WOD 8/28/14

15 min to work on Snatch


800m Run
50 KB Swings (53/35)
25 Push Press (95/65)
600m Run
50 Ab Mat
25 Push Press (95/65)
400m Run





WOD 8/26/14

Deadlift 4×2 @ 80%


Accumulate 30 Strict Pullups
* 20 Double Unders every minute until completion


8 min AMRAP
15 Burpees
10 Hang Power Cleans (95/65)



WOD 8/25/14

Front Squat 5 @ 70%, 5 @ 75%, 3×5 @ 85%


2 Rounds with 1 min REST between rounds:
Box Jump (20/12)
*2 min cap per round*



Week of 8/25 – 8/30


Week three of the Sword Squat Cycle is complete! Four more to go! We’re in to the bread and butter of the cycle now, starting to move up percentages while decreasing volume. We have some days this week that will be challenging. I only ask that you come in ready to work and everything will fall into place from there.

Couple of announcements:

1) There will be no class Monday (9/1) which is Labor Day. Class will run as normal Monday through Friday this week.

2) The new schedule begins next week! Starting Tuesday (9/2), we’ll be adding at 5pm class every week day and a 6:30am class Monday, Wednesday, and Friday.

3) The Battle at the Ballpark competition will be held September 13th and if you’re looking to come out to watch, let me know! It would be great to have a group of CrossFitters come out and support the team and see how a CrossFit competition is run. Let me know if you have any questions.

4) If you want to do the Tough Mudder, be sure to sign up pronto! Prices are only going up.

I would also like to encourage everybody to check out the CrossFit website periodically. Not only does CrossFit provide a WOD every day of the week, but they also post links to helpful videos on mobility and form. Much of the information there is extremely useful and relevant. The website is crossfit.com. Check it out! They’ll also post workout videos of top athletes making inhuman workouts look like child’s play. Who doesn’t love watching that?

Can’t wait to see everybody this week! Feel free to email me with any questions.


WOD 8/22/14

Back Squat 3 @ 60%, 3 @ 65%, 6×3 @ 70%


9-9-9 Strict C2B Pullup


15 min EMOM
a) 30 Double Unders
b) 10 T2B
c) 15 KB Swings



WOD 8/21/14

Push Press Biathlon

800m Run
21 Push Press (95/65)
800m Run
18 Push Press (95/65)
800m Run
15 Push Press (95/65)

* 200m penalty run if the bar is dropped *



WOD 8/20/14

Front Squat 6 @ 70%, 6 @ 75%, 6×3 @ 80%


3 Rounds:

3 min AMRAP
4 Power Cleans (135/95)
8 Burpee over the bar
* 2 min rest *