25 July 2014

Strength/Skill: Toes to Bar and Knees to Elbow Work

WOD: Death by Pull Ups-20 Minutes

At one minute, do one pull up.

At two minutes, do two pull ups.

Continue through 20 pull ups at 20 minutes. If you miss one round, take the rest of that minute off to recover then jump back on the bar at the top of the next minute. Score is the number of rounds you complete in the 20 minutes.

Buy Out: Happy Friday! See you Sunday for the social!


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24 July 2014

Strength/Skill: Split Jerk

15 Minutes to Find Your 1 RM

WOD: Chipper Time

30 Wall Balls (20/14)

25 Box Jumps (30/24)

20 Kettle Bell Swings (2/1.5)

15 Slam Balls (30/20)

10 Goblet Squats (2/1.5)

5 Rope Climbs

Buy Out: 5 Wall Walks

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23 July 2014

Strength/Skill: Deadlifts

3 x 3 x 3 x 3 x 3

WOD: Partner WOD

In teams of two, one athlete will start on push press, while one is on deadlift. They will switch after twelve reps.  Once both athletes have completed those reps, they will run 800 meters together. They will come in and do the same for the second half of the workout. This sequence will be completed twice for time.


12 Right Arm Push Press (45/25)­­

12 Left Arm Deadlifts (115/75)

Run 800 Meters

12 Left Arm Push Press (45/25)

12 Right Arm Deadlifts (115/75)

Run 800 Meters

Buy Out: Tabata Handstand Holds

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22 July 2014

Strength/Skill: Hang Cleans

3 x 3 x 3 x 3 x 3


15 Hang Cleans (115/75)

30 HRPUs

Buy Out: 50 Hollow Rock/Superman

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Sunday Social!

The CrossFit games kick off this week, with the Masters’ Events being held on Tuesday through Thursday and Individual and Team Events on Wednesday, Friday, Saturday and Sunday. Join us at the box on Sunday afternoon to watch the final events. Bring a side to share, something to throw on the grill, and your own drinks. Tentative times are to get together around 1400, WOD 1 at 1500, WOD 2 at 1630, and then eat and hangout and watch the games. Bring the family out for a day with your CFB family. Hope to see you all there!

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21 July 2014

Strength/Skill: Pull Up Work

WOD: “Chelsea”

30 Minute EMOTM

5 Pull Ups

10 HRPUs

15 Air Squats

*If you cannot complete the round in a minute, take the following minute to recover and jump back on the bar at the top of the next minute. Score is the number of completed rounds.

Buy Out: Farmer’s Carry (25/45); 2 down and backs; plates in each hand

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Parking Update

Parking Update:

It is okay to park in the lot across the street before and after business hours. So, 0530, 1730 and 1830 athletes feel free to take advantage of those spots. 0900 and 1100, you’ll have to keep fighting over spots. Get here early!

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