of 1RM)
4 Chest to bar Pullups
3 Clean n Jerk 185/115lb (65% of 1RM)
6 Chest to bar Pullups
….Continue on with sequence for the remainder of the 7 min

Tire Flips – 3x 1 min Amrap


Bryan – Nice overhead position!

11/26/2012 – WOD

Back Squat: 1×5 (75%), 1×3, (80%), 1×1 (90%), 1×1 (95%), 1×1 (Find 1RM), 3×3 (90%)

3 Rounds For Time:
15 Overhead Squats 135/95lb (50% of 1Rm)
15 Bar Facing Burpees
500m Row

3x Max Effort L-sit hold (rings/box), or Weighted Plank Holds



11/24/2012 – WOD

“Triple Couplet”
4 Rounds of:
10 Front Squat 175/115lb (55% of 1RM)
12 HR Push-ups
Rest 3 min
4 Rounds of:
12 Chest to Bar Pull-ups
10 Box Jumps 30/24″
Rest 3 min
25 GI Janes
800m Run
WOD Notes: Each couplet is supposed to be performed all out as if each wod was scored individually. Record times for each wod.


11/22/2012 – WOD

“Thanksgiving Partner WOD”
800m Run w/ Med Ball 20/14lb (1 med ball per team)
100 SDLHP 70/53lb (partner holds 6 in.)
100 Wall balls (partner holds top of deadlift 135/65)
100 KB Swings 70/53lb (partner must do 10 med ball slams before switching)
100 lateral burpee over bar (partner hangs from Pullup bar)
400 singles (partner holds plank)
800m Run

9am Thanksgiving Crew – Nice work everyone!