Thursday, February 11, 2016



We are going to squeeze a lot of work into today's class, so don't be late!

3 rounds for time
95-lb. overhead squats, 21 reps

21 GHD sit-ups
Choose a weight that's manageable, this should be quick.

Back squat 
Work up to a heavyish set but not a 5rm.

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.