Best Overhead Prep Yet!


WOD: 4.17.13

“As an athlete, when you least expect it, you may find yourself standing on the threshold  of an accomplishment so monumental that it strikes fear into your soul.  You must stand ready, at any moment, to face the unknown.  You must be ready to walk boldly thru the wall of uncertainty.”
~John Bingham
Your Excuse is Invalid

Watch a video for this workout“Overhead Squat 2-2-2-2-2”

5 Rounds.
Score 2-rep max.
For weight
Movement Standards:
1. If hips do not break parallel, it is not a rep.
2. If the elbows do not remain locked out for the entire rep, it is not a rep.

CrossFit Overhead Squatting Safely

CrossFit OHS Elements


WOD: 4.16.13

“You can throw in the towel or use it to wipe the sweat off.”

“Rowed Kill”

Row four 500m Time Trials
Rest 3-minutes between each row.
For time
You must keep each time trial within 5-seconds of your first.

Quick Rowing Tips with Jason Khalipa


WOD: 4.15.13

There is so much time and so little to do; strike that, reverse it.
~Willy Wonka

Watch a video for this workout“DT”

Five rounds of:
12 Deadlift, (155/105-pounds)
9 Hang Power Clean, (155/105-pounds)
6 Push Jerk, (155/105-pounds)
For time
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Push Jerk Benefits

 Push Jerk Elements


WOD: 4.14.13


“Running with Cindy”

20 minute AMRAP of:
Run 400m
Three Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes



CrossFit or Seizure?


WOD: 4.13.13

“When a man says he cannot, he has made a suggestion to himself.  He has weakened his power of accomplishing that which otherwise would have been accomplished.”
~Muhammad Ali

“Tabata Fight Gone Bad”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories)
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.

Tabata Fight Gone Bad Demo


WOD: 4.12.13

“Keeping your body healthy is an expression of gratitude to the whole cosmos-
the trees, the clouds, everything.”
~Thich Nhat Hanh

The Cripplers

30 Rep Back Squat


100 Air Squats


Run 1 mile or Row 1000m


WOD: 4.11.13

“If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.”
~Mohandas Gandhi



Skill Day:


 “The Turkish Get-Up Series: The Steps” with Jeff Martone

GPP: The Push-Up

Push Up Progression Pt.1

Push Up Progression Pt.2

Advanced: Ring Push-up

The Position: Part 4—The Ring Push-up



30 Push-ups

10 Turkish Get-ups (35/25-pounds)

20 Push-ups

10 Turkish Get-ups (35/25-pounds)

10 Push-ups

10 Turkish Get-ups (35/25-pounds)


WOD: 4.10.13

“Always bear in mind that your own resolution to succeed is more important than any one thing.”
~Abraham Lincoln



Run 400 meters
30 Box Jumps, (24/20-inches)
30 Wall Ball Shots, (20/14-pounds)
5 rounds for time

“Kelly” WOD Demo



Run 800 meters
30 Kettlebell Swings, (2/1.5-pood)
30 Pull-ups
5 rounds for time


“Eva” WOD Demo with CrossFit Santa Cruz


WOD: 4.9.13

“A man who dares to waste on hour of time has not yet discovered the value of life.”
~Charles Darwin

“Six Minute Abs”

Perform each exercise for one minute:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

For total reps


Watch a video for this workout“Deadlift 1RM”

For Max Weight


Max Kipping or Butterfly Pull-ups
For reps




Perform 30 Muscle-ups
Complete in as short a time as possible.
specify bar/rings

WOD: 4.8.13

“Everybody you fight is not your enemy and everybody that helps you is not you friend.”
~Mike Tyson

Watch a video for this workout“Nancy”

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

Overhead squat/snatch prep

WOD Demo with Reebok CrossFit Velocity