WOD's 6.8.15 - 6.12.15

Remember to drink water.  Water is your friend.   Need help with eating click here.    The new t shirts went really fast. I m planning to make another order. If you want one please put your name on this list.


EMOM 20 Mins

5 Perfect Burpees

2 Strict T2B

2 Strict Pull Ups


This is the culmination of our 3 month back squat cycle.  I have witnessed the people who have stuck with the cycle get much stronger.  In my career in crossfit I see know other exercise that benefits the human body more. Stay in the rack.

Find your 1 RM Back Squat

Find Your 1 RM Max Front Squat

Run Widow maker to lorna and back for time.

Wednesday - The Wodlife Individual Chipper

For Time:

50 Double Unders

40 Cleans 135/95

30 KB or DB Thrusters 53/35

20 Burpee Box Jump Overs

10 Pistols


Front Squat 

65% 1 RM 8 x 3

1 x 5 @ 70

2 x 2 @ 75

1 x 1 @ 80%

HSW 200 ' or HSH 4 MIns


1 RM Snatch

"Annie with a Med Ball"


Med Ball Sit Ups 14/20

Double Unders