Thirteen Point Four

by Andrew B

cgo-16point2_0035Len S

Toes-to-bar are one of those high-skill movements that are super simple but can be difficult to execute during demand.

CrossFit WOD for Monday 12/12

board press 5x5x70

as many reps as possible in 7 minutes:
3 shoulder-to-overhead, 61/45kg
3 toes-to-bar
6 shoulder-to-overhead, 61/45kg
6 toes-to-bar
9 shoulder-to-overhead, 61/45kg
9 toes-to-bar
12 shoulder-to-overhead, 61/43kg
12 toes-to-bar
15 shoulder-to-overhead, 61/43kg
15 toes-to-bar

Performance 75/52kg, Fitness 43/29kg. Post score to whiteboard.

Barbell Club WOD

clean & jerk
front squat
front lunge
accessories: HSPU, back extensions

Kettlebell S&C WOD


Skill work. Cleans and see-saw presses

Strength Day 10:
19 heavy swings per minute for 10 minutes


+ Winters, Johnson, Batchelor, Langtor, Sasser Sweep Gold American Open Championships Video Highlights – USA Weightlifting


by Andrew B

cgo-16point2_0054Landon S

CrossFit WOD for Thursday 10/27

Test 1 – Overhead Stamina Test

Hold a single 15/5kg (Fitness) 20/10kg (Rx), 25/15kg (Performance) bumper overhead w/o breaking posture or moving for 3 min+

Test 2 – Farmer’s Walk Test

– 800m farmer’s walk (2×24/16kg Rx, 2×20/12kg Fitness) for time. Must start and end each 400m behind the red line at the beginning of the ramp. Must get a foot on the sidewalk-long grate at the turnaround.
– break as much as you need to, don’t run, but hurry TFU

Test 3 – Outlaw Barbell Snatch Efficiency Test

From 0:00 to 5:00 do 2 snatches at 80% of 1RM, then from 5:00 to 7:00 do as many snatches as possible. Must prove stability at top of each rep.

Test 4 – “ANNIE”

50-40-30-20-10 rft:
double unders
ab-mat situps

Post all results to whiteboard.

HellaFit WOD


30 min AMRAP:
400m run
10 front squats
10 pushup + scap ‘shups
10 OH lunges
10 pullups/row variation


+ A Lesson in Leadership: 2 Football Coaches, 2 Player Mistakes, and 2 Very Different Reactions – INC

Hips, Hips, Hips!

by Andrew B

2016 Jan Foundations-55Jeff B

Most kettlebell movements can be completed more efficiently when you completely flex the entirety of the leg: the foot, calves, quads, and glutes.

CrossFit WOD for Sunday 07AUG2016

press 5×5, then


3 rounds, 1 min each:
+ burpee
goblet squat
+ shooter pushup
+ kb OH lunge
+ row (cal)
+ rest

Performance: 32/24kg, Fitness: 20/12kg. Post score to whiteboard!

HellaFit WOD


5 rounds, 1 min each:

1. burpee
2. squat
3. pushup
4. lunge
5. row
6. rest


+ How to Increase Your Aerobic Capacity – Barbell Shrugged

The Next FCF Intramural

by Andrew B

CGO 16point3-6

Team 16.WHUT? from the Spring 2016 FCF Intramural. The next FCF Intramural will return in the fall!

CrossFit WOD for Saturday 16JUL2016

10 minutes to find a heavy shoulder-to-overhead, then

for time:
30 shoulder-to-overhead
400m run
25 power cleans
400m run
20 front lunges, alternating
400m run
15 deadlifts
400m run
10 burpee-muscle-ups

Add 5kg every round. Performance starts with 70/50kg, Fitness starts with 52/38kg.

Level 2 WOD

– snatch from blocks 5x2x70
– back squat 1x3x80, drop 15kg then 1×5
– sumo deadlift 1x3x80, drop 20kg then 3×5


AMRAP in 10 minutes:
7 deadlifts, adding 10/5kg every round
40 double unders

Elite/Rx: 100/70kg
Masters: 80/61kg
Scaled: 61/52kg, single unders


in 3 minutes
50 wall ball, 20/14#
max calorie row


900m-to-300m row. There are three paces:

– First Pace: 2k pace +10sec per 500m
– Second Pace: 2k pace
– Easy Row: 2k pace +20sec per 500m

With each distance maintain the First pace until the last 300m in where you row the Second pace. 200m easy row between each set at sub-recovery pace. Total: 5400m. 

Yoga Not Yoga at 10am

Come stretch out your tight bits!


+ Reebok Doesn’t Agree – Twitter
+ Pride and Pushups – CrossFit Journal
+ Do You Have a Fixed Mindset or a Growth Mindset? – Breaking Muscle