Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run

15 minutes to work to a heavy overhead squat

Compare to October 4.

For time:

Reps 18-15-12-9-6-3 of
Toes to bar
Push ups

Post OHS loads and WOD time to comments.


25 signs that you lift big and eat big….My favorite one, “After a day of heavy 5×5, walking down stairs is the hardest task imaginable” – so true! Post your favorite to comments!


I’m reading Purpose Driven Life and last week, I read a chapter on Cultivating a Community. The deeper I got into the chapter, the more I realized it perfectly describes the environment at our CrossFit. People ask me all of the time what our CrossFit is like, and the first thing I tell them is, “It houses an awesome group of people, and we have a great community.” It’s hard to explain because in reality, it’s something you have to experience.

Now, before you decide I’ve got an express ticket on the sentimental, hokey train, go visit another CrossFit box, and you quickly see, our CrossFit is really unique and special. I am by no means knocking other affiliates – there are so many great boxes out there, and every time I visit another one, I really appreciate how awesome our gym is. Every single person at our box has enriched our community, and the cool thing is, as we continue to grow, our group is more enriched.

In Purpose Driven Life, there are 9 characteristics of a successful community that helped me see why our box is so special. “We share our true feelings (authenticity), encourage each other (mutuality), support each other (sympathy), forgive each other (mercy), speak the truth (honesty), admit our weaknesses (humility), respect our differences (courtesy), not gossip (confidentiality), and make the group a priority (frequency).

When you look a the list of characteristics, it’s obvious why genuine fellowship is so rare. It means giving up our self-centeredness and independence in order to become interdependent.”

We are one team. Community requires commitment, and each one of us has shown up daily, encouraged others and pushed each other to make one great team!

Post thoughts to comments.

Monday WOD, July 2, 2012

8 thoughts on “Monday WOD, July 2, 2012

  • July 1, 2012 at 1:39 pm

    Thanks for sharing the excerpts from “Purpose Driven Life”. I completely agree with your comments. Everyone- if you haven’t had the chance to read “Purpose Driven Life”, do yourself a favor and do so. It is incredibly enlightening and may help give great perspective.

  • July 2, 2012 at 10:37 am

    185# OHS
    8:18 on the WOD. Kyle got me by 4 seconds. Must have been his new fast haircut!

  • July 2, 2012 at 12:18 pm

    80# OHS PR
    9:36 WOD

  • July 2, 2012 at 5:17 pm

    7:58 or 8:57. I don’t remember. I only recently restored blood flow back to my brain. Oh, and I did Toes to Rings instead of bar.

  • July 2, 2012 at 6:22 pm

    225 OHS / 7:15 in the hottest gym I have ever been in

  • July 2, 2012 at 6:27 pm

    235# OHS PR to dethrone Ryan from the leader board!

    Wod: 9:56

  • July 2, 2012 at 10:31 pm

    PR on OHS 115 tried for 135 but couldn’t get my balance. Maybe next time. 11:00 on the WOD. I was using Bo as motivation to go faster then I realized once we finished( at the same time) He started 2 or 3 minutes after me…. Had a laugh at my own expense on that one

    Pull up bars got crowded so I moved to the rings

  • July 2, 2012 at 10:42 pm

    Great job everyone. Kercho, sorry to disappoint but new kid in town, Reid, PRd OHS today at #255. I was a witness…

Comments are closed.