04 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

10 Thrusters (95/65)
10 Pull Ups
10 Power Clean (95/65)
10 Burpees
10 Hanging Leg Raises

Team WOD 2: 10 alternating rounds for time of:

6 Thrusters (135/95)
7 Chest to Bar Pull Ups
8 Power Clean (135/95)
9 Over the Bar Burpees
10 Toes to Bar


Big things…

I have some big announcements to make.  I could make them right now.  You could be reading them instead of the current sentence.  You could be gaining the knowledge I have to impart that may potentially alter some of your future decisions.  But since I have dragged this on long enough and because of that you may as well wait one more day for it.




03 Jan
by: Published in Uncategorized

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

Grace or Isabel
Rowing Helen
Rounds of Cindy







Hugo Neves, Catalina I. Lopez liked this post
02 Jan
by: Published in Uncategorized

GTG:  10 minutes to work on a weakness:

Odd:  10-12 reps of:  Toes to Bar (no kip) or Bounding Box Jumps

Even:  7-8 reps of:  Handstand Push Ups or Push Ups

WOD 1:  EMOTM for 20 minutes:

Odd: 5 Power Clean and Push Press (all at the same load)
Even:  8 Burpees

WOD 2:  EMOTM for 20 minutes:

Odd: 3 Power Clean and Jerk (increasing weights every two rounds)
Even:  10 Burpees


Let me explain…

GTG = Greasing the groove.  This is your opportunity to work on the things that need to be practiced.  Whether you are practicing them for some incredibly important / worldwide competition taking place in roughly 9 weeks from yesterday or just to get a little better at this whole CrossFit thing, this is your chance to improve.  EMOTM = Every minute on the minute.  This is a FANTASTIC way to expose yourself to some great technique work with plenty of intensity without having to worry about the remainder of the workout.  Today is the perfect opportunity to improve as an athlete.

Use it wisely-ish,



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