Monthly Archives

July 2013

WOD for Thursday, 8/1/13

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This is a slightly nastier version of “Karen” at 150 wall balls with some wall climbs thrown in. The intention is that you do as many unbroken wall balls as possible so you don’t have to stop to do one of those dreaded wall climbs. This is all about mental toughness and getting into a good rhythm with the movement. Come in and see how many you can do without stopping!


“Karen’s payback”

150 WBS (20#/14#)

Every time you stop do 1 wall climb.


WOD for Wednesday, 7/31/13

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Make sure to bring your WOD journals today, because you will be finding your 1 rep max clean and you NEED to know your weight. You’ll then take 80% of that number to use as the weight for the workout.

Barbell Work:

12 mins to find 1RM Clean

5 Rounds for time:

4 Power cleans (80% 1RM)


40 Double unders


WOD for Tuesday, 7/30/13

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  This is somewhere between a sprint and a chipper. This doesn’t have to be done unbroken, but don’t stop moving! Find a good pace where you don’t have to break for longer than 10-15 seconds.

For time:
600m Run
50 DB snatches (45#/25#)
25 Box jumps (24″/20″)
25 Pullups
25 Deficit Pushups (45#/25#)
600m Run


WOD for Monday, 7/29/13

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 We did this workout back in march during the  CrossFit open season. It’s supposed to be a fast one, so make sure that you scale accordingly and pick a weight that you don’t have to drop every time.

Barbell Work:

3 x 5 Push Jerk



95# Power Snatch



WOD for Friday, 7/26/13

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We’ve got two ladders on the menu for you today; descending wall climbs and ascending squat cleans. Prepare for a total body workout today! If you’re brand new to both of these movements we will be going over technique in class and will help you to scale appropriately.

For time:

12 wall climbs

3 squat cleans (185#/135#)

6 wall climbs

6 squat cleans

3 wall climbs

12 squat cleans

WOD for Thursday, 7/25/13

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In honor of the CrossFit games starting this week, we will be doing “Nancy.” This nasty girl consists of 5 rounds of a 400m run and 15 overhead squats at 95#/65#.  The games competitors will be doing “Naughty Nancy,” which is a 6oom stadium run with 25 overhead squats at 140#/95# per round.


Barbell Work: add 10% of your heaviest set at 5 x 5

Push Press



400m run

15 OHS (95/65)


WOD for Wednesday, 7/24/13

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 Wrap those hands up because you’ll be doing bar muscle ups again (or chest to bar pull ups). We will kick the class off with barbell work then move to 12 minutes of as many rounds as possible of some gymnastic work and kettlebell front rack lunges.

EMOTM for 6 min: 1 Snatch pull + 1 Squat snatch

12min AMRAP



12 1-arm KB lunges (front rack)


WOD for Tuesday, 7/23/13

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 Today’s hero WOD is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



12 Deadlifts (155#/105#)

9 Hang Cleans (155#/105#)

6 Jerks (155#/105#)