Monthly Archives: October 2013

WOD 011113

Warm up


10 hanging leg raises

10 squats

10 ring rows

10 burpees

WOD 011113

Start – 15m Handstand Walk or 2x Inchworm

1600m Run

50 Overhead Lunges 25/15

40 Push ups

30 Pull ups

800m Run

40 Overhead Lunges 25/15

30 Push ups

20 Pull ups

400m Run

30 Overhead Lunges 25/15

20 Push ups

10 Pull ups

Finish – 1 legless rope climb (3x rope climb)


WOD 311013

Warm Up

Athletes Choice


Halloween – Partner WOD

10 Rounds for Time (5 each)

5 Handstand Push Ups

7 Deadlift 120/90

9 Burpee box jumps

12 toes to bar

1 Loop 20/10

Person A will perform the exercises listed above, Person B will run the loop once with a dumbbell/kettlebell overhead (waiters carry). When Person A has completed their round then the pair can change exercises.


WOD 281013

Warm Up (watch video)

with an empty bar

10 One arm squats (right and left)

10 one arm lunges (right and left)

10 One arm squats barbell at shoulder height (right and left)

10 One arm overhead lunges

WOD 281113

A: 3RM Barbell Complex (20 minutes)

1 Hang Power Clean

2 Hang Squat Clean

1 Shoulder to Overhead

You may rest between complexes but only enough to time to reset and reposition on the bar. You cannot rest between reps of the complex as this will be a no rep and the whole set will not be counted.

B: EMOM for 10 minutes

7 Hang Power Clean 45/30

7 Push Press 45/30


WOD 251013

Warm Up

15 minutes to work on a weakness, here’s a few suggestions

  • Double Unders
  • Handstands
  • Oly Lifts
  • Mobility
  • Running

Partner WOD

31 Minute AMRAP

8 Thrusters 70/48

6 Rope Climbs

11 Box Jumps 30/24

Partner 1 will perform the work listed above. Partner 2 will run 400m with a weight (20/10). Once Partner 2 returns from the run, Partner 1 will grab the weight and begin their 400m run, while Partner 2 continues work wherever 1 left off.

This WOD was created specifically to honor the 30 men and one dog that gave their lives on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.”


WOD 211013

Warm Up


150m Run (loop)

10 Ring Rows

10 Squats

10 Push ups

10 Kettlebell Swings (Russian)


A: Deadlift 1-1-1-1-1 (30 mins)

B: EMOM for 10 minutes

5 Deadlift 100/80/60 (men) 80/60/40 (women)

10 Burpees

The weights recommended are the options for the met-con. Choose a weight that will allow you to do the deadlifts and the burpees within the minute.


WOD 171013

Warm Up

500m Row, then


10 Box Jumps 24/20

10 Ring Rows

10 Burpees

10 Inchworms



A: 1RM Barbell Complex of (30 minutes)

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch

1 Hang Squat Snatch

B: For time (10 minute Cap)

21 – 15 – 9

Snatch 43/30

Double Unders x 3 (63 – 45 – 27)