Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

5×2 Press

3 rounds for time of:
300m Row
15 Wallballs
7 Pull-ups

Rest three minutes, then do 2 rounds of :
1 minute BOP
1 minute Double-unders
1 minute Sit ups
Rest 1 minute

Post press loads and WOD time to comments.


Basketball player gets his big shot, CBS News


Tomorrow morning we will do Open WOD 13.1 following the 9am class! Be sure to stick around and cheer on your friends!!

Be FIERCE for WOD #1.

From CrossFit Rubicon….*Burn Your Ships.

The phrase “Burn The Ships” comes from a historic conquest of history when, in 1519, Spanish Conquistador Hernando Cortez landed in Mexico on the shores of the Yucatan, with only one objective…seize the great treasures known to be there, hoarded by the Aztecs. Cortez was committed to his mission and his quest for riches is legendary.

Cortez was an excellent motivator, he convinced more than 500 soldiers and 100 sailors to set sail from Spain to Mexico, commanding 11 ships, to take the world’s riches treasure. The historic question is “how a small band of Spanish soldiers arrived in a strange country and swiftly brought about the overthrow of a large and powerful empire that was in power for over six centuries?”

For Cortez, the answer was easy. It was all or nothing! A Complete and Total Commitment.

Here’s how Cortez got the “buy in” from the rest of his men. He took away the option of failure. It was conquer and be heroes and enjoy the spoils of victory…or DIE! When Cortez and his men arrived on the shores of the Yucatan, he rallied the men for one final pep talk before leading his men into battle, and utters these three words that changed the course of history. “Burn the Ships”.

He met with resistance from his men. “Burn the ships,” he repeated.

He then uttered these words “if we are going home, we are going home in their ships”.

With that, Cortez and his men burned their own ships, and by burning their own ships, the commitment level of the men was raised to a whole new level. A level much higher than any of the men, including Cortez, could have ever imagined.

Amazingly, the men conquered the Aztecs and had succeeded in something where others had been unsuccessful for six centuries. With the victory Cortez and his men took the treasure.

Why did they win? They had no escape. No fall back position. They had no choice! It was “succeed or die”. Their ships were burned. They had no way to get back. Their backs were to the wall.


Tomorrow is WOD 13.1… You have five WODs to burn your ship and prove to yourself (and not anyone else) what you are made of. 3,2,1….GO.

Friday WOD, March 8, 2013

7 thoughts on “Friday WOD, March 8, 2013

  • March 8, 2013 at 8:24 am

    What does BOP mean under WOD

  • March 8, 2013 at 8:48 am

    BOP= Bike of pain (airdyne bike)

  • March 8, 2013 at 9:15 am

    Also, Cortez had syphilis and was crazy. Never let a lunatic burn your boats or bridges for you. Don’t you get into enough trouble on your own?

  • March 8, 2013 at 6:49 pm

    Strict Press @ 165
    WOD (timed portion): 7:08

  • March 8, 2013 at 7:23 pm

    Andrea you are like a beautiful mind!

    Next time I see you I’m giving you money from my wallet, just on general principle.

  • March 8, 2013 at 7:31 pm

    Press – 85#
    WOD – part 1: 7:57
    2nd part, I wasn’t really counting

Comments are closed.