Wednesday, August 28, 2013

News Flash



Tuesday, August 27, 2013

19 Hotshots WOD

Saturday August 31
Please Donate:

6 Rounds for Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
400 m Run

In Memory Of
  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

Sunday, August 25, 2013


Friday August 30th

The Habit for Humanity Wreaking Crew!

On Saturday we will be doing a Fundraiser for the 19 firefighters that died this year during a wildfire. 100% will go to support the families. This is a great cause and I would love everyone to participate. We will be doing a WOD for them on Saturday and even if you cant make it to class Saturday, show your support of the community and please donate to this address:

If your thinking of not donating WATCH this video courtesy of

A. Row 500 meters for time

B. Skill Work:
8 mins
Odd mins: 10 Front rack lunges
Even mins: Burpee box jump overs

Sit ups
One arm KB swings

Pressed Ham

Thursday August 29th

If you feel like you CAN'T do a workout please watch this video:

A. OH Squat Work 10 mins
then: Complete as many reps as possible of 65% your 1 RM

B. Pressed Ham
16 min AMRAP
7 SDHP 95/65
7 Push Press 95/65
7 Box Jump 24/20
7 box or ring dips


Wednesday August 28th
DO what the photo says and embrace the suck and do this WOD. You will get through it.

A. Karen
150 wall-balls for time
*ball must go OVER the line and FULL squat every excuses or there will be consequences

B. 3 times 1 min of Max Double Unders right after the WOD

C. Light snatch technique: 3 squat snatches OTM for 10 mins

D. 100 abmat sit ups

Lateral Damage

Tuesday August 27th
Warm-up DODGEBALL!!!

A.Skill work
 Even mins: 8 Ring pullups
Odd mins: Russian Twists

B. Metcon
Med ball slams
Deadlift 135/95
Lateral jumps over barbell


Monday August 26th
Photo courtesy of  Julie Foucher demo of 13.4

Trying something new this week. Were posting all of the WODs so you can see what your in for and plan ahead. Come to the days that you "dread" it will make you better! Let us know what you think of having all the workouts posted.

Ascending ladder
Clean and jerks 135/95
Toes to bar  

B. Clean Complex: High hang squat clean+hang squat clean 

C. Push Press 3 sets of 5 reps


Friday, August 23, 2013

Fire Breather

Fire Breather

12min to find 1RM squat snatch

OTM for 10min 2 squat snatches 75% 
AMRAP 12min
2-4-6-8-10... Ect.
SDLHP 75/55
Box Jumps 20"/18"

Thursday, August 22, 2013

Flight Club

Friday, 23rd
 Fight Club

12min to find 1RM clean and jerk
technique OTM 10min
2 clean and jerks 75%
back squats no rack 115/85
50 DU/100 singles
Shoulder to over head 115/85
50 DU/100 singles

Reminder there will only be a 6a and a 6p class tomorrow

Wednesday, August 21, 2013

Grind It Out

Thursday, 22
Grind It Out

bench mark
20 rep max bench press

for time
500m row
15 dead lifts 185/135
100 DU/100 singles
15 snatches 95/65
400m run
15 clean and jerk 95/65

Tuesday, August 20, 2013

The Crusher

Wednesday, 21st
The Crusher
3, 2 minute rounds of max double unders, with 2 minute rest between rounds

10 front squats 135/95
15 ring push ups
20 burpees

Just a heads up now there will be no 9:30a or 12:00p class this Friday the 24th there will only be 6a, 6p class. Some of us from the box are going to be building a house with Habitat for Humanity. 

Monday, August 19, 2013

13.5 AKA Nasty Fran

Tuesday,  20th
Nasty Fran

Complete as may rounds as possible in 4 minutes of: 100/65 pound thursters, 15 reps and 15 chest to bar pull ups. 

if 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes, if 180 reps (6 rounds) are completed, time extends to 12 minutes Etc.

Sunday, August 18, 2013


Monday, 17th
For time
30 squat clean thrusters 115/85
1 mile run 

This one is for Colby! Think about him when you are grinding through this one!!

