Archive for July, 2013

That’s a dirty girl

Posted: July 31, 2013 in WODs

Tbcf’s “naughty nancy”
600m run (up the hill to stop sign)
25 ohs 135/95

Ooohhhhiiieeeee that’s dirty! Overhead squats are tough enough, but when you add in a hill sprint like the crossfit games it gets a whole lot harder!

Today I played with a few of your grip on the bar during the overhead squat. I set everyone up in a general position that best suits most, but there are definitely numerous ways to skin a cat depending on your body type and flexibility. So if you have a problem with your current grip width feel free to play with it or ask. Here’s a hit its probably a little narrower not wider 😉

Oh ya….. IM BACK! So come to class


It’s a bear

Posted: July 30, 2013 in WODs

25dl 225/155
5 burpee over bar
20dl 245/165
10 burpee over bar
15dl 265/175
5 burpee over bar



Thrusters and rope climbs

Posted: July 30, 2013 in WODs

400m sprint
Rest 3 min
3 rounds

21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb


3 rm back squat

Posted: July 30, 2013 in WODs

3 rep max back squat

Push ups
Sit ups



Posted: July 26, 2013 in WODs

50 wallballs
40 pull ups
30 burpees
20 dumbell snatches (alt arms)

Masters results:
Litsa Olson 50-54 6th place in the world!
Keith chrisman 40-44 5th place in the world!



Posted: July 26, 2013 in WODs

15 min gymnastics play (dbl unders, hspu, pull-ups, rope climbs etc)

20 min amrap:
20 push press 75/45
15 back squats
10 thrusters
(4 burpees every time u drop the bar)


Jump swing run

Posted: July 24, 2013 in WODs

50 burpee box jumps 24/20
50 kbs 53/35
800m run

Man I man if is motivating to watch these masters athletes down here at they games. There is no let down here they are serious athletes! Lookin at some if the 60 year old men and women I’m thinkin what do I need to do too look as yoked as them?! Haha awesome so far ill keep you updated but you can also update yourself by going to the games site. Here’s a post from today on the masters: