Category: Daily WOD


Friday – 121011

In June of 2009, I witnessed my first ever CrossFit WOD without knowing it. Liz’s trainer at the time told her she was going to do a number of pushups and sumo deadlift high pulls. I can’t remember how many…

Read More

Thursday – 20121011

1. Approach the Stone in Deadlift Position. You’ll want center of the stone to be directly between your ankles. Here, the stone is a skosch out in front. When Neil lifts the stone from the ground, it shifts back to…

Read More

Wednesday – 121010

Meet Jon. I met him last night. This is what I learned: 1. He is 6′-5″ tall. I literally stood underneath the bar he was using for Front Squat. Neil can high five Jon’s shoulder. If he jumps. 2. He…

Read More

Tuesday – 121008

In the Kettlebell Clean, the wrist should be locked straight with the elbow glued to your rib cage. Per usual, your abs and glutes should be firing hard. If you make a face to outwardly express turning your abs and…

Read More

Monday – 121008

Everybody make it through week 1? Made my goal at the MO’ Cowbell Half Marathon running a 1:29:22. Since Neil and Tim have been posting videos of their performances, you can click here to view mine. Congratulations to all the…

Read More

Saturday – 121006

Warmup CrossFit Warmup 3 Rounds of 10 WOD 200m Run 20 Wall Balls 20/14 20 KBS 400m Run 40 Wall Balls 20/14 40 KBS 800m Run

Read More

Friday – 121005

I’m running this Half Marathon this weekend. It’s flat, local and has MO’ Cowbell than other races in the St. Louis area. I’m pumped about it. Consequently, I may arrive at Sunday’s Open Gym a little late. So if you’re…

Read More

Thursday – 121004

Warmup CrossFit Warmup 3 Rounds of 10 WOD CrossFit Total Back Squat Shoulder Press Deadlift The athlete is to make 3 attempts at a 1-rep max for each lift. Rest as needed between sets. As many warm-up sets as necessary…

Read More

Wednesday – 121003

A question about Weight Loss came up yesterday. This is my go-to resource. For specific questions about nutrition and/or weight loss, email Neil or Jesse.  For extreme tough-love, email Tim. Warmup CrossFit Warmup 3 Rounds of 10 Skill Pullups WOD…

Read More

Tuesday – 121002

The best $2/month I spend. -Jesse Warmup CrossFit Warmup 3 Rounds of 10 Skill Muscle Ups WOD Partner WOD 8 Minute AMRAP Line Touches

Read More