Category Archives: WOD

Wednesday 140625

All-levels/Beginner: A. Back Squat 5×5 (75% + 30#, 5th back squat exposure) B. Collect up to 50 double push up burpees in the hour. Experienced: A. Back Squat 5×5 (75% + 30#, 5th back squat exposure) B. Collect up to … Continue reading

31 Comments

Tuesday 140624

All-levels/Beginner: A. Squat Clean Technique Review B. 2012 CrossFit Games Master’s Event 3 For time: 1 k row 30 squat cleans (135/95) 50 burpees Experienced 2010 Games WOD: 7 rounds for time of: 3 squat cleans (205/135) 4 handstand push-ups … Continue reading

78 Comments

Monday 140623

All-levels/Beginner: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for … Continue reading

52 Comments

Sunday 140622

All-levels/Beginner: Snatch Technique A. Snatch Balance 5×3 B. Tall Snatch 3×3 C. Snatch: Work up to a heavy single (10 Minutes or as time allows) Experienced: A. Power Snatch 1 RM B. For time: 20 reps at 80% (Power Snatch … Continue reading

4 Comments

Saturday 140621

All-levels/Beginner: Teams of 3 for time: 100 Calorie Row – each athlete must row at least 15 calories 100 Box Jump Overs (24/20″) 100 Thrusters (95/65#) 100 Toes to Bar 100 Thrusters (95/65#) 100 Box Jump Overs (24/20″) 100 Double … Continue reading

18 Comments

Experienced WOD Programming Update

For new CrossFitters, just showing up consistently and working hard on almost any random week of WODs is enough to guarantee progress. But as athletes build a base of strength and skill, programming becomes increasingly important.  For more advanced athletes, ”Constantly Varied” programming … Continue reading

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Friday 140620

All-levels/Beginner: A. Split Jerk 7×1 (from the rack) B. “Annie” 50-40-30-20-10 reps for time of: Double Unders Sit ups Experienced: A. Spend 15 minutes to work up to max TGU each arm. B. Skill: L-sits (parallettes or dead hang) C. … Continue reading

49 Comments

Thursday 140619

All-levels/Beginner: A. Skill: OHS B. EMOM 20 minutes: Odd – 5 Burpees over the Bar + 5 Thrusters (95/65#) Even – Rest (scale to 4+4 or 3+3) Experienced: A. Front Squat: 3×2 reps B. EMOM 20 minutes: Odd – 5 … Continue reading

51 Comments

Team Party Switcharoo

Hey guys, there is a last minute conflict, and unfortunately we can’t host the party here on Saturday night. But don’t you worry, there are park WODS, karaoke, AND a beach trip all coming your way. Stay tuned for details … Continue reading

9 Comments

Wednesday 140618

All-levels/Beginner: A. Deadlift 7×2 B. “CFLA Baseline” (click to learn more) For time: 500m row 40 Squats 30 Situps 20 Push ups 10 Pull ups Experienced: A1. 10 Minutes of Freestanding Handstand work (with partner) A2. 10 minutes of Ring … Continue reading

101 Comments
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