Thursday, December 27, 2012


5 Rounds
400 meter run
15 Overhead Squats @ 95/65#

Wednesday, December 26, 2012


5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest

Tuesday, December 25, 2012


Hey ya'll, we will definitely have normal morning classes this week; 0545 on wed, thur, and fri. No word on evening classes just yet.

I'll post a WOD every day, but feel free to come in for open gym during that time.

Since you're all well rested, let's establish some bench marks...

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Thursday, December 20, 2012


"You've Got a Friend in Me"

200 Partner Burpees
- you can alternate/rest as needed but only one person, of the pair, can be doing burpees at a time
- it's 200 total, between the two of you, not necessarily 100 each
- newbs pair up w/ OGs...meaning newer CrossFitters will pair up with a  more experienced athlete

Wednesday, December 19, 2012



3 Rounds Burgenor
Row 500 meters

7 Rounds
7 L arm/R leg Kettlebell Snatch Lunge (24/16 kg)
7 R arm/L leg Kettlebell Snatch Lunge
7 KB Swings
7 Situps

Tuesday, December 18, 2012


"@$$ Crack Rash?"

 Warmup with 3 Rounds of:
10 Squats
10 Pushups
10 Box Jumps

5 Rounds for Max Reps of:
Body Weight Squats - that's a bar loaded w/ your body weight...not air squats!
Handstand Pushups (HSPU)
- rest as needed but there is a 30 minute time limit

- then -

"Flight Sim"

5, 10, 15, 20, 25, 20, 15, 10, 5 Double Unders (Dubs)
- each set must be done unbroken
- if you break a set, you must start over
- no stringing sets together
- singles are X3 - 15, 30, 45, 60, 75, 60, 45, 30, 15 and all the same rules apply
- 10 minute time limit

0545 and 1700
Warmed up and ready to go at 0600 and 1715

Monday, December 17, 2012



3 Rounds of Burgener
- dip/drive w/ shrug (speed through the middle)
- elbows high and outside
- muscle snatch
- snatch lands at 2, 4, 6, 12 inches and full squat
- put it all together

20 min to establish 1RM Clean and Jerk


AMRAP in 10 minutes of:
10 Toes to Bar (T2B)
10 Pushups
100 meter shuttle run

The shuttle run is done outside. Cones will be spaced 10 meters apart. You start at the first cone, run down to the second and come back; that's 20 meters. Repeat 5 times.

0545 and 1700
Warmed up and ready to go at 0600 and 1715

Sunday, December 16, 2012


"Case of the Mondays"

10 Pushups
15 Situps
20 Squats
15 Dips
10 Burpees

One Up Pullups
1 pullup the first minute
2 pullups the second minute
3 pullups the third minute...and so on until you can't complete all the pullups in that minute


Tabata Box Jumps
rest two minutes
Tabata Wall Balls

WODs will post everyday at 1900 for the next day
Meeting at CFM at 0545 and 1700 as per usual
Be warmed up and ready to start at 0600 and 1715

Saturday, December 15, 2012


Open gym Saturday at 1300! We will take 15 min at the start to clean. Work on your goat, get some heavy/technique lifts in, make up a WoD, whatever. We'll be there at least two hours so come when you can. Woot!

Friday, December 14, 2012

Nick's Test Post


Thursday, December 13, 2012


5 Rounds for time
50 Double Unders
7 Handstand Pushups
9 Deadlifts 135/95

Wednesday, December 12, 2012


“12 Days of Christmas”
1 Burpee
2 Double Under Jump rope (DU’s)
3 Knees to elbows (KTE)
4 Thrusters
5 Rings Dips
6 Pull-ups
7 Sit-ups
8 Squats
9 Wall Balls
10 Push-ups
11 Jumping Lunges (each leg, so you end up doing 22)
12 Kettlebell Swings

Performed like the song, you start with 1 Burpee, then you do 2 DU’s and 1 Burpee, then 3 KTE and 2 DU and 1 Burpee, and so on.

Tuesday, December 11, 2012


 Push Jerk
9 Rounds for Time
5 Burpees
7 KB Swings 24/16
9 Squats

Monday, December 10, 2012



Thrusters 95/65


Deadlift 10x8x5x5x5

KB SDHP 24/16
Box jumps
Hand Release Pushups

Thursday, December 6, 2012


Push Press 10x8x5x5x5

3 Rds
21 DUs
7 Left Leg/Right Arm KB Snatch Lunges
7 Right Leg/Left Arm KB Snatch Lunges
7 Burpees

Wednesday, December 5, 2012


A good pull

Burgener Warmup

Snatch Technique
EMOTM Snatch 50% Max for 15 min


Tuesday, December 4, 2012


The correct recieve position of a clean.

“A thorough warm up will improve performance through the following mechanisms:
  • Increased rate and strength of muscle contraction
  • Increased muscle coordination through related movements
  • Increased metabolic rate
  • Increased efficiency of the neuromuscular system
  • Increased work capacity
  • Improve cardiovascular and respiratory efficiency, e.g., the adaptation of the heart to exercise stress is improved and likewise oxygen delivery to working muscles is a benefit.
  • Reducing the possibility of injury through increased muscle elasticity and improving the joint range of motion. This is particularly important for the development of skill efficiency in Weightlifting.
  • Psychological benefits

"Filthy Fifty"
50 rep chipper of each of the following
Box Jump
Jumping Pullup
KB Swing
Lunge (25 ea leg)
Push Press @ 45/35
Back Ext
Wall Ball

Monday, December 3, 2012


                                                                     Donny Shankle

Burgener Warmup

Squat Clean 10x8x5 Warmup

EMOTM Clean 75% Max for 15 min

Backsquat 10x8x5x5x5

KB swing
hand release pushup
box jump