Archive for October, 2012

Wallballs and t2b

Posted: October 24, 2012 in WODs

3 rounds for time:
30 wall balls
20 toes to bar

Today we did a couplet style metcon with wallballs and toes to bar. Everyone did great on the wall-balls then it came to the gymnasty movement “toes to bar” and it got a little tougher! Remember when doing this movement to have a tight kip, then get those knees to your elbows then finish with a fast kick to the bar 🙂 it is a movement that takes practice and mobility but we will all get there!



The week that was

Posted: October 20, 2012 in WODs

15 min establish 1rm hang clean

5 rounds
12 dl 155/105
9 hang clean
6 push jerks

This week was nothing short of amazing and I am glad that I have been apart of your crossfit journey that allows you to express your potential. I hope all of you know how far you have come since you started and even just 4 short weeks ago! Be proud of the things you can do today because yesterday you thought you couldn’t….

In all we had 143 PRs…….

Let me say that again just in case you missed it, over the past 5 days you have all logged in 143 PRs on wods or movements you did one month ago! Not just by a second or a pound we’re talking 8 minutes in some cases and 30-50 pounds on lifts like deadlifts or cleans.

And what did we do to accomplish this in such a short period of time, we did crossfit and we fixed our nutrition. This is known as our “magic pill”. This marks the end of our lil unofficial 30 day challenge. Hard work and dedication baby, if you want it go get it! Tell your brain to shut up and get in the gym.



Posted: October 20, 2012 in WODs

Strict press
Push press
Push jerk

3 rounds
400m run
21 kbs
12 pull ups

Another one down


The burner…. Take 2

Posted: October 19, 2012 in WODs

10 rounds for time
5 hand-release push-ups
10 dbl unders (30 singles)
15 sit ups

Today was a mentally tough and lung tough workout. One where you just need to shut your mind off and just…. Keep…. Moving…. Last time we did this workout people averaged 30-something minutes and today the average score was in the twenties and there were PLENTY of HUGE PRs to go around!!!! Was AMAZING!!! Tomorrow is the last day of our testing so be sure to eat good and rest well!


Re test mile

Posted: October 17, 2012 in WODs

1 mile run

3 minute amrap
Box jumps 24/20
Rest 1 min
Wallballs 20/10
Rest 1 min
Rest 1 min
Kbs 55/35
Rest 1 min

Still raining PRs…. Do work son


Re test week

Posted: October 16, 2012 in WODs

Max thruster

Thrusters 95/65
Pull ups

Kicking off re test week with the one and only. And it’s like Christmas up in here tons of PRs to get this week rolling. Many of you have come a loooooong way in one month already excited for this week to see what everyone accomplishes. Brace yourselves….. PRs are coming



Posted: October 13, 2012 in WODs

Give thanks to those that have given their lives for our freedom….

30 clean and jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

Holy crap!!!! I’m still tired, nice work to the few that came out and did this with me today it was an awesomely horrible wod. More than like there was something in there you loved and something in there you might have hated 😉 overall great to work on all three phases in one wod.

Great job to my elements you guys are some badasses! We are half way there to moving up to the big leagues so keep plugging away!