22 Jan
by: Published in WODs

Strength:  25 mins to find:

20RM Back Squat
20RM Shoulder Press

WOD: For time: 3rd On Ramp workout:

21-15-9 reps of:

Wall Balls (20/14)
Kettlebell Swings (24/16)

9 min cap


Join me…

The ultimate paleo challenge for max total globe domination 2014” facebook page is up and running.  Use this to share your favorite damn-near cheating paleo recipes and other tips and tricks.  If it takes a village to raise a child, then imagine what a facebook group can d0!!!  Also, if you have any questions, feel free to post them up and they will be answered in 365 days or less!

Now that’s service,




22 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

This Friday at 7pm at 209 Columbus Ave on of the WODs will be….

“The Open Test”
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups


Even more equipment than last week AJ;-)

-Bern K. Prince

-“The bond that links your true family is not one of blood, but of respect and joy in each other’s life.” (Richard Bach)








BibEk Kunwar, Eric Costa liked this post
21 Jan
by: Published in Uncategorized

GS: 10 minEMOTM:

2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
30 Double Unders

WOD: For total time:

3 rounds for time of:

15 Deadlifts (155/105)
10 Push Ups
5 Pull Ups

Rest 1 minute

For time: 15 Thrusters (135/85)

Rest 1 minute

3 rounds for time of:

10 Power Clean (95/65)
10 Burpees

15 mins total cap


24 hours down…

Join us here to ask questions, recipes, and stories.

Several more to go,




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