WOD: 6.21.13

“The only way out is through.”

~Robert Frost


Watch a video for this workout“Fran”

Thrusters (95/65-pounds)
21-15-9 reps, for time

The Story of Fran by Greg Glassman


WOD: 6.20.13

You are what you choose to be.

You choose.



“Fight Gone Bad II”

American Kettlebell Swings (1.5/1-pood)
Med Ball Clean and Slams (20/14-pounds)
Side Power Step Ups (24/20-inches)
Ballistic Push-ups
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

WOD: 6.19.13

“Extinction is the rule.  Survival is the exception.”

~Carl Sagan



for time:

21 Squat Cleans (135/95-pounds)

12 V-Ups

Run 400m

18 Squat Cleans

15 V-Ups

Run 400m

15 Squat Cleans

18 V-Ups

Run 400m

12 Squat Cleans

21 V-ups

Run 400m


The Again Faster Mic’d Instructor – Squat Cleans


WOD: 6.18.13

“Conquering others takes force, conquering yourself is true strength.”



“The Split Jerk”

Split Jerk
1-1-1-1-1-1-1 reps
For weight

Split Jerk Intro, Coach Burgener

“1K Row”

Row 1000m
For time

WOD: 6.17.13

The problem is not the problem.  The problem is your attitude about the problem.

Do you understand?

~Captain Jack Sparrow


Watch a video for this workout“Cindy”

5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes


Watch a video for this workout“Mary”

5 Handstand Push-ups
10 Single-leg Squats (alternating legs)
15 Pull-ups
As many rounds as possible in 20 minutes



WOD: 6.16.13

“If you want to live a happy life, tie it to a goal, not to people or objects.”

~Albert Einstein



7 Rounds, rotating every minute on the minute, no rest between stations:

  1. Kettlebell Swings (1.5/1-pood)

  2. Power Cleans (95/65-pounds)

  3. Box Jumps (24″/20″)

For total reps

Power Clean


WOD: 6.15.13

“It’s not that I am So Strong,

I just Refuse to be Weak.”

~Bonnie Pfiester




Watch a video for this workout“Nancy”

400m Run
15 Overhead Squats, (95/65-pounds)
5 rounds for time




Two rounds of:
200 Double-unders
50 Overhead Squats, (135/95-pounds)
50 Pull-ups
Run 1 mile
For time:
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.



WOD: 6.14.13

“Be Who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seus




Four rounds of:
27 Box jumps, (24″/20″ box)
20 Burpees
11 Squat Cleans, (145/95 pounds)
Fo time
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.



Nine rounds of:
7 Squat Cleans, (185/125 pounds)
8 Burpee box jumps, (36″/30″ box)
For time
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.


Coaching The Squat Clean with Josh Everett


WOD: 6.13.13

I had been set free because my greatest fear had been realized and I was still alive.


WOD: Pull-up/Slam-Down

10 Rounds for time:

10 Pull-ups

10 Med Ball Slams (20/14)


Reebok CrossFit ONE Movement Demo “Slamball”


WOD: 6.12.13

“Life is not always a matter of holding good cards, but sometimes, playing a poor hand well.”

~Jack London



For time:

Run 1600m

150 Sit-ups

50 Double-Unders

Run 800m

100 Sit-ups

35 Double-Unders

Run 400m

50 Sit-ups

20 Double-Unders



For time:

Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees



WOD: 6.11.13

The most dangerous risk of all–

the risk of spending your life not doing what you want on the bet you can buy yourself the freedom to do it later.





This is a 21-minute workout.  It will consist of three exercises.  You will spend 1-minute at each station for a total 7 rounds.

1. Strict Press (95/65-pounds)

2. Wall Ball (20/14-pounds)

3. Row (calories)




WOD: 6.10.13

“We have to continually be jumping off cliffs and developing our wings on the way down.”

~Kurt Vonnegut




21-15-9 Reps for time of:

Deadlifts (225/155)

Box Jumps (30″/24″)


Coaching The Deadlift with Bill Grundler