It has made all the difference

I never thought that when I made the decision to open up my own CrossFit box in Feb 2011 that I would ever need to look into commercial glass door manufacturers or help a paving company paint new lines for parking spaces or deal with fire alarm companies that can't connect to their satellite or hire licensed professionals to testify on the positive and negative criteria of a my business to a town land use board. And while so many little things end up taking vast amounts of time and energy and resources and as a result I begin to consider that I could have taken another road, so many people step up and support in ways that I couldn't even imagine.

I haven't been coaching very many evening classes recently as I've been working at the new space as much as I can getting it ready so you guys are blown away when you first walk in. I have to thank Bean and Bob (for whom the B&B Lounge in the new box is named after) for all the sweat equity they have put into the original CFV and the new CFV. I have to thank all my coaches - Ethan, Jared, Meghan, Pat, Stacey, Will - for covering my classes so I can have the time to be elsewhere.

I recently hit 'dismiss' instead of 'snooze' on my alarm and woke up in a panic when it was already after class was supposed to start. Haven't done that in over a year - so I have to thank all my members for allowing me the flexibility to be human. And of course I have to thank my family and friends who give me respite (usually food is involved in one way, shape, or form) when it is needed most.

I cannot be more excited about the new space. Leaving the hassles of a white smock chasing people around the parking lot and no longer being nervous about the floor swallowing someone whole because everyone is dropping heavier and heavier weights on it almost leaves me speechless. The new space has none of the bad stuff and all of the good stuff. It's an awesome box (cue Michael Scott).

I've sent out an email (Subject Line - CrossFit Veracity: Year Three) that outlines the transition into the new space and all that that entails. If you have not received it, check for it in your spam folder. In any case, all the coaches and I will be talking about it during all the classes this week. Feel free to pull me - or any of the coaches - aside so we can talk about any questions, comments, or concerns you may have. We're all pretty responsive to emails as well if that suits you better.

I need to be clear that I appreciate it all: every kind gesture, every nice email, every constructive criticism - it motivates me to do better things and help more efficiently. I love helping others - thank you for giving me the opportunity to do what I love.

2013-08-24 Wod

Teams of 3 must complete 4 rounds of the following:
250m Row (timekeeper)
Max Box Jumps, 28/24"
15 Push Presses, 95/65#

2013-08-23 Wod

10min AMRAP
5 HPS, 95/65#
5 C2B Pullups
10n Single Unders

Rest 30 sec then:

400m Sprint

2013-08-22 Wod

1x20 Back Squat (add 5# from last week)

Finisher:

Burpees
KB Swings

2013-08-21 Wod

5 Rounds
15 T2B
12 SDL @ 50% 1RM
9 Weighted Pushups, 45/25#
(Rx+: Weighted incline pushups on barbell, 45/25#)

2013-08-20 Wod

13min AMRAP
2n Goblet Squat, 24/16 kg
2 TGU, 24/16 kg (1 each arm)
200m Run

2013-08-19 Wod

3 Power Cleans @ 80% 1RM every 40sec for 8 Rounds

Then:

1 mile Time Trial

GM/HSPU Challenge Day 1: 5/2

Lots of New Things!

A lot is going on in the next 2 weeks but just to keep the lines of communication open:

Hope to get a vote from the Summit Zoning Board of Approval tomorrow night which will solidify the September 3 start date in the new location at 2 Walnut Street, Summit, NJ 07901.

Tomorrow we're starting a 4 week HSPU and Good Morning Challenge - the coaches will explain during classes this week.

The CFV Football (aka Soccer) Club will have it's kick off (get it?) meeting at CFV this Sunday, Aug 25 at 400p. Short power point presentation* and then some soccer time to follow.

Labor Day Weekend will be full of labor for those that want in: no official classes Sat through Mon but all can definitely help move and rearrange old CFV into new CFV - as quickly as possible of course - and all it's contents.

Looking forward to starting year 3 with everyone!

* There will be no power point presentation - sorry to disappoint

2013-08-17 Wod

4min AMRAP
15 Thrusters, 105/75#
15 C2B

2min Rest

3min AMRAP
10 Thrusters, 85/55#
10 Pullups

2min Rest

2min AMRAP
5 Thrusters, 65/35#
5 Pullups

2013-08-16 Wod

20 SDL @ 70% 1RM
40 Uneven Weighted 20" Step-ups, 24/16kg
60 KB Swings (USA), 24/16 kg
800m Run

2013-08-15 Wod

1x20 Back Squat (add 5# from last week)

Finisher:

Every 50sec for 12 Rounds
Odd Rounds: 30 Double Unders
Even Rounds: 3 HSWU

2013-08-14 Wod

20 AMSUWB, 20/14#
20 Burpees
400m Run
15 AMSUWB
15 Burpees
300m Run
10 AMSUWB
10 Burpees
200m Run
5 AMSUWB
5 Burpees
100m Run

2013-08-13 Wod

9min AMRAP
5 Snatch Balances, AHAP
4 Box Jump Overs, 20"
3 HSPU

Rest 2min

3min AMRAP
3 Snatch Balances
2 Box Jump Overs
1 HSPU

2013-08-12 Wod

3 Power Cleans @ 75% 1RM every 40sec for 9 Rounds

Then:

10min AMRAP
5 Pullups
10 Pushups
15 Air Squats

2013-08-02 Wod

12min AMRAP
15 Double Unders (unbroken)
12 HPS, 85/60#
9 Pullups

2013-08-01 Wod

1x20 Back Squat, Add 5# from last week

2013-07-31 Wod

13min AMRAP
300m Run
5 HSPU
7 Box Jump Overs

2013-07-30 Wod

500m Row
60 Supermans
70 Lunges
80 Ball Slams, 20/14#
90 Double Unders
100m Sprint

Compare to 2013-05-30

2013-07-29 Wod

3 Power Cleans @ 65% 1RM every 40sec for 12 Rounds

Then:

3min AMRAP
15 Thrusters, 45/30#
5 KB (USA) Swings, 24/16 kg
1min Rest
2min AMRAP
10 Thrusters, 65/40#
5 KB (USA) Swings
1min Rest
1min AMRAP
Thrusters, 85/50#

2013-07-27 Wod

4 Rounds

Partner A: (Timekeeper)

120m Uneven Farmers Carry, 55/35#
2 TGU, 55/35#

Partner B:
3 Rounds
2 HSPU
6 T2B

2013-07-26 Wod

12min AMRAP
2 Burpees
10 SDL @ 50% 1RM
2 Burpees
10 Pistols (alternating)

2 Burpees
100m run (Forward)
100m run (Backward)

2013-07-25 Wod

1x20 Back Squat, Add 5# from last week

2013-07-31 Wod

13min AMRAP
300m Run
5 HSPU
7 Box Jump Over, 20"

2013-07-24 Wod

800m Time Trail

(After a 3 Round Wod consisting of Bent Over Rows, Double Unders, WAMSU, and Push Presses)

2013-07-23 Wod

20min AMRAP
10 KB Swings, 28/20 kg
10 Box Jumps, 24/20"
10 Wallballs, 20/14#
10 Alternating Pushups on Medball

2013-07-22 Wod

3 Power Cleans @ 60% 1RM every 40sec for 12 Rounds

Then:

10-9-8-...-3-2-1
Burpees
15sec Haning L-sit Hold

2013-07-20 Wod

15min AMRAP 300m Run 
5 L-Arm KB Swings 24/16
5 R- Arm KB Swings
3 Man Makers 45/25#

2013-07-19 Wod

35 Box Jumps, 24/22"
7 Split Jerks, 115/75#
28 OHL, 45/25#
7 Split Jerks
21 T2B
7 Split Jerks
14 Burpees
7 Split Jerks
7 HSWU
7 Split Jerks

2013-07-18 Wod

1x20 Back Squat, Add 5# from last week

2013-07-17 Wod

12min AMRAP
28 AMSU
20 Supermans
12 Pushups
4 TGU (2 each arm), 65/45#

2013-07-16 Wod

6 Rounds
Odd Rounds 200m Run/ Even Rounds 250m Row
6 SDL @ 65% 1RM
8 C2B Pullups

2013-07-15 Wod

1RM Power Clean

then finisher of

9min AMRAP
15 Wallballs, 20/14#
12 Medicine Ball Twists, 20/14#
9 KB Swings, 28/20 kg

CFV Kids and CFV Juniors Programs!

Coach Stacey has been doing a great job of programming for these two age groups - for more information, please see the CF Kids/HS Teens Tab above or email her directly at Stacey@CrossFitVeracity.com

Also, a big thank you to one of our members Tatyana Ali - who is the owner of Pine Terrace Photography - for the great photos below!

