WOD 3.30.15 Monday

A. Squat- 80% of 1RM

  • 3×5

B. Super set – 80% of 1RM

  • 3×5 Strict Press
  • 2×5 Deadlift

C. Conditioning- 3 Rounds

30sec ON/10sec OFF:

  • KBS
  • Push-ups
  • Seal Jacks (Speed)
  • Mountain Climbers
  • Hollow Rocks or V-ups
  • KB Front Squat

D. Core- 3x

  • 4/side Spiderman Pushup
  • Stir-the-Pot (arms on swiss ball OR feet in rings)
  • Band-Resisted Anti-Rotational Press





WOD 12.5.14 Friday

A. 4 Super-sets:

  • 3 Strict Press + 3 Push Press + 3 Push Jerk

B. 20 sec on: 20 sec off

  • 4 Rounds, Alternating:
    • Chin over bar hold
    • Deficit Push-ups

Rest 1 minute

  • 4 rounds, Alternating:
    • Handstand hold
    • Hollow hold

C. HELEN: 3 rounds for time.

  • 400m Sprint
  • 21 Kettlebell Swings (24kg)
  • 12 Pull-ups






WoD 11.03.14 Monday

Warmup: 500m Run
  • Agile 8 (video)
  • Shoulder Alphabet (I, Y, T, W)
  • PVC pass thrus/ halos/ wrist sttretch

A. 4 Rounds, ascending

  • 3 Strict press + 3 Push Press + 3 Push Jerks

B. 4 rounds

  • 1 wall walk + 30sec Handstand Hold
  • 80 walking lunge steps

C. 20-15-10-5

  • GHD sit-up (scale v-ups
  • Back extension
  • K2E
  • Barbell Stiff-legged dead lift

WOD 6.9.14 Monday…(RE)Test Week

CrossFit TOTAL: Back Squat, Shoulder Press, Dead lift added together.

A. Back Squat

  • find your 1RM

B. Strict Press

  • find your 1RM

C. Dead lift

  • find your 1RM

This chart tells you at about what level you are according to total body weight. Most novice athletes are encouraged to set training goals. Initially, as you begin your journey through CrossFit we ask that you set reasonable goals with an eye toward constant improvement. For instance, I would suggest a dead lift goal for females of 1.5 x BW; for males: 2 x BW. Body weight is a mere measure and most handy for those just starting out. Once you hit those strength goals we can focus on tightening up technique and setting new goals. (NOTE: These numbers are your CrossFit TOTAL: Back Squat, Shoulder Press, Dead lift added together.)


The CrossFit Total

By Mark Rippetoe

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

WOD 7.8.13

A. Strength:

Shoulder to Overhead: 6 x 3

B. 5 Rounds for time:

  • 30 UFC’s*  (in memory of Anderson Silva)
  • 20 One-legged Ring Row
  • 10 Shoulder to Overhead (75lb/45lb)

*UFC’s = move from the squat position to the ground and back to the squat. The goal is to never stand up from the squat position

one leg ring row