Archive for February, 2013

Workout of the Day: Saturday 02-16-2013

9:00/10:00 WOD: 3 rounds for time:

  • 1:00 Max Sit Ups
  • 1:00 Max Lunges
  • 1:00 Max Push Ups
  • 1:00 Max Squats
  • 1:00 Max Mountian Climbers
  • 1:00 Rest

Workout of the Day: Friday 02-15-2013

Buy In: 3:00 of continuous plank and hollow rock alternating every 30 seconds


Strength WOD: Pick one lift or more (obviously your weakest)

  • Press 3-3-2-2-1-1
  • Back Squat 3-3-2-2-1-1
  • Deadlift 3-3-2-2-1-1

Note: experienced CrossFitter can do thier “CrossFit Total” and max all three lifts.



  • Max Wall Ball Shots (stop every minute and do 5 burpees)

Workout of the Day: Thursday 2-14-2013

Buy In: 3:00 max burpees


Strength WOD: Complete for weight: (record total weight added)

  • 3:00 Weighted Pull Ups
  • 3:00 Weighted Dips
  • 3:00 Weighted Pistols

Scaling: Scale with bodyweight or bands as needed



  • Run 200m (with Slam/Med Ball)
    • A: 10 lb.
    • B: 20/15 lb.
    • C: 30/20 lb.
    • Elite: 50/40
  • 7 Handstand Push Ups
  • 7 BW Front Squats (scale as needed)

Workout of the Day: Wednesday 2-13-2013

Power WOD: 5 rounds:

  • 1:00 Hang Snatch (50-70% 1RM. Record reps and weight)
  • 1:00 Rest


METCON: 2 rounds for time: (max 18:00)

  • 100 Double Unders (400 singles)
  • Row 600m
  • 30 Toes To Bar

Workout of the Day: Tuesday 02-12-2013

Strength WOD: Deadlift 3-3-2-2-1-1 (max 12:00)


WOD: “Badger” 3 rounds for time:

  • 95 pound Squat clean, 30 reps (95/65)
  • 30 Pull-ups
  • Run 800 meters

Scaling: A: 45/35 SC, 15 pull ups, 400m. B: 75/55 SC, 20 pull ups, 800m. C: Rx


 Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007

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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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