Friday, August 16, 2013



in honor of a fallen solider

50 Pull-ups
400 m Run
21 Thrusters (95/65)
800 m Run
21 Thrusters
400 m Run
50 Pull-ups

Thursday, August 15, 2013

Snatch and Run Ya'll #2

Back Squat
3 sets of max reps in 1 min at 65% of 1 RM


Snatch and Run Ya'll #2
8 rounds
8 Dumbell Snatches (65/40)
100 m Sprint

Wednesday, August 14, 2013

"How do I make a man out of you"

"How do I make a man out of you"
Strength- Complex- High Hang-Hang-Low Hang-Push Jerk
1-1, 2-2, 3-3, 4-4, 5-5......
20 min AMRAP of:
Toes to Bar
Jump and Touch 20 reps

Tuesday, August 13, 2013

Row, Row your Boat

Row, Row your Boat
(helmet required)
Strength- 10 rep max RDL
20 rep max push press

2k Row for time

Monday, August 12, 2013

Double Trouble

Partner WOD



Double Trouble

Cash In- Partner Barbell Carry 200 m

3 rounds of:
27 med ball situps passes (20/14)
21 Partner Deadlifts (185/255)
15 wall ball passes
9 Mexican box jumps (60"/48")

Cash out- Partner Barbell Carry 200 m

Strength- TnG 3 rep max Power Snatch

Sunday, August 11, 2013

Jumping Helen

Monday August 12th
Denise and Cooper killing pull-ups together!!

Skill Work: Odd Minutes: 4-10 Bulgarian Split squats or pistol squats
Even Minutes: 1-20 Double Unders

21 KB Swings (53/35)
15 Box Jumps (24/20)
12 Pullups

Friday, August 9, 2013

Get under it!

Saturday August 10th

Find your 1 RM OH Squat

Then- 10 mins
Even: 10 RDLs
Odd: weighted sit ups

8 min AMRAP
25 DU
7 push press
7 snatch balances
7 OH Squats

Thursday, August 8, 2013

Clean and Jerk Ladder

Friday August 9th
Taken right from the CrossFit Games! Lets have some fun today with this and do a mini, friendly competition! Lets shatter some PRs!


Zig-Zag Sprint for time (speed and agility drill scores will be posted)

Clean and Jerk Ladder
You must complete 1 clean and jerk every 90 seconds and after every completed rep you must move to a higher weight!
Men weights: 35, 55, 75, 95, 105, 115, 135, 155
Womens weights: 35, 55, 65, 75, 85, 95, 105, 115

Wednesday, August 7, 2013


Thursday August 8th
3 Rounds
10 Sledgehammers
10 Med ball slams

3 Rounds
5 Squat therapy
10 Good mornings

LumberJack WOD
Must complete full round every 2 mins for 20 mins. If you cannot complete a full round in 2 mins then complete 30 Burpees.

3 Burpees
5 Power Cleans (heavy)
8 Pistol Squats

Tuesday, August 6, 2013

Balls of Fury

Wednesday, August 7th

"Balls of Fury"

100 foot overhead walking barbell lunge (95/75)
3 rounds of:
200 m med ball run
20 med ball cleans
100 foot overhead walking barbell lunge (95/75)

Monday, August 5, 2013

Fight Gone Bad

Tuesday August 6th
3 Rounds
1 min per exercise
3 min Rest in between rounds
SDLHP 75/45
Wall Ball
Push Press 75/45
Box Jumps
Calorie Row
We did this one in June so we want to see IMPROVEMENT! Either weight or total reps
 *And yes Jason you did this with a weighted vest

Fight Gone Bad

Tuesday August 6th
3 Rounds
1 min per exercise
3 min Rest in between rounds
SDLHP 75/45
Wall Ball
Push Press 75/45
Box Jumps
Calorie Row
We did this one in June so we want to see IMPROVEMENT! Either weight or total reps
 *And yes Jason you did this with a weighted vest

Sunday, August 4, 2013


Monday August 5th

7 min to find 1RM clean
7 min to find 2 RM back squat
7 min to find 3 RM push press
7 min to find 4 RM deadlift 

Friday, August 2, 2013


August, 3rd 

30 hang power cleans
30 box dips
300 jump ropes or 150 DU

Thursday, August 1, 2013



Pic from 2009 crossfit games
"Nicole" one of the original nasty girls
 August, 2nd

Push jerk 

20 min AMRAP
400m run
Max rep pull ups
note: number of pull ups each round 
you are scored by the number of pullups you do in the WOD. Every time you drop off the bar the round ends.