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

12 minutes to work to a heavy Clean

4 rounds for time of:

3 Power Cleans (185 lb./125 lb.)
7 Burpee Box Jumps
20 Double-unders

Rest 3 minutes, then complete max number of Kettlebell swings in 2 minutes

Post clean loads and WOD time to comments.



Bring three lacrosse balls with you (tape two of them together to make a peanut). If you want to bring your favorite beer, bring that too – it’s going to be a fun hour of movement and mobility, working out some of those nasty bits that we need to pay more attention to!


“Matt Chan schools the press”, CrossFit

This video has made the rounds mostly for the part where Matt is asked about his “chi”…and the most overlooked part of this video is the part where Matt discusses nutrition and elite CrossFit athletes (second question). It is spot on and one of the most accurate descriptions of how a competitive CrossFit athlete needs to eat in order to remain competitive.

Watch the video below and when Matt is asked about what he eats, pay close attention. (And if you haven’t heard about the “chi” part, you might just skip it – I still am a little floored anyone even asked the question.)

Post thoughts to comments.

Tuesday WOD, August 6, 2013

8 thoughts on “Tuesday WOD, August 6, 2013

  • August 6, 2013 at 6:30 am

    Today was a good day. Matched my Clean PR from over a year ago at 275#!

    WOD: 7:41 Rxed

  • August 6, 2013 at 7:26 am

    245# on clean.

    8:20 on the WOD.

  • August 6, 2013 at 9:39 am

    285 clean/5:02 metcon with 48 kb swings.

  • August 6, 2013 at 12:17 pm

    Great job today misty & josh!
    Big #’s!

  • August 6, 2013 at 4:30 pm

    KP only did the workout today so he could play to his strengths!

    6:37 RX/ 54 swings

  • August 6, 2013 at 8:55 pm

    4:38rx…51 kb swings

  • August 7, 2013 at 6:58 pm

    51kb swings

Comments are closed.