Thursday, January 30, 2014

2014-01-30 DECK OF CARDS

Meet UPSTAIRS at 1610
PVC stretch

Then at the 4th floor roundabout, do:
One section of bear crawl 
One section of toe touches
One section of crab walks
One section of baby elephants

WOD: Deck of Cards:
Spades: Squats
Hearts: Hand release pushups
Diamonds: KBS
Clubs: Bicycles crunches
Jokers: Run one flight of stairs, up and down 

Wednesday, January 29, 2014

2014-01-29 Jeff Wants Core

Wednesday, January 29th 2014

Meet downstairs and run a 400 warm-up followed by

20 meter bear crawl
20 meter toe touch
20 meter crab walk


3 Rounds

15 Knees to Elbow
6 Man Makers
2 sets of stairs (west end)

You decide what you need for a buyout.  I (Kevin) will be tied up in interviews today, can't make the workout.  Enjoy. 

Monday, January 27, 2014

2014-01-28 Cleans and Boxes

Tuesday, January 28th, 2014

For the warmup;

100 Double Unders or 200 Singles
Row 500
PVC Stretch

Spend 10 minutes figuring out what your power clean 1rep max is

WOD: (Borrowed in part from CrossfitPFB)

8 cleans @ 70% of 1 rep max
25 Box Jumps
8 Cleans
Down the east stairs, up the west stairs
8 cleans
25 box jumps
8 cleans
Repeat the stairs

Sunday, January 26, 2014

2014-01-27 Hello Helen

Monday, January 27th, 2014

Take your kettlebell downstairs for the workout

Warmup with a 400 meter run, followed by;
20m walking toe touches
20m high-knees
20m butt kickers
20m bear crawl


3 Rounds of:

400 Meter Run
21 kettlebell swings 53/35
12 Pull-ups


T2B Tabata
If you can't do toes to bar, knees raises to the chest

                                              Russia's new #1 export: Klokov lifting heavy stuff.  

Thursday, January 23, 2014


 Meet UPSTAIRS at 1610

PVC warm-up
200 Single unders

Two rounds of:
1 minute squats
Rest 60 seconds
1 minute burpees
Rest 60 seconds
1 minute towing
Rest 60 seconds
1 minute of dumbell snatches (alternate hands)
Rest 60 seconds
1 minute of situps
Rest 60 seconds

Wednesday, January 22, 2014

WOD 2014-01-22 Bench press work


Meet UPSTAIRS at 1610

PVC warm-up
10 Air Squats
10 Sit ups
10 Superman
Row 250 Meters

Then WOD:
Bench Press 5-3-3-2-2-2-1-1-1 reps

And no amount of working out will fix sleep deprivation.  Check out this new blog entry from Dan's Plan:

Sleep, Light, Performance.

Tuesday, January 21, 2014


Meet downstairs at 1610

PVC warmup
Run 800 Meters

AMRAP 15 Minutes of:

12 Goblet Squats
 9 Burpees
6 Pull-ups

Thursday, January 16, 2014


Thursday, January 16th, 2014

Good Afternoon Heroes!  It's A Great Day For A Hero WOD


Meet Downstairs with the appropriate weight plate for your workout

Run 400, followed by PVC Warmup

WOD  "Blake"

4 Rounds of:

100 feet walking lunges with plate overhead 45/30
30 Box/Tire jumps
20 Wall Ball Shots
10 Handstand Pushups

If you need to scale the weight, bring a smaller plate down with you
Handstand pushup scaling will be covered before the workout

Let's keep the good turnout going!

Wednesday, January 15, 2014


Great effort by everyone yesterday. Meet upstairs at 1610.

PVC Shoulder warm-up
Row 500 Meters

WOD: 5 Rounds of:
Run down the west stairs. Run back up. 20 Wall ball shots at the top landing. (For a total of 100 wall ball shots)

Tuesday, January 14, 2014


Tuesday, January 14th, 2013

Happy Tuesday! 


10 laps around the 4th floor "pit", followed by:

10 yard Bear Crawl
10 yard High Knees
10 yard Baby Elephants

Strength Work

Squat Clean 95/65


5 Rounds for time

10 SDHP 75/55
15 KBS    53/35
20 Hand Release Push Up
30 Sit ups

Monday, January 13, 2014

2014-01-13 Jackie with a Twist


Warm up with 50 double-under or 100 singles,
followed by 20 burpees


"JACKIE" (with a slight twist)

1000 meter row
50 thrusters 45/30
30 pull ups

(The twist is that you must run downstairs to complete the pull-ups, then back up the stairs to be complete)

CrossFit Games competitor Kevin Ogar suffered a very serious injury this weekend at the OC Throwdown:

Rx Review Article

Good time to think lots of good thoughts for his recovery.  

Kevin Ogar

Thursday, January 9, 2014

2014-01-09 WOD for Damon Coates

Today's WOD is dedicated to Sergeant Damon Coates, who 11 years ago this evening, was severely injured in the line of duty.


PVC Warmup

10 Rounds for time:

Run down the stairs at the west side of the building
10 pushups at the bottom of the stairs
Run to the pullup bars
5 pullups
Run back up the west stairs
10 KBS
10 Squats

Wednesday, January 8, 2014

2014-01-08 If One WOD is Good, 4 Must Be Better

Meet upstairs at 1610.


Row 250m using your arms only
Row 250m using your legs only
2:00 at the bottom of the squat
2:00 of plank

4 WODs, each for time--any order and you determine your rest time:

Row 1000m

Push Press 50 reps 75/55

Ab Mat Sit Ups 150 reps

Dumbbell Snatches from the Ground--Switch Hands on Each Rep 50 Reps 60/40

Tuesday, January 7, 2014

2014-01-07 Burpee Deadlifts and Squats

Meet upstairs at 1610 hours.


PVC warmup
200 single unders

Pendlay Row:

10, 10, 5, 5, 5

AMRAP 10 minutes (Increasing Reps)

Burpee Deadlifts  1, 2, 3, 4, 5...
Squats 5, 10, 15, 20, 25...

Monday, January 6, 2014

2014-01-06 A Little Chipper with some stairs

Meet upstairs at 1610


PVC Warmup

three rounds not for time of--
Spiderman 10 m
Crabwalk 10 m
20 jumping jacks

For time:

100 pushups
5 rounds of:
run downstairs
12 pullups
run upstairs
24 KBS
100 pushups