24 Jul
by: Published in Uncategorized

Team WOD: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders



We just did a similar version of this, but last Thursday included a lot more rowing.  This time around, you and a partner split a larger number of reps and this is to be enjoyed anyhow.  Feel free to scale as necessary and watch some more of the CrossFit Games today!





23 Jul
by: Published in Uncategorized

Pre WOD: 15 min AMRAP of:

3 Shoulder Press + 3 Push Press + 3 Thrusters

Go up in weight as needed, but all 9 reps have to be done unbroken

20 second Ring Support Hold
20 second High Plank Hold
20 second Handstand Hold

WOD: Petranek Baseline: For time:

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

11 minute time limit

Men, Women

3:45, 4:40 = Elite
4:30, 5:35 = Pro
5:15, 6:30 = Expert
6:15, 7:30 = Collegiate
7:15, 8:30 = Intermediate
8:15, 9:30 = Novice
9:15, 10:30 = Beginner


Let’s take a look at this easy WOD…

You first go through a 500M Row all-out sprint.  Once your legs are completely wiped out, you have forty Air squats to get through before your legs can get any rest.  The Sit Ups afterwards will be easy if you do them fast.  If you absolutely sprint through them, then you have a different story.  From there, you need to absolutely blast through 20 Push Ups and 10 Pull Ups as there is no reason to do those at any other pace other then hell-bent.

Sounds like a walk in the park,



Bill Sheehan liked this post
22 Jul
by: Published in Uncategorized

WOD: EMOTM for 32 minutes:

Minute 1: 4 Pull Ups + 3 Toes to Bar
Minute 2: 4 Front Squats (95/65) + 3 Overhead Squats (95/65)
Minute 3: 4 Toes to Bar + 3 Pull Ups
Minute 4: 4 Burpees + 3 Back Squat (95/65)


Rant o’clock…

If I were to load a barbell with 55 pounds and ask any of you to pick it up…what would your back look like?  There is a good chance that all of you would set your back and move the barbell safely.  If I were to put a 24 KG (53 lbs) kettlebell on the ground and ask you to pick it up…would your back look any different?  There are a lot of you who wouldn’t set your back before making the lift.  That drives me completely insane!  Please be mindful that when you are managing any external loads, your back needs to be primed for exertion.  I want you to have the same respect for the kettlebell as you have for the barbell and everything else for that matter (couches and such).  I want you to consider any lifting you do to be important enough to set your back and save it.  Not everything is as lift-able as a barbell, but it all should be moved the same way.

Sorry for the dad voice,




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