Friday 2013.11.01


15 minutes to establish a max 3 position clean (floor> hang> high hang) + jerk. This is a complex and the bar should not touch the ground again until after the jerk.


Eight minutes, as many rounds as possible of:

  • 8 AbMat Sit-Ups
  • 8 Push Ups
  • 8 Mountain Climbers (feet should come all the way up to outside of the feet – demo)
  • 8 Ring Rows

Six Minutes, as many rounds as possible of:

  • 6 Burpees
  • 6 Goblet Squats (53/35)
  • 12 One leg Double Unders (6L/6R)

Notes: The sub for one leg double unders is one leg single-unders. Rest between pieces should be how long it takes to put away/get out gear or roughly two minutes.

Thursday 2013.10.31

Happy Halloween and enjoy your much deserved rest day! Come in to make-up a workout or work on some mobility.

Reminder: The Olympic Weightlifting class continues this week on Saturday at 0900. Come work on Olympic Weightlifting with Coach Russ and then roll into Saturday’s WOD.

Wednesday 2013.10.30

Strength: Back Squat
5@80%, 3@85%, 1+@90%


In teams of two with one partner working at a time, complete as many rounds as possible in 20 minutes of:

  • 10 Front Rack Lunges (5L/5R) (115/75)
  • 10 Pull Ups
  • 10 AbMat Sit Ups

Resting partner must row 400m before taking over and then resumes AMRAP partner left off, score is total rounds of AMRAP.

Summer Boot Camp Post-WOD

Tuesday 2013.10.29


1) Press, 5@80%, 3@85%, 1+@90%

2a) 3×10 Kettlebell Windmills (5L/5R) AHAP with perfect form

2b) 3×3 Wall Walks, 1 Minute Handstand Hold, or Handstand Walks/Handstands Progression of choice


800m Run

5 Rounds:

  • 3 Muscle Ups
  • 8 Push Press (80% 1RM press)

800m Run

Monday 2013.10.28


1) Deadlift
5@80%, 3@85%, 1+@90%

2) 4×10 Dual Kettlebell Clean AHAP


4 Rounds:

  • 8 Barbell Rows (135/95)
  • 15 Burpees over the Bar

Rest 1 minute

Come celebrate our one year anniversary and complete a CrossFit total! Click the image above for more info.