Category Archives: WOD

The Workout of the Day

141030 Thursday

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-6:

1-arm OH Carry,

1.25 Back Squat,


Burpee Over Bar.

Strength/Skill Development

Spend 17 Minutes alternating b/w A1/2

A1. : 1.25 Back Squat (x3-6)

Get as deep as possible into the squat, come up past your sticking point & descend again as far as possible into the bottom then stand it up for one rep.

A2. : 1-arm Farmer’s Carry (x 50m/arm )


Shankle (Time)

40 Calorie Row

40 Power Cleans NTE 115/75lbs

40 Burpees Over Bar

40 Calorie Row
Use ~50-60% of today’s best 1.25 Back Squat x 6.

141029 Wednesday

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

Axle Front Squat,

C2B Pull-up (Strict Rnd 1),

1-arm DB Press,

Barbell Bent Over Row,

Box Jump (step down Rnd 1).

Strength/Skill Development

Power Clean (10 Minutes to a moderately tough TnG x 2-3)


Irene (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

5 Pull-ups

10 Box jumps (NTE 24/20″)

20 Double unders

30s Rest b/w rounds.
This WOD was last completed 110827.

141028 Tuesday

Fresh matches colored plates!!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Sumo Deadlift,



C2B Pull-up (Strict Round 1)

BTN Thruster.

Strength Development

A1. : Thruster (10-15 x 3 )

A2. : Weighted Pull-ups (@21X0; 2-4 x 3)


Metcon (Time)

20 hang power cleans (Today’s thruster max x 15 NTE 115/85 )

700m run

15 hang power cleans

400m run

10 hang power cleans

200m run

5 hang power cleans

100m run

141027 Monday

Excellence in Motion Seminar at CFA this past weekend.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:


1-arm DB High-pull,

Axle F/R Walking Lunge,


Strength/Skill Development

Spend 18 MInutes alternating b/w A1/2 NTE 4 Rounds.

A1. : Good Mornings ( @ 30X1; 6-10 )

A2. : 1-arm DB Hang Muscle Snatch (x 4-8/arm)


Metcon (Time)

Complete 4 Rounds of:

P1: 250m Row

P2: AMRAP DB Manmakers (Moderate NTE 35/25lbs)

Subtract 1s off overall time for every DB MM completed. Post adjusted score.

141025 Saturday

Remember party for Seth & Jana's new baby boy on Sunday at 3p!!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Axle Front Squat,

DB Bent Over Row,

BTN Press–>Push Press,


Strength/Skill Development

Squat Clean and Jerk (Build to a tough double in 15 Minutes )


Metcon (Time)


Squat Clean (70-80% of today’s max NTE 165/115lbs)



1-arm Farmer’s Carry (Build to a moderately tough x 50m/arm. )

141024 Friday

Ladies' Night @ CFA! Look for the next date in November soon!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-8:

Sumo Good Morning,

Narrow Grip High-pull,


Wall Ball.

Strength Development

Take 15 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Sumo Deadlift High Pull ( x 6-10. )

A2. : Weighted Dip (@ 30×1; 2-4)

A2. : Weighted Ring Dip (@ 30×1; 2-4)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

800m Row

40 Wall Balls (NTE 20/14,10′)

600m Row

30 Wall Balls

400m Row

20 Wall Balls

200m Row

10 Wall Balls
Every 10m on the rower is 1 rep. ie. 800m = 80 potential points!

141023 Thursday

Congrats to Libby & Maggie on their marriage!

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with

Mobility + 4-6:

Snatch Press-Under,

Narrow Grip High-Pull,

Axle Front Squat,

Box Jump (Step down Rnd 1),

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Overhead Squat (8, 6, 4, 2, 8. Rest 2-3 Minutes for Mobility. )


Metcon (AMRAP – Rounds and Reps)

Complete 3 Sets of:

AMRAP in 3 Minutes:

7 Axle Front Squats @ 50-60% max NTE 115/75lbs.

7 Box Jumps (NTE 30/24″)

7 C2B Pull-ups/Ring-Rows

Rest 1 Minute b/w rounds. Pick up where you left off.

Baby Shower for Jana and Seth this Sunday!

Zi giggling


We are excited to announce a celebration of Seth and Jana Kellam welcoming a new addition to their family! Zi, Jana and Seth’s son, will be coming from China sometime in November….and we can’t wait!


The baby shower will be at CFA on Sunday, October 26th at 3:00PM!


Ladies and gentlemen, please join us for food, drinks, and fun- potluck style! Bring refreshments to share. Adult beverages will be provided. Thank you and we look forward to seeing you there!

For those interested in participating, Seth and Jana are registered on Amazon – here’s the link: