Monday’s WOD


News & Events

Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.

Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.

Division I (advance)

Division II (intermediate)

Division III (beginner)

It is $90


Movement List to be released on 1/8/14

Movement Standards to be released on 1/8/14

Workout #1 to be released on 1/15/14

Workout #2 to be announced on 1/22/14

Workout #3 to be announced on 1/29/14

Link to register –



For Time:

500 M Row

30 Kettlebell, 53/35 lbs

L Sit, 30 secs

100 Double Unders

20 Kettlebell 53/35 lbs

L Sit, 20 secs

400 M Run

10 Kettlebell 53/35 lbs

L Sit, 10 secs


CrossFit #131122:

Willy/ 3 Rounds For Time:

800 M Run

5 Front Squats, 225/155 lbs

200 M Run

11 Chest-to-bar Pull-ups

400 m Run

12 Kettlebell Swings, 73/53 lbs


Advance #130701:


5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds


Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes


5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest