02 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

Single heavy Power Clean

WOD: Immediately after Pre WOD:  3 min AMRAP of:

Power Cleans (80% of your Pre WOD)

Rest 2 minutes and then…

5 min AMRAP of:

6 Over the Bar Burpees
9 Toes to Bar
12 Wall Balls (20/14)

Total reps for both workouts is your score


August preview…

In no particular order:

4 workouts from the 2015 CrossFit Games.  New batch of weekend workouts (all have been made harder improved from previous iterations).  A remix of the August Baseline (look it up).  Retesting the April Baseline.  Finally doing some heavy deadlifting!  All brand new “longer” WODs (hope you like running with Kettlebells).  Plenty of chippers…back-to-back-to-back AMRAPs…sprints for time…and best of all, my birthday workout.  It’ll likely include only things that I love, like swimming and Spanish.

It’s going to be awesome,



Johanna Tasha, Carlos Terron liked this post
01 Aug
by: Published in Uncategorized

Partner Baseline WOD 1: For time:

1000M Row
50 Thrusters (95/65)

800M Row
40 Power Clean (95/65)

600M Row
30 Burpees

400M Row
20 Shoulder to Overhead (95/65)

200M Row
10 Ring Dips

Partners can only work at the same time


The rules…

  1. Find a partner
  2. You and your partner can split the work anyhow
  3. You must complete the row and partnering exercise before you can move on to the shorter row and then next partnering exercise
  4. If the barbell isn’t being moved, the rower cannot row
  5. There are no “resting” positions in the barbell…either move it or dump it
  6. Size your partner up to make sure that he/she is up to the task
  7. Question them severely to insure that they are up to the task
  8. Google them and if at all possible run a background check to confirm any previous athletic achievements
  9. Try and assert dominance
  10. Secretly hope they go super slow so you can rest more

I have spoken!!!,



Robert Stevens liked this post
31 Jul
by: Published in Uncategorized

Team WOD:  How far can you go in a 20 min cap:

Helen (both partners run)

and then rounds of Cindy


This is a blast…

We haven’t done this workout a ton, but it is as fun as it is difficult.  If you and a partner can split up all of that work and get through even a few rounds of Cindy, then give yourself a high-five, because you deserve it.  However, do let it be know that if too many of you end up getting into the rounds of Cindy, then it won’t be special anymore.  If this workout stops being what it is, then other “girl” workouts will be added until it is made special once more.  So good luck!

If you win, you lose…and if you lose, you lose,




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