WOD Monday, 01 October 2012 00:00

Strength WOD: 3X5 Back Squat. We are looking for the heaviest weight you can use for five reps.

Rest 5-10 minutes and MOBILIZE!

For time:

15 foot rope climb, 5 ascents

145 pound clean and jerk, 5 reps

15 foot rope climb, 4 ascents

165 pound clean and jerk, 4 reps

15 foot rope climb, 3 ascents

185 pound clean and jerk, 3 reps

15 foot rope climb, 2 ascents

205 pound clean and jerk, 2 reps

15 foot rope climb, 1 ascent

225 pound clean and jerk, 1 rep

Women’s RX weight: 115/125/135/145/155

Advanced Men’s Weight: 145/155/165/175/185

Advanced Women’s Weight: 85/95/105/115/125


Novice Men’s Weight: 95/105/115/125/135

Novice Women’s Weight: 55/65/75/85/95


Rookie Weight: 35/40/45/50/55


If you are unable to do rope climbs, pull-ups will be substituted.

WOD Friday, 28 September 2012 09:03

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

WOD Thursday, 27 September 2012 00:00

Four rounds for time:

Row 500 meters

95 pound thruster, 15 reps (65# women)

15 pullups


WOD Wednesday, 26 September 2012 00:00

Tabata “Bottom to Bottom” Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate-no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

If you haven’t done them before, Tabata is a time interval where you will do eight rounds as follows: 20 seconds of work, 10 seconds of rest. Your score for the squats will be the lowest number of reps performed in any one of the eight intervals.

WOD Demo from Paradiso Crossfit (courtesy of Again Faster Equipment):


WOD Tuesday, 25 September 2012 00:00

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

WOD Demo courtesy of Patriot Crossfit:


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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