Protected: WOD/Blog

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




Strength: 4 rounds 1 minute per exercise

wall ball sit-ups, superman, hollow rock

Wod: 4 rounds max reps

1 minute Wall Balls

1 minute rest

1 minute push-ups

1 minute rest

1 minute Box Jump Overs

1 minute rest

1 minute Double unders


Strength: 12 min EMOM

2 Heavy Squat Cleans

WOD: Hero Wod “T.U.P” (courtesy

15-12-9-6-3 For Time

Power Cleans (60/40)

Pull Ups

Front Squat (60/40)

Pull Ups


U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.