Wednesday WOD

Wednesday: (MGW)

AMRAP in 12:00

Run 800 m

30 Kettlebell Swing (Russian) (53/35)

30 Goblet Squats (53/35)

30 Burpees

Tuesday WOD

Tuesday: (GW)

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle-ups

10 Power Cleans (135/95)


Scale appropriately

Monday WOD

Monday: (M)

Push Press



Row 5K

Friday wod

Friday: (G)

For time:

Get with a trainer and practice drills for an hour that will help you get a muscle-up.


 If that does not tickle your fancy then complete 50 strict pullup/ strict toes to bar combo.

Thursday WOD

Thursday: (WM + a little bit of G for RP’s Birthday)


Happy 50th Birthday to Rick Pace!


This is one of the early CrossFit Hero WODS that Rick and I did together way back in 2009 just one month after the terroristic attack on Fort Hood. Scale accordingly.


 “Lumberjack 20″


20 Deadlift (275/165)

Run 400m

20 KBS (American) (70/53)

Run 400m

20 OHS (115/75)

Run 400 m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400 m

20 Box Jumps (24/20)

Run 400 m

20 Squat Cleans (115/75)

Run 400 m