Protected: WOD/Blog

WOD: Hero wod “Harper”

23 min AMRAP

9 chest-to-bar pull-ups
15  power cleans (60/40)
21 air squats
400-meter run with a 20/10 kg plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Skill: Pull Up/Chest to Bar progressions,

3 x 5 Lower from a pull-up to a hang as slowly as possible

3 x max plank holds

WOD: Complete as many reps as possible in 7 minutes

Reps: 3, 6, 9, 12, 15, 18, 21 …

Thruster (45/30)

Chest to Bar Pull Ups (scale pullups or ring rows)

REST 3 minutes

WOD: 7 min AMRAP

12 KB Snatches (24/16)

15 Burpees


Skill: Squat Clean, Jerk

WOD: Open Workout “11.3”

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean and Jerk (75/50)

Finisher: 5 rounds

1 minute max reps deadlifts

1 minute max reps hand release pushups



Only 8 WEEKS Until the CrossFit Open!!!! you may see us re-visiting some of the past open workouts each week, heres wod 1 from 2014 “Wod 14.1″…….enjoy


1.) T2B Ladder 1-2-3-4-5-6-7-6-5-4-3-2-1 (sets to be done unbroken)

2.) 3 Attempts a max (unbroken) Double unders

WOD: 14.1

10 min AMRAP

30 Double unders

15 snatches 35/25kg