WOD Saturday, 22 September 2012 00:00

Thruster 3-3-3-3-3-3-3

Work up to your three rep max weight.


WOD Friday, 21 September 2012 00:00


For time:
20 Muscle-ups

25 Lowers from an inverted hang on the rings, slowly, with straight body and arms

30 Ring handstand push-ups

35 Ring rows

40 Ring push-ups


20 rings to chest with false grip

25 abmat situps

15 HSPU w/ knees on a box

20 ring rows

20 pushups

Here's a great demo on this WOD from Dusty Hyland of Dogtown Crossfit:


WOD Thursday, 20 September 2012 00:00

Front Squat 3-3-3-3-3

Work up to a three-rep max for the front squat. Remember, mechanics trumps intensity every time!!

Bonus: Complete 50 double unders or 500 single unders immediately after finishing the last set.

For help on improving our front rack position for this movement, check out this info from the MobilityWOD mastermind, Kelly Starrett:






WOD Wednesday, 19 September 2012 12:32

15-12-9-6-3 reps for time of:

Power Clean (Men 135#, Women 95#)

Bar-Facing Burpee

Scale reps and/or weight as needed.

WOD Tuesday, 18 September 2012 06:30

Weighted Pullups 3-3-3-3-3

Time to get acquainted with one of our best friends, the almighty pullup! If you can do pullups already, it's time to put some weight on! If you can't do them yet, you will do the same rep scheme with band assists.

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Mobility WOD

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