WOD: 8.8.13

“And we know it’s never simple, never easy.”



2 Rounds for time of 21-15-9 reps of:




CrossFit Push Up – Northstate CrossFit


21-15-9 Reps for time of:

Rope Climbs

Handstand Push-ups



WOD: 8.7.13

“One day Alice came to a fork in the road and saw a Cheshire cat in a tree.
‘Which road do I take?’, she asked.
‘Where do you want to go?’, was his response.
‘I don’t know”, Alice answered.
‘Then’, said the cat, ‘it doesn’t matter.'”

“Tabata Yo Mama”

Tabata Intervals of:
Air Squats
Squat Jumps
Split Lunge Jumps
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Score is the total reps from all four stations (32 intervals).

Jumping Lunges



WOD: 8.6.13

“Nobody picks on a strong man.”
~Charles Atlas

Watch a video for this workout“CrossFit Total II”

Squat Clean 1RM
Bench Press 1RM
OH Squat 1RM
For total weight

Rich Froning and CrossFit Cookeville on WOD 111030


WOD: 8.5.13




Pull-up Progression: Level 1


Complete as many rounds as possible in 12 minutes of:

15 foot Rope climb, 1 ascent
15 Push-ups


CrossFit Rope Climbing Technique


WOD: 8.4.13

Food is the most abused anxiety drug.

Exercise is the most underutilized antidepressant.


“US Marines Sit-up Test”

The aim of this test is to perform as many sit-ups as you can in two minutes. The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest, and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs or ankles. On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground. This is one complete sit up.
Max reps
No bouncing or arching of the lower back is allowed, and the buttocks must remain in constant contact with the floor throughout the test. Resting during the exercise is permitted in either the up or the down position.


4 Rounds for time:

Run 400m

50 Air Squats


Coaching the Squat: Points of Performance with Katie Hogan

Super Squat Hip Sequence pre-workout


WOD: 8.3.13

You know all of those things that you’ve always wanted to do?

You should go do them.



Seven rounds of:
15 Kettlebell Swings, (1.5/1-pood)
15 Power Cleans, (95/65-pounds)
15 Box Jumps, (24″/20″ box)
For Time
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD: 8.2.13

“It is good to have an end to journey toward;
but it is the journey that matters in the end.”
~Ernest Hemingway


3 Rounds for time of:

Run 400m

12 Deadlifts (225/155-pounds)

21 Ring Dips



Watch a video for this workout“Jason”

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout ‘Jason’ in honor of his life, family, and courage.


Chris Spealler-Ring Dip Explained


WOD: 8.1.13

We live in a world of people pretending to be something they’re not.

Don’t be one of them.




Tabata intervals of the following four exercise with a Sprint in the middle:

1. Kettlebell Swings (2/1.5-pood)

2. Box Jumps (24″/20″)

Run 800m/400m

3. Wall Ball (20/14 pounds)

4. Burpees

* You will have 4 min. for the run.  If you do not make it back in time, you will lose time on your Wall Balls.

** Your score is the total number of reps.


WOD: 7.31.13

The Mad Hatter: Have I gone mad?

Alice: I'm afraid so.  You're entirely bonkers.  
       But I'll tell you a secret.  All the best people are.


Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps




WOD: 7.30.13

“If you start taking things too seriously, just remember that we are talking monkeys on an organic spaceship flying through the universe.”


7 rounds with one-miute at each station of:

  1. Row (for calories)

  2. Push Press (95/65)

  3. Double-unders


WOD: 7.29.13

Stages of Life:

YouthYou have all the time and energy, but no money.

AdulthoodYou have the money and energy, but no time.

Old AgeYou have all the time and money, but no more energy.


Enjoy life and all the things you have at the moment because you can’t have everything all at once, and it all goes by in the blink of an eye.




Row 21,098 meters




Just Kidding


Watch a video for this workout“Nancy”

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



“Naughty Nancy”:

4 Rounds of:

Run 600m

25 Overhead Squats (140/95-pounds)


WOD: 7.28.13

“No matter what, once in your life someone will hurt you.  That someone will take all that you are, and rip it into pieces and they won’t even watch where the pieces land.  But through the breakdown, you’ll learn something about yourself.  You’ll learn that you’re strong.  And no matter how hard they destroy you, that you can conquer anyone.”


15,12,9,6,3 reps for time of:

Power Cleans (135/95-pounds)

Burpees Over Bar


Power Clean