WOD: 7.20.13

“It is not the strength of the Body that counts,

but the Strength of the Spirit.”

~J.R.R. Tolkien



Handstand Push-ups
Ring Dips
21-15-9 reps, for time
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

WOD Demo with CrossFit NYC


WOD: 7.19.13

To Know

What Life is Worth

You Have to Risk It

Once in a While.

~Jean-Paul Sartre



For time:

45 Thrusters, (95/65-pounds)
45 Pull-ups


The Again Faster Mic’d Instructor – Thrusters


WOD: 7.18.13

“In the beginning the Universe was created .
This has made a lot of people very angry and been widely regarded as a bad move.”


“The Reverse Gauntlet”

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



Five rounds of:
Run 800 meters
5 Rope Climbs, (15ft)
50 Push-ups
For Time:
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

WOD: 7.17.13

“I am still learning.”




Three rounds, 21-15- and 9 reps:
Overhead squats
For time:
Recommended Weight:
Men: 95-pounds
Women: 65-pounds
Scale appropriately. Use a PVC pipe if necessary.
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

In young Jeremy’s honor the following kid’s workout will be
known from here on as “Jeremy.”

Quick Overhead Squat Technique


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: