WOD: 4.4.13

“I never seek to defeat the man I am fighting, I seek to defeat his confidence.  A mind troubled by doubt cannot focus on the course to victory.  Two men are equals-true equals-only when they both have equal confidence.”
~Arthur Golden




Peak Power Test and 2K Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

“2K Row”

Row 2000m
For time

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

Rowing: Pure Pulling Power


WOD: 4.3.13



10 Push Press, (115/75-pounds)
10 KB Swings, (1.5/1-pood)
10 Box jumps, (24/20 inch box)
Max Rounds in 20 Min
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CrossFit Push Press

Kettlebell Rx by Jeff Martone: Rusian Swing


WOD: 4.2.13

“Every day you may make progress.  Every step may be fruitful.  Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path.  You know you will never get to the end of the journey.  But this, so far from discouraging, only adds to the joy and glory of the climb.”
~Sir Winston Churchill


“Pull-ups on the Minute (AKA: Death by Pull-ups)”

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.
For total rounds plus reps


“Why can’t you do pull-ups?”



Ten rounds:
5 Thrusters, (115/75-pounds)
10 Pull-ups
100 meter Sprint
Rest 1 minute
For time:
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

WOD: 4.1.13

“If a million people say a foolish thing, it is still a foolish thing.”
~Anatole France


Five Rounds for time of:

Run 400m

21 Deadlifts (185/125-pounds)


Crossfit Deadlift Intro.

“Simplifying the Deadlift” with Coach Glassman


WOD: 3.31.13

“A little Madness in the Spring Is wholesome even for the King.”
~Emily Dickinson


Attention All Members,

The CrossFit Easter Bunny has reported to us that it is time to have some holiday fun….

This will be a Team WOD:

24 Easter Eggs consisting of different types of movements and exercises have been hidden around the gym…

The first challenge will require each team to find 6 eggs (one of each color)…the first place team will be exempt from burpees, 2nd place team 10 burpees, 3rd place team 15 burpees, 4th place team 20 burpees…

The second challenge will require your team to complete a 20 minute AMRAP performing the exercises that were placed inside your egg…. The team that totals the most rounds will be declared the 2013 Easter Champions….

We hope to see everyone there!!!!!!


WOD: 3.30.13

“Now, here, you see, it takes all the running you can do, to keep in  the same place.  If you want to get somewhere else, you must run at least twice as fast as that!”
~Lewis Carroll



Run 400m
20 Walking Lunge Steps
20 Wall ball shots, (20/-14 pound ball)
20 Sit-ups
20 Pull-ups
20 Box jump, (24″/20″ box)
20 Push-ups
20 Sumo-Deadlift High Pulls, (95/65-pounds)
20 Double-unders
20 Thrusters, (95/65-pounds)
20 Kettlebell swings, (1.5/1-poods)
20 Burpees
20 Deadlift, (95/65-pounds)
Run 400m


Sumo Deadlift High Pull


WOD: 3.29.13

“Dreams can change.  If we’d all stuck with our first dream, the world would be overrun with cowboys and princesses.”
~Stephen Colbert



Complete as many reps as possible in 20 minutes following the rep scheme below:

3 Clean and Jerk
3 Toes-to-bar or V-Ups
6 Clean and Jerks
6 Toes-to-bar or V-Ups
9 Clean and Jerks
9 Toes-to-bar
12 Clean and Jerks
12 Toes-to-bar or V-Ups
15 Clean and Jerks
15 Toes-to-bar or V-ups
18 Clean and Jerks
18 Toes-to-bar or V-Ups…

Power Clean


WOD: 3.28.13

“It is not the strongest nor most intelligent species that survives, but the one most adaptable to change.”

~Charles Darwin


Watch a video for this workout“Clean & Jerk”

Clean & Jerk
1-Rep Max
For weight

Coach Mike Burgener Clean and Jerk Part 2


WOD: 3.27.13

“If we did all the things we were capable of doing, we would literally astound ourselves.”
~Thomas A. Edison


Tabata Intervals of:

  • Middle-to-Middle Sit-ups

  • Row

  • Push Press (75/55)

  • Russian  Twists (20/14)

  • Wall Ball (20/14)


 Advanced WOD:

Tabata Intervals of:

  • Muscle-ups

  • Clean and Jerk, (135/95-pounds)




WOD: 3.26.13

“If you want to be respected, you must respect yourself.”
~Spanish Proverb
Three rounds for time of:

500m  Row

40 Sit-ups

30 Medicine ball cleans, (20/14pound ball

20 Kettlebell Swings (1.5/1-pood)

10 Pull-ups


Medicine Ball Clean Demo


There’s No Stopping Her with Jacqui Pierce


WOD: 3.25.13

In great attempts, it is even glorious to fail.”
~Vincent T. Lombardi


Watch a video for this workout“Back Squat 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
For max weight
Always Do Full Squats. Partial Squats are never good. They Neglect the hips and hamstrings. When an athlete stops above parallel his knee joints are forced to halt the downward momentum. But once the athlete goes below parallel that stress is transferred to the more powerful groups in the hips, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong.
~Bill Starr, Strength Coach, John Hopkins University

Skill: Handstand Progressions

 Gymnastics WOD:

10 minutes Handstands
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups