2.24.11 Thursday

Sweet Quote: “In order to live free and happily, you must sacrifice boredom. It is not always an easy sacrifice.” -Richard Bach

WU: 400m run. 3 rounds of 5 box jumps/5 wallballs/10 hollow rock/10 pass-throughs
Hip and Hamstring mob

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound […]

By |February 23rd, 2011|WOD|0 Comments

2.23.11 Wednesday

WU: 2 minutes of double unders. 2 rounds of 10 passthroughs/10 GHD sit-ups
Volume training with your gymnastic/calisthenic goat of choice. (Ex. Pullups, HSPU, Dip, Ring Dip, Muscle-up, etc.). Coach will guide you through.
Rest 3 minutes.

50-40-30-20 and 10 rep rounds of:

Advanced. Same.
Pack. Same. Misses and singles count.
30-20-10 rep rounds of:
Double-unders (misses and singles […]

By |February 22nd, 2011|WOD|0 Comments

2.22.11 Tuesday

Sweet Quote: ““Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar

WU: 400m run. 10 passthroughs/10 kb swings/10 pullups
MWOD. Hip and Shoulder Prep.

Five rounds for time of:
Run 800 meters
2 pood/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Advanced: Same. 1.5 pood/1pood. 20 pullups.

5 rounds of
800m run
KB swing, weight of choice
15 legit pullups or […]

By |February 21st, 2011|WOD|0 Comments

2.21.11 Monday

Sweet Quote: “Learning is not child’s play. We cannot learn without pain.” -Aristotle

WU: 400m run. 2 rounds of 5 dips/5 pullups/10 squats/10 passthroughs.
2 minute challenge. How many double-unders can you do in two minutes?

MWOD: Sampson Stretch. Lax ball in scap. Hip and Hamstring mob.

Skill: Clean & Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

POST WOD MOB: Band […]

By |February 20th, 2011|WOD|0 Comments

2.20.11 PMA, Additional Strength Work & Rest Day

Is that Vito and me? Look at the old Vito… still on the band… but not anymore!!!!


Coach’s Note:
1. For those of you interested in additional strength work, the box will be open on Monday’s and Friday’s at 4:30pm and Tuesday’s & Thursday’s at 6:30am for additional strength pieces.* The strength work at […]

By |February 19th, 2011|WOD|0 Comments

Saturday’s FREE WOD!

WOD: 3 rounds for time 400m run 50 Wallball, 20/14#

By |February 18th, 2011|WOD|0 Comments


“A man does what he must…in spite of personal consequences, in spite of obstacles and dangers, and pressures…and that is the basis of all human morality.”
- John F. Kennedy

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

800m Run
10 GHD & 30 Passthroughs

LAX ball in 2nd […]

By |February 17th, 2011|WOD|0 Comments


WOD: “Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Women – 1 pood KB / 65lb clean U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry […]

By |February 16th, 2011|WOD|0 Comments

02.16.11 Wednesday

WOD: Run 5K Scaled: Run 5K Beginner: Run 1 mile or Row 2000m

By |February 15th, 2011|WOD|0 Comments

02.15.11 Tuesday

“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.” Garddawg – 22 March 2009 WOD: “Ledesma” Complete as many rounds as possible in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20/14 pound Medicine […]

By |February 14th, 2011|WOD|0 Comments