WOD 4.18.2014

Trish Hunt


Deadlift: 7×2 at 85%. Sets across.


EMOM 12:

6 Thrusters (95/65) 6 Burpee Box Jumps (24/20)

Score is number of rounds successfully completed. Post to Wodify.

Please note the schedule for tomorrow (Saturday)! 8:30: CrossFit/Elements 9:30: Oly 10:30: CFDV Band Tests

All classes except for Kettlebells will be cancelled on . . . → Read More: WOD 4.18.2014

WOD 4.17.2014



Squat Cleans (135/95) Ring Dips

Post time to Wodify.

7 Weird Things CrossFitters Do

Time for another cow share order, this time from Bringhurst Meats! Cost is $250 for 40 pounds, or $130 for 20 pounds of grass-fed beef goodness. Add yourself to this list if you want in by 4/25/14.

Please note the . . . → Read More: WOD 4.17.2014

WOD 4.16.2014

Paul Mensack


With an 18-minute clock:

30 Burpee Pullups 50 Toes to Bar 70 Double Unders AMRAP Bar Muscle Ups

Score is total reps achieved. Post to Wodify.

It Takes More Than Strength to Lift Heavy

Time for another cow share order, this time from Bringhurst Meats! Cost is $250 for 40 pounds, . . . → Read More: WOD 4.16.2014

WOD 4.15.2014

Samm Stout enjoys the ride.


Press: 7×2 at 85%. Sets across.


Tabata Row (cals) Rest 1 minute Wallballs (20/14) Rest 1 minute Back Squat (95/65, taken from rack)

Traditional Tabata scoring: take lowest rep set for each and add together for score.

Post to Wodify.

Understanding Sleep for Optimal Recovery & Productivity

. . . → Read More: WOD 4.15.2014

WOD 4.14.2014

Joel Banks. Photo by Suzanne Rady.

Main Site Monday: April 7th, 2014


In front of a clock set for 12 minutes:

1 minute of double-unders 1 minute of dumbbell snatches 2 minutes of double-unders 2 minutes of dumbbell snatches 3 minutes of double-unders 3 minutes of dumbbell snatches

RX: 50/35

Post total . . . → Read More: WOD 4.14.2014

Endurance WOD 4.13.2014

Endurance WOD

Pick one or two of the following:

Ruck: 1 Broomile March (60/40 added to backpack)

Run: 5x400m. Rest 1 minute after each run.

Row: 5x500m. Rest 1 minute after each row.

Post results to Wodify.

WOD 4.12.2014

Josh Proffitt. Photo by Jim Heckman.


Partner Workout

2 rounds of 3 minutes at each station:

Station 1: Bench Press (135/55) Station 2: Russian KB Swings (53/35) Station 3: Row (cals) Station 4: Box Jumps (24/20)

One person works at a time. No rest between stations.

Post total reps to Wodify.

Study: Exercise Helps . . . → Read More: WOD 4.12.2014

WOD 4.11.2014

Kevin Belza. Photo by Jim Heckman.


Press: 6×3 (80%) Sets across.


5 rounds of:

10 Overhead Squats (75/55) 10 Toes to Bar

*Both movements must be done unbroken. 5-burpee penalty any time you have to break up the reps for either movement.

Post results to Wodify.

Napping Can Dramatically Increase Learning, Memory, Awareness, . . . → Read More: WOD 4.11.2014

WOD 4.10.2014

CFDV Game of Thrones

When you play a game of thrones, you either win or you die.

This will be a battle for the Iron Throne and you all will pay the iron price.

Send a raven…this one’s going to hurt.

Details will be announced when you arrive for class.

Why Do You Even . . . → Read More: WOD 4.10.2014

WOD 4.9.2014

Maureen DeMaria


20-minute AMRAP:

5 Pullups 10 Pushups 15 Squats

Record rounds and reps in Wodify.

For anyone doing this WOD and the Push-Up Challenge, you can count your first 50 push-ups in the workout toward the challenge as long as they’re pretty. No PVC stick required.

Our Year of No Sugar: . . . → Read More: WOD 4.9.2014