WOD 10/30/14

Every 45 seconds for 10 rounds complete 1 Clean (Squat or Power)


10 Rounds:
8 KB Swings (53/35)
8 Box Jumps (24/20)
8 Ab Mat Situps
150m Run


WOD 10/28/14

Every 45 seconds for 10 rounds complete 1 Snatch (squat or power)


For Time:
400m Run
50 Double Unders
25 Pullups
40 Double Unders
20 Pullups
30 Double Unders
15 Pullups
400m Run



Week of 10/27 – 10/31


Halloween this Friday! Where did the year go? If you went to any Halloween parties this weekend, I hope you had a great time. And if you’re holding off until Friday, good thing we have CrossFit this week to work off all that alcohol and candy 🙂

A few of you know I volunteer down at CrossFit RE, working with high school students. The box is great, lots of space, platforms, and nice equipment. But one thing I love about the place is that right upon entry, there’s a large wooden sign that has the rules of the gym. And well shoot, I thought we should have some too. But instead of rules, we’ll call them values. Sounds better. Less preachy.

Jab CrossFit Values:
1) Wait to put back your equipment until every athlete in the gym has finished the WOD
2) If you finished before other athletes, cheer them on!
3) Please oh please don’t drop empty barbells to the ground. They really are quite expensive
4) When carrying barbells, please carry them up and down, toe to head. It’s safer that way
5) Better late than never! I’d much rather have you come to half a class than no class at all
6) Tell the coach when you’re injured, sick, hurt, or otherwise incapacitated 🙂
7) Never finish a WOD feeling like you have more to give
8) Curse, grunt, and yell. Anything that gets you through
9) Shave your callouses
10) When in doubt . . . squat, and squat deeply
11) Have fun!

I think that’s about it! Looking forward to seeing everybody this week. As always, feel free to email me with any questions.


WOD 10/24/14

Front Squat 4 @ 75%, 4 @ 80%, 4×3 @ 85%


For Time:
Power Clean (135/95)


Push Jerk (135/95)
Air Squat



WOD 10/21/14

Strict Press 5×4 @ 75%


Accumulate 75 seconds of an L-Sit


For Time:
800m Run
5 Rounds:
10 Pullups
6 Overhead Squats (65/45)
800m Run