WOD – December 28, 2015



We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!



Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!


Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.





review movements in workout



Perform the following EMOM x 14 min

  • even minutes = 5 explosive/clapping push-ups (sub standard push-ups as necessary)

  • odd minutes = 20 second hollow body hold





For time:

16-14-12-10-8-6-4-2 of:

  • Box jump overs (24/20)

  • T2B


Post time to comments!



Scaling options:

Box jump overs

  • scale height


  • sub dragon flags
  • sub K2E or knees to ninety degrees




Accessory work:

3 x 10 glute bridge/barbell glute bridge

  • if using a barbell, choose a moderately heavy/heavy weight that allows 10 perfect reps
  • be sure to extend hips all the way!
  • if not using weights, try the 1-legged variation to make it more difficult


90 Thoughts on “WOD – December 28, 2015

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