24 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

10 Ring Rows
1 Strict Pull Up
3 second L-Sit

At the end of the round, the Ring Rows stay the same, but add 1 more Strict Pull Up and 3 seconds for the L-Sit

WOD: EMOTM for 4 minutes:

5 Box Jumps (24/20)
5 Front Squats (95/65)
10 Double Unders

Rest 90 seconds

EMOTM for 3 minutes:

6 Box Jumps (24/20)
6 Front Squats (95/65)
20 Double Unders

Rest 90 seconds

EMOTM for 2 minutes:

7 Box Jumps (24/20)
7 Front Squats (95/65)
30 Double Unders

Rest 90 seconds

EMOTM for 1 minute:

8 Box Jumps (24/20)
8 Front Squats (95/65)
40 Double Unders


Coming to an end…

The sun is starting to rise a little later and set a little earlier.  We know that terribly cold things are going to be happening soon!  If you and your loved ones have not yet been to the beach, there is still time!  Gather up what you can and just go!  Go!!! Before it’s too late!




CrFit Oncm, Silvio Simani liked this post
23 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy triple of Hang Power Snatch

WOD: For time:

100 Double Unders
50 Wall Balls (20/14)
40 Kettlebell High Pulls (20/14) (20 each side)
30 Burpees
20 Hang Power Snatch (145/90)
10 Reverse Wall Climbs


Happy Monday everyone…

Let’s have a look at the week:

Monday:  Almost my birthday (this stuff)
Tuesday:  Almost’er my birthday (more EMOTM sprints)
Wednesday:  Congratulations to you!  It’s my birthday! (mini Diane)
Thursday:  It’s my real birthday!!! (I get some workout redemption)
Friday:  Saddest day of the year :( (running / shoulders)

It’s mostly a good week,



CrFit Oncm liked this post
22 Aug
by: Published in Uncategorized

Team WOD: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and/or rest when in the Front Rack position


A favorite…

This WOD is fantastic.  Sundays are fantastic.  Ergo, WOD’s are Sundays.  I am pretty sure I am unto something, but it needs just a bit more work.

Enjoy my almost birthday,




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