Wednesday, February 10, 2016


Clarissa and Matt

Nice work with those rope climbs, especially the legless rope climbs!

Practice your hip-back extensions!  

21-15-9 reps for time of:

275-lb. deadlifts

Strict ring dips

Tuesday, February 9, 2016



5 rounds for time of:

25 v-ups
25 back extensions

1-2 rope climbs

Rx+ GHD sit-ups & Legless climbs, each rope climb should begin and end seated on the floor. 

Monday, February 8, 2016


Tabata push-ups

Row ten minutes
Bottom-to-bottom Tabata squats

Score reps and meters. 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Sunday, February 7, 2016


Fun WOD Saturday - Annie Are You OK? From the wayback machine.

21-15-9 reps of:

Dumbbell thrusters

L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Score time, dumbbell load and type of pull-ups 

Thursday, February 4, 2016



Back squat 1,1,1
Deadlift   1,1,1

Optional Extra Credit: fifty slamballs

The second part of the CrossFit Total!  
After a thorough warm-up, three attempts and three attempts only to get a heavy one rep max of the back squat, then three attempts at the deadlift.  If you are not ready to do heavy singles because of illness, injury, or newness, you may do 3's.

Wednesday, February 3, 2016


John, Carissa, and Kellie team up on a long row.

Press 1-1-1
Warm up, then you get three attempts at a heavy single.

This will be done as part of the CrossFit Total: the Back Squat and Deadlift tomorrow.

A fun little finisher for a met-con.

Tuesday, February 2, 2016


Nice to put that hard-fought fitness to work for something practical occasionally, eh?

We will do a team 10,000 meter row today.  Teams of two will pick an interval and must stick with that interval for the whole WOD.  You may decide to switch every 100, 500, 1000 or other.

The Rx+ option is a flat-out row of 10,000 as fast as you can!

Tomorrow we will do part of the CrossFit Total: three attempts at a one rep max of the press.  Ideally this test is done in one day but since we have time constraints and must warmup, stretch, and cool down in an hour, we will split it up.  Friday we will test the squat and deadlift.