WOD 4.17.14



A. High Hang Power Clean every 30 seconds x 10

*technique oriented/moderate


B.  2 TnG Power Cleans + 1 Split Jerk EMOM 12

*increase weight every 3 rounds

*Moderate loading


C.  400m Run @ 50%

Rest 2 minutes

400m Run for time


D.  4 x 15 GHD Sit Ups

Reminder:  Endurance Class tonight at 4:30!

CFKids WOD 4.16.14

Warm-Up ~ 3 Rounds:

  • 10 Jumping Jacks
  • Bear Crawl > 3 Monkey Hangs
  • 5m 1-legged hops (ea. side)
  • Perimeter Run

Discussion:  Body Control (Squats, Push-Ups)

Skill:  Rope Climbs


W.O.D. ~ 3 Rounds:

  • 1 Rope Climb
  • 15 Push-Ups
  • 25 Squats

Game ~ CrossFit Switch!

CFKids class will be at 10:00 a.m. tomorrow, Good Friday.  :)
There will be no kids’ class next week due to April vacation.

No Sugar Challenge – Starts April 21!


Start Monday, April 21 – yes the day after Easter.    Perfect day to rid the house of all those chocolate bunnies!

Eliminate all foods and beverages with sugar and/or artificial sweeteners for 21 days.    You can do anything for 21 days!

What to Eat:

  • Plenty of meat, chicken, turkey, beef, pork, lamb, etc.
  • Plenty of seafood
  • Plenty of vegetables  – all except corn.
  • Plenty of fats – avocados, coconut products – coconut oil, coconut butter, coconut flakes, coconut milk, grass fed butter, ghee, olives, olive oil,
  • Nuts and seeds – except peanuts

Foods to avoid:

Bakery products, cereals, grains, legumes, dairy products, all fruit except lemons, limes, one banana or green apple per day, fruit juice and other sweetened beverages, sodas – diet and regular, gum, alcohol, all foods containing sugar, sucrose, fructose, high fructose corn syrup, cane sugar, honey, maple syrup, agave, all artificial sweeteners.

What you will Gain:

  • Rebalanced sugar levels
  • Decreased cravings.   The longer you go without sugar, the less food cravings you will have.
  • Increased energy
  • Improved sleep quality
  • Decreased mood swings
  • Overall improved well being

Email if you have any questions.    Names will be posted on the white board.   Add your name to the list!

WOD 4.16.14



A.  EMOM 8

Odd:  4 Front Squats High Load

Even: 3-5 DH Pull Ups (*wtd) Supinated grip


B.  28-21-15  (L2  21-15-9)

DB Push Press (tough)

Ring Rows


C.  Monster Walks (50 Ft Right and 50 ft Left)

Endurance Running

Endurance Running WOD 4.15.14

6 / 200 Meter runs (Between rain drops)

Rest 1-1 (your rest is the amount of time it takes to run)

Maintain Reps within 1-2 seconds.

Very Good job especially on your last run!