23 Mar
by: Published in Uncategorized

WOD 1: 2 rounds for time of:

20 Cal Row
20 Hanging Knee Raises
20 Wall Balls (20/14)
20 Hang Power Clean (135/95)
20 Pull Ups

14 minute cap

WOD 2:  2 rounds for time of:

25 Cal Row
20 Toes to Bar
15 2-for-1 Wall Balls (20/14)
10 Hang Power Clean (185/115)
4 Muscle Ups

14 min cap



I am sure you guys were worried sick about what workout would come up on the Monday after 14.4!  Rest your fears since today is something similar, but still different enough.  For those of you who have had their share of AMRAPs already on Mondays, these two rounds for time should be a great change of pace.  Please note that the rep scheme is ideal for not getting too caught up at any one exercise, so move through this efficiently and quickly!

Almost spring,



Darien Bosques, Joel Valles liked this post
22 Mar
by: Published in Uncategorized

Team WOD: For total time:

100 Calorie Row

Rest 2 minutes

100 Shoulder to Overhead (95/65)

Rest 2 minutes

100 Kettlebell Swings (24/16) or (32/24)

Rest 2 minutes

100 Burpees


You and a super-duper-best-friend…

Split the reasonably large workouts however you would like, but each effort should be performed at such supersonic speed that by the time you are finished, you learned a new language.  If you don’t see how those two are connected, then you aren’t going fast enough.




Nata Lia liked this post
21 Mar
by: Published in Uncategorized

Team WOD:  BAF2CF Massacre:  25 min AMRAP of:

10 Russian Kettlebell Swings (24/16)
10 Burpees
10 Goblet Squats (24/16)
10 Toes to Bar (or Hanging Knee Raise)
10 No Squat Wall Balls (20/14)
10 Pull Ups (or Ring Rows)
10 Push Ups

Partners do alternating exercises


Last December…

When you last brought a friend, the two of you were able to take it easy and slowly enjoy your time at CrossFit.  Your friend got introduced to some of the basic movements and concepts of CrossFit, but since that was way too convenient and easy, we have decided to pick it up just a little bit.  You and your friend get to enjoy this workout, but if it’s still not enough, the following are a few good ways to enhance the workout:

Punch in the face and/or crotch if you break up any of the sets of 10 reps
Throw broken glass at each other
Eat a pizza while your partner does all of the work
Do everything at your 1RM loads
Wear a blindfold
Every other exercise has to be done at Box 1/2
Eat a pizza while you are doing all of the work
Make the workout an AMRAP Saturday instead

Or you know, just go hard,



Nick DePaula liked this post
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