Daily WOD

/Daily WOD/

3 Things with lots of rest, Thursday, 5/26/2016

View More: http://stevisayler.pass.us/barakgoingaway

He’s watching, he’s focused.  He’ll figure out a way to make you better.

Workout of the Day

Warmup:  100m row challenge
*3 attempts
*every meter over/under = 1 burpee

Skill:  Coaches Choice

Strength:  Deadlift
3 X 3 @ 85%

WOD:  For time
50 Wall Balls 20/14
**rest 5 minutes
50 Cal Row
**rest 5 minutes
800m Run
(The 800m run is a BTW Benchmark)

Cashout:  3 x 15
GHD Sit-ups
Back Ext

430pm Strength: C+J

By | May 25th, 2016|Uncategorized|0 Comments

“Isabel”, Wednesday, 5/25/2016

View More: http://stevisayler.pass.us/barakgoingaway

The Alvin! 🙂

Workout of the Day

Warmup:  Wall Climbs
HS Hold (ADV)

Skill:  Burgener

Strength:  Isabel
30 Snatches
*BTW Benchmark



430pm Strength:  Squat


By | May 24th, 2016|Uncategorized|0 Comments

Every 3 minutes, Tuesday, 5/24/2016

View More: http://stevisayler.pass.us/barakgoingaway

Workout of the Day

Warmup: CF Warmup

Skill:  Pistols
*pole assist

Strength:  Strict Pull-ups
3 x ME

WOD:  E3MOM x5
10 Pistols
20 Strict situps
*25/20 DBs
*straddle hspu as scale

Cashout:  3 Peg board ascents

430pm Strength:  Snatch


By | May 23rd, 2016|Uncategorized|0 Comments

Odd Quartet, Monday, 5/23/2016

View More: http://stevisayler.pass.us/barakgoingaway

Of course I’m gunna post this picture, Karen.
You’re awesome!

Workout of the Day

Warmup:Speed steps
Double Unders

Skill:  Double Unders

WOD:  For time
100 Dubs
5 P Clean 185/125
5 S2O
100 Dubs

Strength:  Back Squat
1 x 20 add 5#

Cashout:  WTD Planks
5 x :45/:30

430pm Strength:  WTD Dips



By | May 22nd, 2016|Uncategorized|0 Comments

Mashup, Sunday, 5/22/2016


CrossFit is for any age, young or old, just try to remember your shoes.

There will be no 3:30 skill work today. Sorry guys and gals.

0:00 – 2:00
ME Double Unders

2:00 – 4:00

4:00 – 8:00
400m Run
ME Kettlebell swings 53/35

8:00 – 10:00

10:00 – 16:00
50 Cal Row
ME Abmat Sit-ups

16:00 – 19:00

19:00 – 25:00
# of Double Unders you got in the beginning
ME Push Press 95/65



By | May 21st, 2016|Uncategorized|0 Comments

Pick a Girl/Run/Row, Saturday, 5/21/2016

View More: http://stevisayler.pass.us/barakgoingaway

Workout of the Day

8am Class with Jeremy:
For the next four weeks at the 8am Saturday Classes we’ll be doing:
We cannot repeat the same girl, run distance or row distance on following weeks.

“Pick your Girl”
Helen, Fran, Grace or Annie


“Pick your Run”
400m, 800m, 1 mile, 2 mile


If time, “Pick your Row”
250m, 500m, 1000m, 2000m

9am Strength with Jeremy:  TBA based on what you’ve missed in the last week.
10am All comers with Jeremy – Basic Bodyweight moves organized into a crazy fun game
11am Advanced WOD Coached by Jeremy but the WOD is brought in by Rebecca B.  Surprise!
2:30 JuneWOD coached by Coach June.  A normal WOD with extra flexibility work



By | May 20th, 2016|Uncategorized|0 Comments