131115 Friday November 11th


Break out the sleds!


Both A & B are to be done in teams of 3


A)  30 – 100′ Sled Pushes for time (90/45)


Rest 5 minutes then:


B)  5 Rounds For Total Reps/Calories:

1 – Minute Row
1 – Minute Burpees
1 – Minute Rest

Each teammate starts at a different station and rotates after one minute

Team score is total calories rowed plus total burpees.




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131114 Thursday November 14th


A)  Shoulder Press

7 @ 60%
5 @ 70%
3 @ 80%

3 Sets of 10 @ 70%*

*Superset 3 x 10 press sets with Max Rep Strict Pull Ups or Max Rep Supine Ring Rows.  Rest 90 Seconds between rounds.


B) 21-15-9 Rep Rounds Of:

Power Clean (95/65)
Thruster (95/65)



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131113 Wednesday November 13th


“Tabata Fight Gone Bad”

Tabata intervals are 20 seconds of work followed by 10 seconds of rest for 8 rounds.  It’s effectiveness is scientifically proven. There is no rest period in this workout, as soon as you are done the 8 tabata rounds of the exercise you immediately move to the next exercise.  Your score is the lowest number of reps (calories for rower) in any of the 8 intervals for each exercise.

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jump (20″)
Push Press (75/55)
Row (Calories)



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131111 Monday November 11th

Veteran’s Day



Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.


5 Rounds For Time:

15 – Deadlift (225/135)
20 – Box Jumps (24/20)
25 – Pull Ups




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131109 Saturday November 9th


A) Front Squat

7 @ 55%
5 @ 75%
3 @ 85%
3 Sets of 10 @ 65%


B)  For Time

10 – Kettlebell Swings (53/35)
10 – Sumo Deadlift High Pulls (75/55)
200 – Meter Run
Rest 90 seconds

20 – Kettlebell Swings (53/35)
20 – Sumo Deadlift High Pulls (75/55)
400 – Meter Run
Rest 90 seconds

30 – Kettlebell Swings (53/35)
30 – Sumo Deadlift High Pulls (75/55)
800 – Meter Run




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131107 Thursday November 6th


The ‘hook grip’.  Get used to it!  You will thank me someday.


A) 3 Sets not for time:

Accumulate 1 minute in a handstand hold
Accumulate 1 minute in a FLR on rings
Accumulate 1 minute in a chin over bar hold

*FLR = Forward Leaning Rest, basically a push up position with feet elevated and shoulders active.


B) Every Minute On The Minute for 10 Minutes

5 – Power Clean (TNG @ 60-65%)
5 – Bar Hop Burpees

*Don’t worry about opening hips up after the burpee, just get to the other side of the bar as fast as possible (without stepping over one foot at a time :))


C) Tabata Row for Calories





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131105 Tuesday November 5th


Happy Birthday Kellie Ann!!  You get even more awesomer each year!  Love You.



A) 3 Rounds (not for time):

5 – Reverse Wall Climbs
5 – Strict Pull Ups (Chin over vertical plane)
5 – Strict Toes To Bar


B)  “Barbell Baby”

In Teams of 3, complete 5 rounds each of:

500 Meter Row
20 – Burpee Box Jump Overs (24/20)
30 – Shoulder to overhead (75/55)

*Each teammate starts at a different station and once the workout begins the barbell can not touch the ground at any time.  Teammates cannot rotate until everyone has completed the work at their station and the barbell must be passed to the next person without touching the ground.

**If the barbell touches the ground during the workout all teammates must stop and do 10 burpees as a penalty


Saw this workout on Invictus CrossFit’s site and it looked like fun!  Good Luck!




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