WOD: 8.14.13

 “There’s a sucker born every minute.”
~P.T. Barnum



Now for today’s WOD…

With a partner, alternate rowing the following distances. Rest while your partner rows.

2,000 meters

1,500 meters

1,000 meters

500 meters

This WOD will be timed with the big clock. Reset the monitor after each rowing segment (…don’t just let the meters roll). Quick transitions on and off the rower are key!


How to Get Better at Rowing and Improve Your WOD’s




WOD: 8.13.13

 “It always seems impossible until it’s done.”
~Nelson Mandela



Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
For max weight
There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
Athletes are to START LIGHT, and add weight after each completed sequence of seven.

The Bear Complex


WOD: 8.12.13

“I may not be there yet, but I’m closer than I was yesterday.”



Perform in any order:

Finding and developing your Hollow Body position.


Gymnastics WOD:


Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up


For total REPS

  • 2 minutes max reps Air Squats

    • Recover 1 minute
  • 2 minutes max reps Burpees

    • Recover 1 minute
  • 2 minutes max reps V-Ups



Three rounds, 21-15- and 9 reps, for time of:

Squat Snatches (95/65-pounds)



Attention All Members,

We have scheduled another Core WOD for tonight at 7:00PM.
Hope to see you there,



Attention All Members,

I am going to open the Gym back up tonight for a Core WOD at 7:00PM. If you are free (or need a great excuse to cancel your plans) come on down.

Keep up the hard work,


WOD: 8.11.13

 “All we have to decide is what to do with the time that is given to us.”
~J.R.R. Tolkien


For time:

21 Deadlifts

400m Run

18 Deadlifts

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run


Crossfit Deadlift Intro.

“The Deadlift Set-Up” with Kelly Starrett


WOD: 8.10.13

Good things come to those who wait.

Good things come to those who work their asses off and never give up.



Watch a video for this workout“Helen”

400 meter Run
21 Kettlebell Swings, (1.5/1-pood)
12 Pull-ups
3 rounds for time



Naughty Helen

3 Rounds of:

600m Railroad Run

27 Kettlebell Swings (2/1.5-pood)

18 Chest-to-Bar Pull-ups


WOD: 8.9.13

It never gets easier.

You just get better.


Mikko Salo’s Training: Double Unders



50/40/30/20/10 rep rounds, for time


“The "Flight Simulator"”

5-10-15-20-25-30- 35-40-45-50-45-40- 35-30-25-20-15-10-5:
Jump Rope Double-Unders
Rx: Each set must be unbroken, if you trip or stop you restart the set you’re on
30 minute time cap
For time
Beginners sub 3 singles for each double-under.


Hang Power Clean


Miranda, Hang Power Clean x3


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