Friday, 6 January

Check out the pix from CrossFit over Christmas.  Some very entertaining ones!  Please vote by sending an email to  Voting is open between now and Sunday night when the WOD posts at 6 pm.  I will tally up votes at that time and the winner will receive their shirt on Monday morning!!
Erin M climbing indoors
Erin M climbing outdoors
Mickey with the Shake Weight

Adam is attacked by his son and niece while doing HSPUs

Santa Sean gives a great gift

Friday WOD:

Warm up - for time:  15 x air squat (unweighted), 15 x front squat w/ 20 lbs. medicine ball, 15 x overhead squat with PVC pipe.

5-5-3-3-2-1 reps of
Back squat

NOTE:   There is no time component to the WOD, focus on proper form and work with a partner.

Post loads to comments.


Mack said...


warm up done after: 59 sec

Adam said...

I left my book in the car (I know cadets don't have this problem..), so I don't remember exactly what I did but it was rather weak. Back squat continues to be a huge goat for me and it is one area that I have seen very little improvement in over the past year.

155-175-185-195-205-215 (or something like that)

Patrick said...


I'm going to use a medicine ball in the future as a guide to see how low i can get.

njc said...

urinalysis this morning at 0440... knocking this out this afternoon.

jswobe said...

Warm-up: 1:09


Aberdeen Proving Ground, MD

Mickey said...

Broke out the Chuck Taylor high tops for today. Started with bench, same sets as squats.

Bench: 135,155,165,185,190,200(miss)
Squat: 135, 185, 205, 215, 225, 255

Squatting felt really good. Finished up with 50 pullups, mix of strict and kipping.

njc said...

Warm-up: 1:17

175-185-195-205-215-235 (PR)

(thanks to Mickey for the spot)

Finished with 20 Minutes of Goodness (pushups and abs)

jck said...

Started my workout resolution by running for 25 minutes.

Mickey said...


warm up in 53 sec.

ErinM said...


Hoping to bring roommate back!

leighgust said...

1st time backsquatting.

those fails were a little disheartening... great to see where i am at on these.