2013-07-13 Wod

10,9,8,...,3,2,1 Hang Dumbbell Snatch (Each Arm), 55/35#
1,2,3,...,8,9,10 Box Jumps, 28/24"

2013-07-12 Wod

14min AMRAP
200m Run w/ Plate, 45/25#
13 SDLHP, 28/20 kg
12 Pushups

2013-07-11 Wod

1x20 Back Squat @ 50 or 55% of 1RM

2013-07-10 Wod

10min AMRAP: Partner IGYG
5 Rounds
Partner A: 2 Push Presses, 105/70#
Partner B: 4 KB Swings, 28/20 kg
Then
10 Rounds
Partner A: 1 Step Up
Partner B: 1 Step Up, 28/20 kg in one arm

2013-07-09 Wod

"Nancy"
5 Rounds:
400m Run
15 OHS, 95/65#

2013-07-08 Wod

"It's not like I do this at the YMCA"

Part I:

73 K2E then max unbroken double unders (stop at 73)

(3 attempts or 3min - whichever comes first)

Part II:

6 Rounds

7 Weighted Pushups, 45/25#

n Air Squats (based on max unbroken double unders - see equation* below)

Part III:

40 Burpees

equation*

(143 - max double unders)/10 = n (always round up)

2013-07-07

We will be gearing up for the Second Annual Garden State Open 2013 on October 5th!

Register Here

Tim and Erin ran a great event last year - flawlessly in my OCD opinion - so please come out and support us (so far: Amanda, Andrew, Brett, Ethan, Eric, Leonardo, Meghan, Pat) as we wod and have a great time with 150 other crossfitters!

Fun fact: GSO 2012 is where Deuce and Coffee got the jones to start to CrossFit

2013-07-06 Wod

EMOM for 11min
10 Wallballs, 20/14#
3 Burpees
1 HSWU
Start on the ground facing away from wall
Run 200m Bakcwards for every missed round at the end of the EMOM

2013-07-05 Wod

100m Run
40 WAMSU, 45/25#
100m Run
30 HPC, 95/65#
100m Run
20 Push Jerks, 95/65#
100m Run
10 HSPU
100m Run

2013-07-04 Wod

"Hope For Cures"

3 Rounds
1min Burpees
1min Power Snatches, 75/55#
1min Box Jumps, 24/20"
1min Thrusters, 75/55#
1min C2B Pullups
1min Rest

2013-07-03 Wod

3 TGU, Left Arm 75/55#
33 AMSU
3 TGU, Right Arm 75/55#
33 Supermans
3 TGU, Left Arm
33 AMSU
3 TGU, Right Arm
333 Double Unders

2013-07-02 Wod

12min AMRAP
4 HSWU
8 SDL, 60% 1RM
300m Run

2013-07-01 Wod

2 Rounds
1:30 T2B
1:30 Weighted Pushups, 45/25#
1:30 OHL, 45/25#
1:30 Bear Complex, 95/65#
1:30 Rest

Hope for Cures Wod on Thursday!

2013-07-04 Wod Preview  - and expect heats to go off every 30min.

3 Rounds:
1min Burpees
1min Power Snatches, 75/55#
1min Box Jumps, 24/20"
1min Thursters, 75/55#
1min Chest to Bar Pullups

1min Rest

Donate Here for Hope for Cure

2013-06-29 Wod

800m Run
60 SDLHP, 75/55#
40 Pullups
20 Bar Facing Burpees

2013-06-27 Wod

20min AMRAP
Partner A: 28 KB Swings
Patner B: AMSUWB, 20/14#
Partner Carry

2013-06-26 Wod

7min EMOM: 3 Squat Cleans, 70% 1RM
Rest 1min
4min EMOM: 4 Squat Cleans, 70% 1RM
Rest 1min
1min Max Front Squats

2013-06-25 Wod

3 Rounds in Teams of 4:

20 Wallballs, 20/14# (Timekeeper)
Row
Rope Climbs
Ring Pushups

2013-06-24 Wod

6 Rounds
8 Push Press, 60% 1RM
10 Burpees
120m Run

2013-06-23

Consider the following (from CrossFit, Inc):

"When an athlete begins a CrossFit workout, they know when it will end. Kids diagnosed with a catastrophic illness, like cancer, don't know when it will be over. They don't know if they'll win or lose. They don't know how many rounds they face, or even what they'll look like afterward.

...

CrossFit’s priority is to move the world toward fitness according to the "Sickness-Wellness-Fitness" continuum. For some, the transition from sickness to wellness is the starting point. CrossFit is committed to helping people everywhere ... because we can. Through CrossFit donations, we are able to help them in a meaningful and lasting way."

