Wednesday WOD 10/22/14


Skill: Strict Toes to Bar

165-lb. hang squat cleans (60% 1RM), 1 minute
Rest 3 minutes
185-lb. hang squat cleans (70% 1RM), 1 minute
Rest 3 minutes
205-lb. hang squat cleans (85% 1RM), 1 minute
Rest 3 minutes
165-lb. hang squat cleans (60% 1RM), 1 minute
Rest 3 minutes
185-lb. squat cleans (70% 1RM), 1 minute
Rest 3 minutes
205-lb. squat cleans (80% 1RM), 1 minute

ref: http://www.crossfit.com/mt-archive2/009308.html

Friday WOD 10/17/14

Partner 6k

CF1 & CF2: Run 1 Mile
CF1: Run 800m/CF2 9 tire flips
CF2: Run 800m/CF1 9 tire flips
CF1: Run 400m/CF2 6 tire flips
CF2: Run 400m/CF1 6 tire flips
CF1: Run 200m/CF2 3 tire flips
CF2: Run 200m/CF1 3 tire flips
CF1: Run 100m
CF2: Run 100m

CF1 and CF2 complete 1st mile run at same time. CF1 immediately starts 800m run once returning while CF2 completes tire flips. Next run cannot begin until tire flips are completed and partner has returned.

Monday WOD 10/13/14

Above picture courtesy of Crystal - no more ledge to get in the way of wall balls and a bunch more space. The remodel is ongoing, but classes will be able to use the gym as normal throughout the process.

AMRAP 20 minutes:


10 burpee pull-ups
30 walking lunges
60 seconds of handstand hold*

*This is an advanced movement. If you cannot hold for 60 seconds against a wall, substitute the following, alternating between movements each round:

3 wall walk-ups - hold handstand for 5 seconds at top - alternates with - 
40 seconds of hollow rocks

Compare to mainsite


Friday WOD 10/10/14

Partner "Kevin"

3 rounds for time of:

40 deadlift* (185/125), AR: Hold deadlift

40 hanging hip touches, alternating arms, AR: Side plank

800m farmer carry  running OK (2 x 20/15 lb. dumbbell per team), trade dumbbells between partners

Divide movements between partners

AR = Active Rest - one CF must be holding AR at all times

*scale appropriately - DL must not be more than 60% of 1RM (i.e. DL 1RM needs to be over 300/200 for Rx)