Wod #2 Week of May 26th

WOD #2


  • 5  Goblet Squats (use light DB or kettle bell weight)
  • 10 Push Ups
  • 20 Double Unders or 2x singles
  • 10 Push Ups
  • 5  Goblet Squats (use light DB or kettle bell weight)




  • 9 – Seated Dumbbell Press (Note DB weight)
  • 6 – Burpees
  • 3 – Dips

Note number of rounds and DB weight in comments.

WOD #1 – Week of May 26th – Happy Memorial Day

Workout #1 


400m run then complete the following 

15-10-5 (complete 15 lunges, then 15 push-ups, then 10 lunges, 10 push-ups, etc.) 

  • Walking lunges 
  • push-ups

CrossFit Benchmark Workout – Annie 

15 Min Time Cap 

  • Complete the following for time.  If you have not completed the workout in 15 minutes, note the total number of reps completed and stop after 15 minutes. 
  • (Complete 50 double unders, then 50 sit-ups, then 40 double unders, then 40 sit-ups, etc. etc. until 10) 

CrossFit Benchmark Workout – Annie 

50-40-30-20 and 10 rep rounds; for time

  • Double Unders or 2x single unders 
  • Sit-ups 

Video of Annie performed (by competitor Michelle Kinney·

Note time or total # or reps completed to comments section



Know your “why”

Almost daily and certainly several times per week, I find myself in conversations with co-workers, friends, family or people I meet at the market, in restaurants, etc. about fitness. Generally they ask me about my fitness activities, and if they’ve known me for years they want to know what “diet” or what workout program I’m using.  My well muscled physique and my “Smedium” tee shirts are an indicator that I must workout. After I give them way more information they every wanted to know about lifestyle changes and CrossFit, I tell them a little story about my “Why“. Why I even decided to make changes in my life, why my health became my number 1 priority in my life, why I get out of bed at 4:45am when I feel too tired to wake up early to prep meals, and workout.   Why I can easily course correct when I know I’ve had to many cheat meals for the week.  Knowing your “Why” fuels your how, your motivation and your achievements.

I read a great Forbes article about ‘Knowing your why’ and I will share a short snipet from that article to provide some added  perspective and motivation for the reader of this blog post.

“German philosopher Frederick Nietzsche once said, ‘He who has a why can endure any how.’ Knowing your why is an important first step in figuring out how to achieve the goals that excite you and create a life you enjoy living (versus merely surviving!). Indeed, only when you know your ‘why’ will you find the courage to take the risks needed to get ahead, stay motivated when the chips are down, and move your life onto an entirely new, more challenging, and more rewarding trajectory.”

Workouts for the Week of May 12

Tuesday WOD Weekly Workout #1

 Warm –up

2 Rounds for quality

    •  15 – Air Squats
    • 10 Chair Dips


    • Samson Stretch 1 min each leg
    • Pigeon Stretch 1 min each leg

AMRAP – 10 (As many rounds as possible in 10 minutes)


Thursday or Friday Weekly WOD Workout #2


2 Rounds for Quality

    • 200m Run or .125mile
    • 10 – Hollow Body Rockers
    • 10 – Burpees


    • Samson Stretch 1 min each leg
    • Pigeon Stretch 1 min each leg

AMRAP – 10 (As many rounds as possible in 10 minutes)


    • 15 Double Unders
    • 10 Seated Dumbbell Press

Workouts for Week of May 5th

Wod #1

Tuesday May 6th


Warm up

  • 400m Run/Jog
  • 15 Air Squats
  • 15 Push Ups
  • 10 Air Squats
  • 10 Push Ups
  • 5 Air Squats
  • 5 Push Ups


  •    Samson Stretch 1 min each leg
  •    Lacrosse Ball Psoas for 1 men each side

Workout #1

AMRAP-10  Note # of rounds and dumbbell weight to comments


Workout #2

Warm Up


  • 25 – Double Unders or 50 Singles
  • 10 – Seated Dumbbell Press (light weight)
  • 15 Double Under or 30 Singles
  • 10 – Seated Dumbbell Press (light weight)
  • 10 Double Unders or 20 Singles
  • 10 Seated Dumbbell Press (light Weight)


  • Samson Stretch 1 min each leg
  • Lacrosse Ball Psoas for 1 men each side


AMRAP-10  (Note # of rounds and kettlebell or dumbbell weight to comments)

  • 10 – Kettlebell or Dumbbell Swing (25# Women (or scale lighter) / 35# Men (or scale lighter)
  • 10 – Air Squats
  • 10 – Walking Lunges (see video for movement standards)
  • https://www.youtube.com/watch?v=4qoYbW34tFU