Donate Here for Hope for Cure. We will be doing this workout on July 4th - this will be the 'holiday' wod - expect heats to go off every 30min.

2013-06-22 Wod

Tabata Alt Weighted Pushups, 45/25# and Burpees
4min AMRAP
4 HSPU
100m Run
Tabata Box Jumps, 28/24"

2013-06-21 Wod

12:30 AMRAP
10 Strict Presses, 50% 1RM PP
12 MBC, 20/14#
200m Run

2013-06-20 Wod

600m Run

40 AMSU

8 TGU, 55/35#

30 AMSU

6 TGU

20 AMSU

4 TGU

10 AMSU

2 TGU

600m Run

2013-06-19 Wod

13:30 AMRAP
15 Thrusters, 95/65#
15 KB Swings, 28/20 Kg
15 Lateral Jumps
Every 90sec, do 3 Power Snatches, 95/65#

2013-06-18 Wod

5 Rounds
60 Double Unders
24 OHL, 45/35#
Buy out: 60 sec Hanging L-sit Hold

2013-06-17 Wod

11:30 Time Cap

400m Buy In then

AMRAP in remaining time of:

10 Air Squats
8 Deadlifts, @ 50% 1RM
6 Burpees
4 Pullups

Paleo Challenge

CFV 6-week Paleo Challenge Overview:

- This will be run on the honor system. CFV is all about the truth. If you lie, not only are you hurting yourself, but you will also negatively impact your fellow members. Also, when you lie, your toenails start to curl upward. Don't let curly toenails happen to you.

- Starts Monday June 17 at 12:01a. Ends Sunday July 29 at 11:59p

- There will only be an Rx division (no scaled this time)

- Organic is recommended but not required. Do the best given your budget.

- One winner for best improvement on Benchmark Wod and one overall winner

Guidelines:

Must post to this website EVERYDAY one of three things (with respect to what you ate that day given your division): Strict Adherence (meals and snacks/treats), Adherence with Allowances (meals and snacks/treats), Cheat Meal(s). You cannot treat a bad afternoon / entire weekend as one cheat meal (examples given below).

Rx: No Grains, No Legumes, No Added Sugar. No Dairy. No Excuses.

Allowances: You can have - but are not obligated to have - the following:

Two (2) Paleo alcoholic drinks per week (e.g. - a glass of organic red wine, tequila, masculine hard cider) and no stockpiling drinks. Make them count.

Two (2) Paleo treats per week (e.g. - one (1) serving of baked Paleo goods, full fat cultured yogurt, 85% chocolate, etc). Please be reasonable with your serving size and note that one (1) serving is rarely a dozen of anything.

One (1) 'off the reservation' cheat meal over the course of the challenge.

Prizes:

Winners in each category will receive one (1) month of membership that will be decided upon by:

Compliance with the guidelines of the challenge.

Improvement in benchmark wod.

Previous winners cannot win again.

Please keep in mind the following:

This is all about eating healthier. Make good choices to minimize your sugar intake (this includes fruits). Don't skip meals. Drink plenty of water. Keep that in mind when making all your food decisions and you should come out on top.

If you're eating Paleo but also having 3 paleo brownies after dinner each day, don't expect to see the results you are hoping for. A Paleo brownie is still a brownie.

Eating Paleo can be tailored for you to lose weight or gain it - but don't obsess over that number on the scale. Stress (i.e. obsessing over a number) will prevent you from achieving your goals. DO NOT WEIGH YOURSELF EVERYDAY.

A few FAQs:

Can I switch between Rx and scaled depending on the day?

No. You are either Rx or scaled from day one for the sake of point calculation.

Should I go back and post on days that I missed?

No. You have already missed that day. Focus on not missing any other days going forward.


Can I use my cheat meal in drinks?

No. That is why there are separate stipulations for what you eat and what you drink. Have a lot of alcohol/soda/etc and it will ruin all the good work you are doing with eating cleaner. Have a lot of water, and it will only make your results at the end of the challenge that much better.  Do not underestimate the importance of drinking well - there is no substitute for water!

Can I use heavy cream in my coffee/condiments on my meals?

Yes - just make sure you're not drinking a cup of heavy cream with a splash of coffee.

Can I use condiments/sauces on my meals?

