Run 5k

or, Row 5k

So I bet some of you read yesterday’s blog and said, “Yep, I’m a finisher. I have no problem with that.” What better way to prove that than with today’s WOD. If you are good with doing 5k’s then let’s see if you can get a PR. If you can’t run because of a physical limitation then row, but first-come, first-serve on the rowers! For some of you 5k may be too much at this time. So if the longest you have ever run in a while is 400 to 800 meters at one time, try 1 mile. If that’s too easy, try 2 miles. If you can’t run then walk fast, if you can’t walk fast then walk. 5k’s can be walked in 45-50 minutes or less. Whatever you do, challenge yourself to go further or faster than you have ever done before. But most importantly, be a finisher.



Have you ever been presented with a task that, just by looking at it, made you want to avoid it before you even considered doing it? If so, maybe that task is just what you need. Maybe you want to avoid it because you don’t think you can do it. Perhaps you don’t think you have the patience for it. Or just simply, you don’t like doing that particular thing.

Sounds like a WOD to you? There are many workouts out there that bring that awful dread, that sick feeling in your stomach when you read them on this site first thing in the morning. But if you have been CrossFitting for a while you know that these workouts are the most satisfying of all. Now I’m not talking about that satisafaction you get because you had to scale down the WOD in order to do It. I mean who says “Yay, I did modified push-ups!” or “Woohoo, I got my jumping pull-ups!”

No, I’m talking about the satisfaction you get because you finished it. You did all twenty minutes of “Cindy” without quitting, even though you used a green band to assist you with the pull ups. You did all 90 reps of “Fran”, even though you did it with a 45 lb bar and jumping pull-ups. And “Holy shit, I just did “Muprh”!, even though you didn’t use a twenty pound vest. All that matters is that you did it, crawling instead of walking, walking instead of running, and spitting, coughing and cursing yourself the whole time.

Get what I mean?

So whatever the reason is that you would like to avoid that particular task, assignment or that WOD, that is the reason why you should do it.



Eight rounds for reps:
Squats 20 seconds work/10 Seconds rest
Push-ups 20 seconds work/10 Seconds rest
Knees to Elbows 20 seconds work/10 Seconds rest
Burpees 20 seconds work/10 Seconds rest



We celebrate Elba’s birthday with her WOD!

For time:
200 meter Run
40 Kettlebell Swings, 1.5/1 pood
200 meter Run
40 Double unders
200 meter Run
40 Sit-ups
200 meter Run
40 Ball Slams

Clean Wall Balls

As many rounds as possible in 12 minutes of:
Clean 115/80 lbs, 6 reps
12 Wall Ball Shots, 20/14 lbs

Open Gym


Come in to make up a WOD, lift heavy or work on a skill!



Here we go again, what’s up with these WOD’s lately?

The second Success Program evaluation starts today! Come in early to record your stats. If you are not participating in the program you can still come in to do the WOD:

For time:
400 meter Run
50 Squats
40 Sit-ups
30 Push-ups
20 Burpees
10 Thrusters, 45 lbs

Afterwards, if you still have enough in you, WE DO TEAM TIRE FLIPPING!!