Archive for April, 2012


WOD for Tuesday 5-1-12 (edited)

April 30, 2012

For Time.  As written.  All barbell actions @ 95/65.

Run 200 m

20 Snatches

Run 200 m

20 Sumo Deadlift High Pulls

Run 200 m

20 Squat Cleans

Run 200 m

20 Thrusters

Run 200 m

20 Overhead Squats

Run 200 m

20 Push Jerks


WOD for Monday 4-30-12

April 29, 2012

Establish your 20 rep max in:

Shoulder Press

Front Squat

Sumo DeadLift

Allot 10-15 minutes per action.  Any order.


Friday recap and Saturday Schedule. Open Gym 10-1230, Thai Boxing 1130 to 1230

April 28, 2012

Well done on a long workout.  Record your score somewhere as we will see this one again.  Those of you at 1230 and 130 were definitely disadvantaged by high tide, so note that as well.

Team games have Rebecca, Brian B, Sean R, Marshall, Jade, and Lisie.   We need two more firm commitments to make that happen.  If you want to join in please say so in the comments.  Please dont just show up in the hopes of jumping in.  Recall that there is no scaling and movement standards are competition level.

Open Gym will happen regardless of numbers from 10 to 12:30, with Thai Boxing Conditioning starting at 11:30.


WOD FOR THURSDAY 4-26-12 & FRIDAY 4-27-12. Team games on the beach. And the GC is ON.

April 26, 2012

Today’s recap-  Shane pr’ed his Push Jerk from 255 to 275, with no warmup.  Susan went from zero ring pushups to 25 in 3 minutes.  And Abby F.  came over from CFW just long enough to get 133 burpees on Tuesday’s board, tops for the gym and better than yours truly by 20 reps.  Abby is an extremely knowledgeable and accomplished CrossFit coach who will be WODing with us here and there.  Definitely get her input if you have any questions.

TEAM GAMES Saturday 10-11:30–  It should be nice weather so, for the first time, let’s take our team games onto the sand.  Again, please check your schedule and make sure you are conflict-free BEFORE signing up via the comments section.  If you DO sign up, please make sure you attend; your competitive teammates are counting on you.

GC- Approx 830 on friday.  All are welcome.

Thursday’s wod is

TECHNIQUE– 3-3-3-3-3 Snatch Balance.  Work towards a heavy triple.

WORK–  3 rounds for time

20 Pistols (10 right/10 left)

20 Grasshoppers

20 Toes to Bar

2  Wall Walk Ups

Friday, a repeat of 5-9-11.  Most of you who did that will remember it.


For time, complete the following in any order you choose:

45 Thrusters @ 95/65

45 Pullups

Run to the Tiki Bar and back.

These are the same reps and weights as FRAN, but in any order you like, in addition to the tiki bar run.  A good mix of high intensity/short duration weights and a (for us) long duration, low intensity run.  Thrusters and pullups can be before or after the run, in any sequence that suits you.


WOD for WEDNESDAY 4-25-12

April 25, 2012

Technique- 15 Minutes on the Split Jerk.  For Quality.  Prioritize your position more than weight lifted.

For Completion- horizontal static hold on the GHD.  2 Reps, Cumulative Score.

50 Reps GHD back extension.  Slow Contractions.


Beyond that, any work you feel up to doing is fine.

Thai Boxing conditioning happens at the 130 session.  Non Thai participants, treat that hour as open gym.





WOD for Tuesday 4-24-12

April 24, 2012

firs off-  Good day all around on the cleans!  Some pr’s and by and large very good movement throughout the day.  Kate S @ 95, Amber at 90, Jess R. 95 and Melissa 85 all worth noting.  Susan was somewhere in that range as well.  If you’re a girl cleaning 75% of bodyweight, very well done,  and guys, a bodyweight clean is a decent number as well.  Congrats. The clean has enormous athletic benefit.  Keep up the good work.

For tuesday:

Six, 3 minute rounds.  1 minute off between rounds.  Each round concludes with burpees and burpees are your only means to score.  Each round begins with a “buy-in” action as follows

600/500 m row

40 Wallballs 20/14

40 KBS  24/16

25 Pullups

25 Ring Pushups

25 Back Squats 135/95

Score is Cumulative # of burpees.

Recall that wednesday’s are, unless otherwise noted, a less intense recovery day, so come in, ger up and get some pain on tuesday.


WOD for Monday 4-23-12

April 23, 2012


10 reps:  Hang Squat Clean @ 50-60% of your 1 rep max

10 reps:  Clean Pulls @ 90% of your 1 rep max.

5 Reps:  Cleans at 75 % of your 1 rep max

5 Reps: Clean for max weight.

(If I squat clean 220×1, I perform the Hang Squat cleans at roughly 110 to 125. I perform the clean pulls at 200 and the full movement cleans at 175-185.)


Every minute on the minute for15 –  30 yard sprints.  Rolling Start.