Yes - just make sure you're not eating ketchup with a side of sweet potato fries. (Do you see a pattern here yet?) And make sure you check the ingredient label. You should choose something with a short list of ingredients. You should choose something without sugar or any of it's chemically manufactured derivatives. In some instances, this may be extremely difficult.

Can I eat out considering most restaurants don't have organic/grass fed options?

Yes - just be mindful that the less complicated the food, the better chance it will have less stuff that is bad for you. Ask the wait staff how the food is prepared - they should know. Make good, moderate choices overall and your body should be able to handle the unavoidable/unintentional "cheat". (Which for the purposes of this challenge, will not be considered a cheat - just make a conscious effort to keep it moderate.)

This is too hard - can I scale it back some more?

No. It's called a challenge for a reason - it's challenging. Stop indicating your desire to drink more, eat more dessert, blah, blah, blah and just Man/Lady Up and eat clean.

Google is very helpful but a few websites to start everyone off can be found HERE

Start posting today - just to familiarize yourself with the process.

Here is a good video summarizing the why of Paleo:

Best to all!

2013-06-15 Wedding

2013-06-14 Wod

12min AMRAP
150 Wallballs, 20/14
90 Double Unders
30 Bar Muscle Ups

Compare to 2013-03-22

2013-06-13 Wod

4 Rounds
40sec SDLHP, 85/65#
20sec Rest
40sec Box Jump, 28/24"
20sec Rest
40sec KB Swings, 28/20 kg
20sec Rest

2013-06-12 Wod

3 Rounds
12 Burpees
6 Left arm DB Snatches, 75/55#
6 Jumping Pushups
6 Right arm DB Snatches
400m Uneven Farmers Carry, 75/55#

2013-06-11 Wod

13min AMRAP
300m Run
*Rope
10 DL @ 50% 1RM

* either legless Rope Climb 1/2 way up rope (approx 5 hand pulls)
or
* 5 Rope Ascents

2013-06-10 Wod

4 Rounds
Partner A:
8 Clean and Jerks, @ 80% 1RM
Partner B:
AMRAP of
8 WAMSU, 20/14
4 Burpees

2013-06-08 Wod

15min AMRAP
5 Box Jumps, 28/24#
10 KB Swings, 24/16 kg
15 MBC, 20/14#

2013-06-07 Wod

18-15-12-9-6
Pushups
6-9-12-15-18
Thrusters, 105/70#

2013-06-06 Wod

Tabata
HSWU
Pullup into K2E
Pistol Squats
Bear Crawl

2013-06-05 Wod

8min AMRAP

4 SDL, @ 60% 1RM
either

8n Double Unders

or

12n Single Unders

n = # round

Finisher: 2:30 plank hold

2013-06-04 Wod

"Happy Birthday Royal!"

200m Run
29 Burpees, One-legged
200m Run
29 Burpee Box Jumps, 20"
200m Run
29 Burpee Broad Jumps
200m Run
29 Burpees

2013-06-03 Wod

14min AMRAP
14 KB Swings, 24/16 kg
7 OHS, 60% 5RM
7 Pushups

2013-06-01 Wod

3 Rounds
3 TGU, 55/35# (Each Arm)
15 Wallballs, 20/14#
300m Run

2013-05-31 Wod

9min AMRAP
3 HPS, 95/65#
6 Jumping Pushups
6 Power Snatches
3 HSPU

2013-05-30 Wod

500m Row
60 Supermans
70 Lunges
80 Ball Slams, 20/14#
90 Double Unders
100m Sprint

2013-05-29 Wod

11min AMRAP
13 Box Jumps, 28/24"
80m Sprint
1 HSWU

 *Do not look at the clock*

2013-05-28 Wod

7 Rounds
7 L-arm KB Swings, AHAP
7 Squat Clean, 95/65#
7 R-arm Kb Swings
7 Ring Rows

2013-05-27 Wod

"Forrest"

In honor of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo, who was killed October 26th, 2009,while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

