Warm up:
3 rounds of:
5 Hang clean and press (bar only)
5 Squats
5 Pull-ups
5 Push ups
Run to the end of the drive way

You have 12 minutes to establish a 1 rep max power clean

For time:

30 Back squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead* (135 lb./95 lb.)
20 Front squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead (135 lb./95 lb.)
10 Overhead squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead (135 lb./95 lb.)

*Shoulder to overhead can be a press, push press or push jerk.

Post power clean loads and WOD time to comments.


Saturday June 9, CrossFit for Hope. Details to follow!


I watched some of the live feed from the Central East regionals this past weekend, and holy cow, there are STRONG athletes headed to California for the Games this summer. AMAZING doesn’t even begin to describe their performances.

My favorite part though was near the end of WOD #4 – you know, the big chipper that starts with 50 back squats. Rich Froning (last year’s game winner, CrossFit Faith) finished first, around 20:00. He got a sip of water, then started walking around, coaching and cheering for his fellow competitors. EZ Muhammad, pictured here, is from CrossFit Faith and one of Rich’s training partners. EZ was nearing the time cap for the WOD, and Rich was right there to push him to finish in time.

That to me is what CrossFit is all about – pushing yourself and those around you farther than you ever thought possible, knowing you are better because your team is better. I love this game.


CrossFit Games announcers take on team Diane:


“Killing the fat man”, CrossFit Journal

I’ve heard a lot about the “Killing the fat man” series on the CrossFit Journal. I watched some of the episodes yesterday (they are free downloads), and it’s really great. It’s one man’s journey into CrossFit, and when you watch episode 1, you’ll trek down memory lane about your first time walking into a CrossFit gym.

Twenty years ago, Gary Roberts was a 187-lb. Marine. Today, he’s roughly 270 lb. and starting to believe he’s destined for an early heart attack or open-heart surgery.

Join Roberts—and CrossFit HQ filmmaker Sevan Matossian—on the 16-week journey to “kill the fat man” at Oceanside CrossFit in California.

Post thoughts to comments.

Monday WOD, May 14, 2012

12 thoughts on “Monday WOD, May 14, 2012

  • May 14, 2012 at 8:13 am

    # 240 pr fail
    12:14 RX
    Nice workout to start a Monday. Bringing everything from the ground provides a nice challenge, and there is more strategy than you realize.

  • May 14, 2012 at 8:25 am

    225# PC
    12:02 WOD – One of the hardest I have done recently. Took another 12 minutes to catch my breath, and I am still sweating 3 hours later.

  • May 14, 2012 at 8:58 am

    Great wod this morning. Lots of good competition.
    9:53 rx

  • May 14, 2012 at 10:42 am

    110 Power Clean PR
    13:23 WOD-75# on everything but OHS was 65#

  • May 14, 2012 at 12:35 pm

    225 on cleans
    18:29 on WOD. Absolutely horrible effort. It never goes as well when I do it by myself at the fire hall instead of showing up to the gym.

  • May 14, 2012 at 5:49 pm

    SC: 280
    WC: 9:45

  • May 14, 2012 at 5:59 pm

    PC: 205#
    WOD: 13:13 RX except dropped to #115 on rep 3 of OHS.
    Another humbling WOD…

  • May 14, 2012 at 6:35 pm

    PC 215

    Wod 16 min @115. Struggled all over the place today.

  • May 14, 2012 at 7:44 pm

    PC: 195 new pr

    WOD rocked my socks 20 min

  • May 14, 2012 at 8:15 pm

    Ughh…yalls times show me how far ive fallen. 13:50 rx’ed and a 245# power clean

  • May 14, 2012 at 9:26 pm

    wasn’t feeling the OHS so did 95# – 12:36

Comments are closed.