The WOD for 6.1.12 is….


5 Rds for time

15 Bodyweight  Deadlift
10 Burpees

The WOD for 5.31.12 is….


Each Round, Athlete has 90 seconds to complete:
200 M Run
With any time remaining, as many box jumps as possible (24/20)
Rest 30 Seconds between rounds

After you have completed 3 RDs, rest exactly 2 Minutes
Then Begin:

Each Round, Athlete has 90 seconds to complete:
30 KB Swings (55/35)
With any time remaining, as many wallballs as possible (20/14)
Rest 30 seconds between rounds

The WOD for 5.29.12 is…

One of the recommendations of CrossFit: “Learn and Play New Sports.” Here Coach Aaron has some fun Barefoot skiing over memorial day weekend….

Complete the following for time:
Run 200 Feet
15 Hang Squat Cleans (115/80)
15 Push Press (115/80)
15 Overhead Lunges (115/80)
Run 200 Feet
12 Hang Squat Cleans
12 Push Press
12 Overhead Lunges
Run 200 Feet
9 Hang Squat Cleans
9 Push Press
9 Overhead Lunges

The WOD for 5.23.12 is….



3×3 Clean Pulls @ 80%
2×2 Cleans Pulls @ 85%

Sots Press
4×5 Athlete Picks weight, try to go up each time. If athlete can’t complete 5 unbroken/without dropping, return to previous weight.
If athlete cannot complete any Sots press, practice 4×5 overhead squat, with 2 count at bottom


“A Slow Painful Death”

Performed “Death By…” Style*

Power Cleans (135/95)
Toes 2 Bar

*”Death By” Style is performed by athletes completing one repetition of a movement on the first minute of a workout. And resting until the next minute, then completing the next numerical repetition.  Example, First Minute, perform one repetition, second minute perform two repetitions, third minute perform three, and so on, for as long as the athlete can complete the associated reps

In today’s workout, you will perform two movements in the minute time.  When you can no longer complete both cleans and toes-to-bar, stop doing the toes-to-bar and just continue the rep scheme with the cleans, until the athlete can no longer perform the associated reps.

Minute 1
 1 Clean
 1 Toes to bar
Minute 2
 2 Cleans
 2 Toes to bar