6-20-14 “Annie”

Double Unders (3:1)
Sit Ups

Double Unders (3:1)

Compare your previous time HERE.

6-20-14 annie


6-19-14 – The 3 Reasons People Are Obsessed With Crossfit

STRENGTH – Clean and Jerk
10 min Work to work up to a heavy Single Rep
1 Power Clean
1 Hang Squat Clean
1 Jerk

400m run
20 Hand Release Push-up
10 OHS (95#/65#)

Article of the Day: The 3 Reasons People Are Obsessed With CrossfitCrossFit’s ritual intensity reverses these polarities: it’s tribal, it’s intense, it’s never the same workout twice. It replaces cosmetic aspirations (six-pack abs, buns of steel) with an emphasis on function – mastery, progress, work capacity. It replaces the ease and comfort of gym machines with a demand for all-out effort and an archaic stoicism. Read the complete article here.


Snatch 12 min EMOM
3 rounds
Min 0 – 1 Squat Snatch -50# off 1 RM
Min 1 – 1 SS -40# off 1 RM
Min 2 – 1 SS -30#
Min 3 – 1 SS -20#
(then start back over at 50# off of your 1 RM)

200m Sled Pull (45#/25#)
15 KB Swing (53#/35#)
5 Wall Walk
(scale wall walk with 5 handstand hold for 5 sec)

6-16-14 Leave No Survivors – This Saturday

15 min AMRAP
5-Squat Clean (105#/75#)
11-Box Jump (20″)

CrossFit On Day: 16 x 100m sprint on the 0 and 30 second – if you fail sit one interval out and then continue – 10 burpee penalty for each failed round
CrossFit Rest Day: 45 min – cover as much distance as possible

Leave No Survivors is THIS SATURDAY. If you are on the fence about signing up now is the time. The field is smaller than in previous years so the event will be one day and will also be a really great experience if you want to try your hand at competing. All of the workouts are known and all of the event details can be viewed at www.iotacompetitions.com – A HUGE thank you to Progenex for sponsoring this event and for taking great care of us!


12 min to find 1 RM Squat Snatch
or Power Snatch + OHS

20 Kettle Bell Swing (53#/35#)
30 Sit-up
400 m run

ARTICLE of the DAY: From the Art of Manliness – “Every man should be able to save his own life; 5 fitness benchmarks a man must master.” CLICK HERE to find out if you are MAN ENOUGH!