WOD 8.25.16


burpeefrc2Every 90 seconds x 5

Power Clean Clusters 1.1.1

*rest 10 seconds between reps-Do NOT drop the bar from the top

*build to a tough set

1 Power Clean – 85% of heaviest lift from above

3 DB Thrusters – HEAVY

5 Burpees AFAHP

By | August 25th, 2016|Categories: Uncategorized|0 Comments

WOD 8.24.16


Photo Cred: Di

3 sets:

1 min Pull Ups (L2 Rack Assisted)

1 min rest

1 min HSPU (L2 Wall Walks)

1 min rest
Every 3 Minutes x 4:

40 Walking Lunges with 1 KB/DB

*Alternate hands when needed
3 Rounds (not for time):

25 GHD Sit Ups

30 second OH BB Hold 95/65

By | August 24th, 2016|Categories: Uncategorized|0 Comments

WOD 8.23.16


photo cred: Crossfit website

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.


4 sets:

3 Front Squats @ 22X1 tempo-solid 2 second hold in rock bottom

*start MOD and slight build each set

Rest 1 minute between sets
10 Rounds:
1 Rope Climb*

29 Back Squats (95/65)

10 Meter Barbell Farmer Carry (135/95)

*Begin Rope Climbs seated on the floor.

By | August 23rd, 2016|Categories: Uncategorized|0 Comments

WOD 8.22.16



2 Pause Snatch Grip DL @ 20X1 tempo

*pause for 2 seconds at mid shin, then 2 seconds above knee before coming to full extension

*Moderate build each set

Snatch High Pull Clusters 1.1.1- Hip-Toes-Shrug-High Pull- release

*@ 100% of 1RM Snatch for all sets
Open WOD 11.1 & 14.1


30 Double Unders

15 Power Snatches 75/55

By | August 22nd, 2016|Categories: Uncategorized|0 Comments

WOD 8.21.16


Double Jackie-Masters Qualifier 2015
2 Rounds for time:
1000m Row
50 Thrusters 65/45
30 C2B Pull Ups

By | August 21st, 2016|Categories: Uncategorized|0 Comments