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

Back squats 8-6-4-2-2-2



21-15-9 reps of:
Handstand push-ups
Ring dips

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in 2006. “JT” is the first HERO WOD CrossFit did, first posted July 5, 2006. Read through some of those initial comments, and you’ll see comments from men who served with JT.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Compare to November 5, 2012. Post time to comments.


Grinding against the sugar monster, The Box Mag

Why your brain treats Oreos like a drug, Forbes Magazine

(If you have any doubt sugar doesn’t make you absolutely crazy, go visit your child’s school on November 1, the day after Halloween. It will make you want to never, ever eat sugar again.)


This is how the weightlifters from Mexico get their mobility in at the World Championships!

Try this one out – you have to have a decent amount of weight on the bar in order for it to work, but it’s worth it to load your bar up and stretch.

Post thoughts to comments.

Wednesday WOD, October 23, 2013

10 thoughts on “Wednesday WOD, October 23, 2013

  • October 23, 2013 at 6:58 am

    No way around how hard this workout gets. Super muscle fatigue!

    Back Squats: 185/225/275/295/315/335
    JT: 16:26 rxed

  • October 23, 2013 at 11:41 am

    Ended at bs 210#
    Jt-hard! 15:06, small band on dips.

  • October 23, 2013 at 1:29 pm

    105, 115, 125, 135 145 155 165 175

    9:43 JT. W band on dips.

  • October 23, 2013 at 4:24 pm

    12:17 – one second slower than pr

  • October 23, 2013 at 4:42 pm

    Dang, I just checked the last time and today I was nearly a minute slower than last time. HSPUs have def gotten worse since then

  • October 23, 2013 at 5:11 pm

    Because you’re getting old Josh

  • October 23, 2013 at 6:36 pm


  • October 23, 2013 at 7:00 pm

    BS – 185-255
    WOD – 10:44 pr

  • October 24, 2013 at 12:45 pm

    worked up to 160# on BS
    JT: 11:16 2 mats and a red band on dips

  • October 24, 2013 at 2:18 pm

    BS 225-305
    WOD 12:20 PR!

Comments are closed.