Jan. 26th WOD



  • KB Swings or DB Swings
  • Pull-Ups/Body Rows

2x – 15-10-5

  • Double Unders



 15 Min Time Cap

 100 Double-unders

Then, Five rounds of:

10 – Dumbbell deadlift, 10 reps

10 – Dumbbell front squat, 10 reps
 (use the same weight as DL)

10 Handstand push-ups
 or seated strict press Then,

100 Double-unders

WOD for Jan 19th

Our friends at CF mainsite posted a new workout this week, her name is Marguerita

Warm Up:  Classic CrossFit Warm-Up

CrossFit Warm-up 2-3 rds 10-15 reps

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Back Extension
  5. Pull-up
  6. Dip

Today’s WOD:


50 reps for time of:

scale notes: do hand stands at wall or sub DB press for hand-stand if you are still developing HS

WOD of Jan. 12th

Feeling very patriotic this weekend.

So, I programmed a HERO WOD.  Since my group is still mostly beginners, we set a 10 min mercy killing!

Jan. 12th WOD

Jan 12th 2014


Warm Up


  • Air Squats
  • Pull-Ups/Body Rows

Lifting Movement

  • Front Squats From the Floor
  • 3 ( 4-4)


Ten rounds for time

  • 95 pound Thruster, 10 reps
  • 10 Ring push-ups