With a continuously running clock complete 5 thrusters every minute.
  • From 0:00-5:00 use 75 lb.
  • From 5:00-10:00 use 95 lb.
  • From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

With Everything we do, the mantra:
  1. Technique
  2. Consistency
  3. Intensity

For Time:
  • 50 Double Unders
  • 40 Squats
  • 30 Kipping Toes to Bar
  • 20 Burpees
  • 10 Push-ups

Push Jerk 3-3-3-3-3

Sorry for the late post. If you haven't noticed...I am pulling back from using Beyond The Whiteboard for posting our daily WOD. I've noticed that most people were simply using it to see the WOD and not record their results. Therefore I will post the WOD right here every day!
Someone at the box is probably either where you are now, or where you'd like to be someday. This means you'll feel comfortable on day one but also inspired to push past your comfort zone.

Trainers genuinely care who you are and how you're doing, and not just during the workouts. So do other CrossFitters. We want to support you as you establish fitness as part of everyday life. We want you to know that the best way to reduce stress is a burpee, not Breyers. 


You can do this. We can help.

Add some positivity and see what grows.

See you at the box,

Who encourages you? On the days when you'd honestly rather not, do you have a go-to person who motivates you to make healthy, productive choices – no doughnuts allowed? Could you use one?

Psychology 101 says positive people help with positive choices.

There's not a lot you can do about family, and you're probably stuck with your co-workers, too. But there's plenty you can do about your friends. Changing your environment can go a long way toward changing your life. (Lasting Change)

If you can't delete the negative, you can always add more positive.

Tabata Something Else
  • Tabata Pull-up 
  • Tabata Push-up 
  • Tabata Sit-up (abmat) 
  • Tabata Air Squat 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

"How did a 29-year-old pitcher drafted 10 years ago add over 2 miles per hour to his fastball?" 

He trained at CrossFit One Love in Montgomery, New York. CrossFit One Love reports that Davis, “has been training with us over the past 2 off/preseasons.” And they report that, training at CrossFit One Love, Davis “dramatically increased his overall strength including 25% increases in his squat and deadlift and 10mph on the mound!”  Read the story

Teams of 2

  • Power Snatch (95/65)
  • Box Jump Over (24/20)
  • Overhead Squat (95/65)
  • Toes to Bar
  • Wallball (20/14)
  • Burpee

First, here’s the obligatory “before” picture. (Circa early 90s)
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

No, this woman is not a CrossFitter. However, she was a world class bodybuilder who pushed the envelope to be the best. The lure of steroids is that you can get bigger, better, and stronger than you might otherwise. The side effects of taking steroids are horrible. Women develop masculine features and becoming outright ugly. Even some CrossFit women. Guys will see their nuts shrink, develop horrible acne and become miserable jerks. The risk of premature death rises dramatically with steroid use. 

Just don't do it.

Unfortunately, with the advent of the CrossFit games I've seen many men and women follow the same path. It just isn't worth it.  see the "post" pics

AMRAP 10: 
  • 10 Toes-to-bars 
  • 10 Push-ups 
  • 10 Toes-to-bars 
  • 10 Wall Balls, 20/14 lbs