Friday’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:

10 Burpees

20 Wall Balls 20/15 lbs

30 Pistols

20 Burpees

20 Wall Balls 20/15 lbs

20 Pistols

30 Burpees

20 10 ft Wall Balls 20/15 lbs

10 Pistols


CrossFit #131126:

5 Rounds For Time:

Run, 400 M

21 Deadlifts, 185/130 lbs


Advance #130703:

Strength 1

*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.

Smolov 3/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes


1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec.