It’s here!  15.2 is going to be the annual repeat and it includes one of my favorite things for CrossFit events to have – rest!  This is a workout that’s going to challenge you somewhere – your mobility on the OHS, your gymnastics on the C2B pullups, or your engine!

Today is team shirt day, remember to tag your pics on IG and FB #WCFopen.

We’ll be officially doing this from 9-11am and at 5pm.  We definitely need help judging at 5pm, sign up for your heat below.  Last year Tiffany was 4th in the world on this event so get ready for a show at 5pm!

6/Mar/2015 Friday WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

Full workout description and standards can be found here:


Thursday evening is a rest day for many of our athletes, especially with the Open happening right now so we decided to change the 5:30pm class to yoga for the next 4 weeks.  You’ve given us tremendous feedback about Jenny’s Saturday yoga class and now we’ve got her for the next 4 weeks on Thursday nights.  Come work on your mobility, flexibility, and calm your monkey mind with some yoga tonight.

5/Mar/2015 Thursday WOD

Strength:  Front squat tempo
2-2-2-2-2 (3 count down, 2 count pause, fast up) just a little heavier than last week!

Metcon:  4 rounds for time.
KB carry 200 m.
K2E x 10
Turkish get up x 10
(53 each hand for men/ 35 for ladies)
TGU= 1 kb 53/35


Exciting news!  For the next 4 weeks we are offering Yoga on Thursday evening at 5:30pm.  Come check it out, it’s free to members.

Let us know your predictions for the 2nd Open workout.  My prediction:  box jumps and push press for a 12 minute AMRAP.

4/Mar/2015 Wednesday WOD

Strength:  Push press 2-2-2-2-2
*All working sets*  Between each set do 5 clapping push ups (hardest variation)


Double Unders:  100/80/60/40/20
Push Press:  50/40/30/20/10
75/55 lb.

Open prep:
Snatch pull @90% 1×2
@100% 1×2
@ 110% 2×1
+ 3 bar muscle ups between each set.

Wednesday CrossFit Unloaded

Strength:  Bench Press 5, 5, 5, 5, 5 with 3 strict chinups after every set, weighted if you can

Met-Con:  21, 15, 9, 15, 21

Kettlebell Push Press

Wallball Situps

Lateral Hops (Barbell or set up PVC on 2 plates)


 Last year Angela did the Open and struggled to get a single toes to bar.  She tried, and tried. Tears and blood were shed.  This year she did 25 reps and then nailed a monster clean and jerk in front of her friends cheering her on.  That’s what it’s all about!  Great job!

Week 1 of the intramurals is wrapped up!  I’ve got to get with the team captains and make sure everyone is assigned to a team and all scores were submitted but here are the standings as of right now:

Team NNR:  5 points for best team spirit plus 2 points for Jackie B scoring on both workouts + x points for each team member who did the Open workout and submitted their score.

Team Led by the Masters:  5 points for the weekly contest + 3 points (Carrie & Adrianx2) + x

Team Time to Beat:  2 points for Danny E & Chalise + x

Team 1st in Our Weight Class:   5 points (Tiffany x 2, Zach N, Zach B, Steve R) + x

I’ll get the team rosters but assuming balanced teams this is going to be a tight race!  Great job everyone and keep the PR’s coming!

Last but not least:  We have an awesome Barbell Club on Tues/Thurs at 10am and 4pm plus Saturday’s at 7:30am and 915am.  Come get better at your lifts and take advantage of this!

3/March/2015 Tuesday WOD

Strength:Power snatch 3-3-3 & Squat snatch 2-2-2
**all sets must be touch and go. Total weight moved is score**

Oh squat/ c2b pull up

Open prep:
Barbell club and
Row 3k at 80% effort


Week 1 of the Open ends today!  We have 81 athletes signed up and participating in the fun on 4 intramural teams.  If you still want to sign up and do the workout today (monday) is the last day.  Friday was an absolute blast!  The energy in the room was high thanks in part to the week 1 Team Spirit award winners, Jackie B’s No Name Required.  They brought the Pom-Poms and Canadian dance team.

As more scores get submitted our position will probably change but as of Sunday night we are 2nd in our region and 8th in the world and Adrian is currently 1st in our Region while Tiffany is 20th worldwide!  Kathy Stout is 2nd our region and 6th worldwide!  That is amazing.  Scoring for our intramural teams is a little bit different:

1 point for every athlete who does the Open workout and submits their score
1 point per athlete that finishes in the top three in the gym.
5 points for the team with the best spirit
5 point for the weekly contest winner

Once all the scores are in Monday night we’ll announce the team standings and awards.  Thank you to Burger Stop and Holy Smokes for donating some of the week 1 prizes.  Remember to hashtag your pics #WCFopen.  We’re also grateful to Steve Rossi for the amazing pics he took Friday afternoon.  This week we’ll be doing it again at 9am and 5pm Friday, come join the fun.

2/Mar/2015 Monday WOD

Skill: Tabata double under

Thruster/ burpee box jump over
10/10 x 1 round
Rest 1:30
8/8 x 2 rounds
Rest 1:30
6/6 x 3 rounds
Rest 1:30
4/4 x 4 rounds
Rest 1:30
2/2 x 5 rounds

Gold:  100/70 and 24/20  Silver:  75/50 & 20/12  Bronze:  Scale as needed

CrossFit Unloaded Monday WOD

Strength:  Coach’s choice barbell complex

7 Rounds for Time

5 Medball Cleans

5 Jump Squats

5 Pushups with feet on med-ball

Cashout:  Farmers carry 2 Kettlebells (AHAP) around building


This is it!  The most fun, crazy, and intense 5 weeks of the year for CrossFitters around the globe.  We’re kicking it off tomorrow.  First of all, anyone can come do the Open WOD at any regular class time and we’ll have our normal schedule tomorrow.  However, at 10am and 5pm we’re kicking it up a notch!  We’ll have a mic, an announcer (me), amazing intensity, screaming fans (you), and some serious PR’s coming.  If you haven’t registered it’s not too late, go to and get on it!

27/Feb/2015 Friday WOD  WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 The clock runs continually between 15.1 and 15.1a, there is no rest period.


1-rep-max clean and jerk
6-minute time cap

For the scaled version and options, Masters level, and range of motion standards go here:


Join one of our 4 intramural teams and get ready to come throw down with us on Friday!  You can do the Open workout any time but we’ll be making it extra fun at 10am and 5pm.  Come joing us!

26/Feb/2015 Thursday WOD

Front Squat 2-2-2-2-2-2-2
@60% 1RM, these are tempo; 3 count down, 2 count pause, FAST AS POSSIBLE up.
**If you notice athletes moving slowly make them take down the load.
Between each set complete 2 high box jumps then 1:00 rest

Then:  3 rounds for time.
Run 400 meters
Row 20 cals
Run 200 meters
Row 10 cals

Open Prep:  “Practice”
5 min. muscle up practice. (Rings)
Strict HSPU x 10 total reps
Kipping HSPU x 15 total reps
Kipping Pull Up x 20 reps
Butter fly pull up practice (or 10-20 reps)


For the Open intramurals this year we have 4 teams.  The Open will have a scaled division so regardless of your ability level you’ll be able to participate.  Get signed up!  The most fun 5 weeks of the year start Thursday evening….

25/Feb/2015 Wednesday WOD

Build to 90% Dead Lift for 3×1
Not meant to PR, but if it feels good then go for it.

Then: 4 Rounds for Time
Snatch x 7 (155/105lb.)
Bar muscle up x 5 (3 C2B pull ups per rep as scale. 15)

Open Prep:
Bike 30 cals
Row 30 cals
Bike 20 cals
Row 20 cals
Bike 10 cals
Row 10 cals
For time.

Wednesday CrossFit Unloaded

3 Rounds for time

20 Deadlifts

20 Jump Squats

10 Pullups

10 Lunge Jumps

Cashout (not for time, after WOD):  50 wallball situps


This is about half of the people at WCF who will be doing the Open this year.  You’re the other half, get signed up!  The Open is a chance to have fun competing against literally hundreds of thousands of CrossFitters around the globe.  We’re going an in-house team intramural this year and fun Friday events.  Plus you’ll be doing the workouts on Friday anyway so what do you have to lose?  It’s only $20, go to to get signed up.

24/Feb/2015 Tuesday WOD

30 burpee’s (to a plate, full extension on plate)
Run 100 m. (Down and Back in gym, full length.)
20 KB Swings (72/53) *Russian
Run 200 m. (Down and back x2)
10 Triple unders/ 4x double unders (40)/ 8 x singles (80)

Rest 2 min.
2 rounds for time.


We need judges!  If you’re doing the Open, and with the scaled division everyone should do the Open, you need a certified judge.  Every person I’ve talked to has wanted to throw their computer out the window at least once when they do the judges course so know what to expect going in…it’s tough!  You also need to register for the Open at  We’re going to have a blast this year with our intramural teams so get your butt registered asap!

Judges course link:

Today is the draft!  Every athlete who is registered for the Open will be drafted onto a team.  After that Team Captains will be recruiting athletes but we’ll strive to keep the teams as even as possible.

23/Feb/2015 Monday WOD

Build to 75% Clean and Jerk max.
EMOTM x 8 min:  3 clean and jerks.

Then:  5 rounds for time.
2 rounds of cindy
5 pull ups/ 10 push ups/ 15 air squats
5x clean and jerk @165/115lb

Open Prep: Row 200 meteres all out.
Rest as needed. 4 rounds

CrossFit Unloaded Monday WOD

Power Snatch + 3 OHS – 10 Minutes practice then:

15 Minutes AMRAP

10 DB C&J

10 Pushups with feet elevated

10 Ring Rows or Pullups

Rest 1:00