WOD: 7.16.13

Never forget what you are.

For surely the world will not.

Make it your strength.

Then it can never be your weakness.

Armor yourself in it,

and it will never be used to hurt you.

~Tynon Lannister


Deadlift Cues, Pat Sherwood


Five rounds for time of:

5 Deadlift, (315/210-pounds)
50 Sit-ups


How To Deadlift (the science of dead lifting)


WOD: 7.15.13

“Beware of false knowledge; it is more dangerous than ignorance.”

~George Bernard Shaw


Power Snatch Introduction & Coaching Cues – CrossFit Ireland



75 Power Snatches, (75/55-pounds)
For time
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.



Snatch (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

WOD: 7.14.13

Hold the Vision

Trust the Process


“Tabata This”

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
The Tabata “lowest set” scoring has to do with the initial application of the 20:10 work/rest application. It was introduced by Dr. Tabata to assist his bicycle athletes with an increase in VO2 max, and increase work capacity. The idea was not to 100% tax the athletes quickly, but rather to keep them at a high level of work over the entire set of 20:10 work/rest cycles. He would find out what the max wattage the athletes could hold, then would have them do the Tabata workout sessions from start to finish at 85% of their max wattage.

Tabata isn’t about “dash and crash,” It’s about going consistently hard throughout the entire workout. If your first set gets you 25 reps, and your last set gets you only 3, you’re missing the boat on this particular type of exercise. Try holding back a bit in the start, so you can finish at or near the same number of reps, or if you’re a glutten, push yourself harder to not fall off pace!

We don’t always score this way, but when we do it’s because we want you to work hard and not dog it for a single round. If you do have a bad round though it’s okay, we forgive you, but still give it your all. You’re only cheating yourself if you don’t!

WOD: 7.13.13

I only mention it because sometimes there’s a man… I won’t say a hero, ’cause, what’s a hero? Sometimes, there’s a man. And I’m talkin’ about the Dude here – … Sometimes, there’s a man, well, he’s the man for his time and place. He fits right in there. And that’s the Dude.
~The Big Lebowski


““31 Heroes””

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105-pounds)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a Med Ball (20/14-pounds). Once Partner #2 returns from the run, Partner #1 will grab the Med Ball and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

31 Hero WOD (CrossFit Clayton)


Tonight’s Event



8-minute Time Cap

Row 1000m

6 Rope Pulls from floor to standing

Max rep Snatches or Clean and Jerks (75/55-pounds)



8-minute Time Cap

Row 1000m

2 Rope Climbs

Max rep Snatches or Clean and Jerks (95/65-pounds)



8-minute Time Cap

Row 1000m

6 Rope Climbs

Max rep Snatches (115/75-pounds)





WOD: 7.12.13

“Now if you are going to win any battle you have to do one thing.  You have to make the mind run the body.  Never let the body tell the mind what to do.  The body will always give up.  It is always tired in the morning, noon, and night.  But the body is never tired if the mind is not tired.”

~George S. Patton


“2K Row”

Row 2000m
For time

Tips From a Silver-Medalist Rower


WOD: 7.11.13

“There is only one way to avoid criticism:

Do Nothing,

Say Nothing,

and Be Nothing.”




400 meter Run
Max rep Pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.

Teaching The Kipping Pull Up with Jason Khalipa


WOD: 7.10.13

“Plants are born tender and pliant; dead, they are brittle and dry.  Thus whoever is stiff and inflexible is a disciple of death.  Whoever is soft and yielding is a disciple of life.  The hard and stiff will be broken.  The soft and supple will prevail.” 
~Lao Tzu



The MWod Man Test



5 Rounds:
12 Push Press (135/95-pounds)
20 Box Jumps (24/20-inches)
For time:



25 Deadlifts (215/175-pounds)
25 Squat Clean and Jerks (125/85-pounds)
25 Thrusters (75/55-pounds)
25 Overhead Squats (75/55-pounds)
For time:

WOD: 7.9.13

“Learn to realize that everything connects to everything else.”

~Leonardo da Vinci





70 Burpees
60 Sit-ups
50 Box Jumps (24/20-inches)
40 Kettlebell Swings (1.5/1-pood)
30 Pull-ups
20 Handstand Push-ups
For time:


Watch a video for this workout“Nasty Girls”

3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95-pounds)
For time:

Rob Orlando vs “Nasty Girls”


WOD: 7.8.13

“Unhappiness does not arise from the way things are but rather from a difference in the way things are and the way we believe they should be.  Comfort is an illusion.  A false security bred from familiar things and familiar ways.  It narrows the mind.  Weakens the body.  And robs the soul of spirit and determination.”

Comfort is neither welcome nor tolerated here.”


Watch a video for this workout“The Squat Series”

Overhead Squat
Front Squat
Back Squat
For max Weight

“Just Squat” with Greg Glassman

CrossFit OHS Elements


WOD: 7.7.13

It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more than fear.
It is nothing more.
It is nothing.



2 Rounds with one-minute at each station of:

  1. Pistol Step-Ups

  2. Ring Rows

  3. Box Jumps

  4. Double-Unders

  5. Ring Dips

  6. Knees to Elbow

  7. Kettlebell Swings (2/1.5-pood)

  8. Sit-ups

  9. Kettlebell Cleans (35/35-pounds)

  10. Back Extensions

  11. Wall Ball (20/14-pounds)

  12. Rope Climbs

You will receive 2 reps for each ring dip and knees to elbows and 10 reps for every rope climb.


Pistol Step-ups


WOD: 7.6.13

Life’s Journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways totally worn out, shouting, “Holy Shit!…what a ride!”

IMG_3002 2

Team WOD: 25-min AMRAP

This is a partner WOD.  Partner 1 will perform the following:

200m Farmer’s Carry (53/35-pound kettlebells)

50m Waiter Walk (53/35-pound kettlebells, right arm)

50m Waiter Walk (53/35-pound kettlebells, left arm)

Partner 2 will Row.  Once Partner 1 returns, he will take over the Row while Partner 2 performs the work listed above.  Repeat this sequence for 25-minutes.  Your team score will be total distance rowed.

WOD Demo with Tekton CrossFit