Category: Daily WOD


Wednesday – 121024

Crease of the hip below parallel, knees driven out, barbell resting on shoulder shelf, super upright torso. I’d take elbows pointed just a little higher, but since Rob is making the patented Jesse Novotney “Abs on, butt on, feet screwed…

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Tuesday – 121023

CrossFit’s Hierarchy of Fitness. The gist of the idea here: “Weak Base = Weak Peak.”  (Per Neil Jones) I’m not saying there is unquestionably going to be a quiz this week over what forms the base of our fitness, but…

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Monday – 121022

Three things to keep in mind on today’s wall-balls: 1. Achieve full squat depth. 2. Reach full extension at the top. 3. Coordinate your headband, watch and nail polish with the rest of your outfit. 🙂 Warmup CrossFit Warmup 3…

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Saturday – 121020

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Warmup CrossFit Warmup 3 Rounds of 10 Hero WOD “Nate” 20 Minute…

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Friday – 121018

You probably see these two characters running around in the gym with their fit mommy and daddy quite a bit. Ava’s got her OHS and toes to rings DOWN! As best as I can tell, Mason can run in circles…

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Thursday – 121018

Day 18 of 50. I think my pushups are getting better. Anyone else seeing improvement? (*You’re* welcome, ladies.) Warmup CrossFit Warmup 3 Rounds of 10 Skill Muscle Up Progression (For your viewing pleasure: the world’s most virtuous Muscle Up. This…

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Wednesday – 121016

Warmup CrossFit Warmup 3 Rounds of 10 Skill Handstand Pushups WOD FGB 3 Rounds 1Minute at each station Wall Ball 20/14 Sumo Deadlift High-pull (75/45) Box Jump (20″) Push press (75/45) Row (for calories) Rest The clock does not reset…

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Tuesday – 121016

Blake takes his burpees pretty seriously. Do you jump this high every time? Warmup CrossFit Warmup 3 Rounds of 10 Then, Burgener Warmup Strength Front Squat 5@55%, 5@65%, 5+@75% WOD 100 KB Snatches 53/35 5 Minute Cap Mobility Shoulder Mobility

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Monday – 121015

Warmup CrossFit Warmup 3 Rounds of 10 Skill Pushups WOD 18 Minute AMRAP 5 Push Jerks 155/105 10 Lateral Box Jumps 24/20 200m Run

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Saturday – 121012

“CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.” Warmup CrossFit Warmup 3 Rounds of 10 WOD Partner Hero WOD “31…

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