3 Rounds

20 L-pullups

30 T2B

40 Burpees

800m Run

2013-05-25 Wod

EMOM for 13min

1 TGU, 55/35#
2 Manmakers, 55/35#
10 Lateral Jumps

2013-05-24 Wod

12min of

Buy In:
400m Run
40 Ball Slams, 20/14#
then

AMRAP:
30 KB Swings, 24/16 kg
20 Pushups
10 AMSU

2013-05-23 Wod

3 Rounds
45sec T2B
15sec Rest

45sec Goblet Squat, 24/16 kg
15sec Rest

45sec Double Unders
15sec Rest

45sec Push Press, 75/55#
15sec Rest

45sec Burpees
15sec Rest

1st Annual (Paleo) Cookie for Kid's Cancer Wod and Bake Sale

2103-05-22 Wod

10min AMRAP
8 Power Snatches, 55% 1RM
6 Weighted Step Ups, AHAP
24 FATPUs

2013-05-21 Wod

2 Rounds
Partner A: Timekeeper
800m Run
Partner B: AMRAP
1 Rope Climb
8 Ring Dips
16 Barbell Rollouts
Switch

2013-05-20 Wod

Part 1:
5-5-3-3-1-1-1-1
Push Press

Part 2:
4 HSWU
40 Lunges

3 HSWU
30 Lunges

2 HSWU
20 Lunges

1 HSWU
10 Lunges

2013-05-18 Wod

10 T2B
15 SDL, 60% 1RM
300m Run

15 T2B
20 SDL
400m Run

20 T2B
25 SDL
500m Run

2013-05-17 Wod

16min AMRAP
2 TGU (1 each arm), 32/24 kg
4 HSPU
8 C2B Pullups
16 Air Squats

2013-05-16 Wod

16x45sec
Odd Rounds: 4 Power Cleans at 70% 1RM
Even Rounds: 8 Burpees

2013-05-15 Wod

7 Rounds
7 MBCWB, 20/14
7 Weighted Pushups, 45/25#
7 Box Jumps, 28/22"

2013-05-14 Wod

12min AMRAP
6 HPS, 115/75#
?n KB Swings

n = current round

?= 2 if 32 or 28 kg KB used
?= 4 if 24 or 20 kg KB used
?= 6 if 16 or 12 kg KB used
?= 8 if 8 or 4 kg KB used

2013-05-13 Wod

Death by Thruster, 115/75 + 3 K2E for 10 Rounds

If 10 rounds completed, rest 1min then: 100 Lunges + 3 K2E EMOM
If miss a round, rest 1min then: 100 OHL, 50/30# (plates) + 3 K2E EMOM

2013-05-11 Wod

5 Round Partner Wod
First
Partner A: 30 BWB
Partner B: Zercher Hold, 95/65#
(can switch within 30)
then
Partner A&B: 80m Partner Carry
or
Parner A&B: 400m Run

2013-05-10 Wod

"Helen"

3 Rounds
400m Run
21 KB Swings, 24/16 kg
12 Pullups

2013-05-09 Wod

12min Time Cap

Buy In: 21 BBRO
then AMRAP in remaining time of

3 HSPU
5 Push Presses, 115/75#
7 T2B

2013-05-08 Wod

3x5min AMRAP
1min Rest in between

1st:
5 OHS, 75% of 5RM
20 Double Unders
2nd:

5 OHS
15 Double Unders
3rd:
5 OHS
10 Double Unders

2013-05-07 Wod

4 Rounds
25 Pushups
15 SDL, 50% 1RM
10 Box Jump Overs, 20"
400m Run

2013-05-06 Wod

"Revenge of the Sixth"
Groups of (preferably) 5 or more must complete the following:

6000m Row
600 Air Squats
60 Manmakers, 45/25#

Working 60secs at a station - with 10secs of rest in between - switching every round for 18 Rounds

Only one person working per station, with any extra having the choice of either:

Overhead Barbell Hold, 30/15#
Parallette L-sit Hold

Once reps are completed at one station, two people may work on any of the remaining stations.

For any reps not completed within the 18 Rounds:

100m Run for every 100m left on the Row
100m Run for every 10 Air Squats left
100m Run for every 1 MM left

2013-05-04 Wod

"May The Fourth Be With You"

Episode I:

Max Distance in 40 sec Row 

Episode II:

400-Row/10 = R= 4 W Push Ups & 4 WAMSU, 45/25

Episode III:

40 Burpees

Episode IV:

400m Run, 45/25

2013-05-03 Wod

EMOM 12 min

3 Clean & Jerk, 70% 1 RM
24 Lateral Jumps

2013-05-02 Wod

50 AMSU
30 KB Swings, 24/16 kg
10 Front Squats, 135/95#
20 KB Swings
20 Front Squats, 115/75#
10 KB Swings
30 Front Squats, 95/65#
50 AMSU

2013-05-01 Wod

5 Rounds
5 Left Arm DB Snatches, 75/55#
5 Right Arm DB Snatches, 75/55#
5 Strict Chin Ups
400m Run