WOD 11/21

Every 1 min for 10 mins: 3 Position Clean + Jerk @ 70% 1RM Perform as complex one squat clean from floor then from low hang and finally from power point.  After the third clean do one Jerk Then: Complete as many rounds as possible in 12 mins of: 4 Squat Cleans, 155/105 lbs 6 Jerks,…

Tillman WOD 11/16

Tillman Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver…

Shoulder Pain?

With the high volume of shoulder related movements in CrossFit its inevitable that a few people will have some degree of shoulder pain. Here is post from our member Dr. Steve Acgos DC along with a post from t nation on the subject. For peeps having shoulder issues with overhead pushes (jerks, presses of all…


WOD 11/14

Squat Snatch 1 rm max

Watch Lydia’s extension at the top of the pull.


EMOM For 20 Minutes

On even minutes perform
Deadlift 225/155
On odd minutes perform
10 Bar Facing Burpees


Barbell Shrug with snatch grip

WOD 11/13

Banded Box Squats 8×2 @ 50%

Banded Deadlifts 10×1 @ 50%


3 rounds for time of:
50 Double Unders
10 Banded Kettlebell Swings, 32/24 kg
10 Dimel Deadlifts, 185/135 lbs

(notice her shoes.  Are you still wearing running shoes? If so why?)


100 Banded Hamstring Curls
100 Banded Good Mornings

WOD 11/12

Max Height Seated Box Jumps


Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups


Weighted GHD Oblique Sit Ups 3×20 each side