1/10/2013 – WOD

10 Min to Find 8 step max of Behind the Neck BB Lunges (only 3 attempts)

15 Min AMRAP
10 Behind the Neck BB Walking Lunges 115/75lb
10 Toes to Bar
10 KB Swings 70/53lb

Announcement: An email was sent out to everyone regarding WOD Book. Let me know if anyone is interested and we can put in an order for everyone to save on shipping. Click here: WOD Book.


1/9/2013 – WOD

10 Min to work up to a 1RM Clean n Jerk (Squat clean is recommended but not mandatory)

6 Rounds For Time (Each Round is all out!)
6 Clean n Jerk 165/115lb (60% of 1RM)
250m Sprint Run
—Rest 90 sec between rounds

WOD Notes: The goal is to touch & go the clean n jerks for the first 3-4 rounds, so choose a weight that will challenge you on that 6th rep on the last few rounds. No penalty for dropping in between reps, just make sure to get back on the bar quickly. You do not have to do squat cleans.


1/7/2013 – WOD

Back Squat 7×2 (90% of 1RM)

4 Rounds For Time
15 Overhead Squat 115/75lb (40% of 1RM)
15 Chest to Bar Pull-ups
30 Double Unders
—Rest 2 min when finished the WOD then:
Air Dyne – 1 Min Max Effort Calories


1/6/2013 – Announcements

1) 2013 Goal Board is up! Please take the time this week to write down, 2 goals (1 reasonable, 1 reach) that you want to accomplish. One goal should be to increase mobility!! Make sure they are specific and you also write them down and display them where you can see them everyday. Studies show that you will more likely achieve your goals if you physically write them down. Goals should be performance based, however you may include any that you desire. Ask myself or one of the coaches if you have any questions.

  • Performance Goals: Increase mobility, Unassisted Pull-up, Muscle-up, a higher 1RM in any lift, Toe to Bar, etc…
  • General Goal: Lose/Gain 10lb, Get 8+ hrs of sleep/night, Follow Paleo/Zone, etc…

2) New coaches Rich Shilling & Dan J. will be coaching the 5:30am classes a few times/month. They are excellent coaches who are looking forward to working with everyone.

3) Check out the Biggest Loser @ 8pm, where some CrossFit Games athletes will be on display!

1/4/2013 – WOD

Pendlay Rows 5×5 (Heavy as possible)

10 Min Amrap Ladder
1 GI Jane
2 KB Swings 70/53lb
2 GI Janes
4 KB Swings 70/53lb
3 GI Janes
6 KB Swings 70/53lb
…Continue up the ladder until 10 min is up


1/3/2013 – WOD

Back Squat 3×5 (All 3 sets should be heavy—Find 5RM)

7 Rounds For Time
12 Wall Balls 20/14lb
10 SDLHP 95/65lb
8 Toes To Bar

Air Dyne 4×30 sec all out w/ 2 min rest between efforts


1/2/2013 – WOD

Push Press 1×5 (80%), 1×3 (90%), 2×1 (Find 1RM), 3×3 (90%)

3 Rounds for Time
8 Burpee over Box 24/20″
8 Push Press 165/105lb (65-70% of 1RM)
Row 750m (All Out!)
—Rest 5 min then repeat

WOD Notes: Each round in this workout is all out! Don’t save your energy for the 2nd Round. The goal is to be within 15-30 seconds of your first round. Racks will not be allowed for push presses.


1/1/2013 – Happy New Year!

  • I hope everyone had a great New Year! Classes resume tomorrow with our normal schedule! I’m looking forward to seeing everyone get after it again this week.  We’ll be posting our 2013 goals on the whiteboard at the end of this week. More details to come.