by Admin on April 23, 2014

in Daily WOD's

Praxis 04.24.14


A.  Skill Work:

10-min of Handstand Practice

B.  Bench Press:  5-5-5-5-5 (75%)

C.  For Time:

400m Medball Ruck (20/14)
30 Burpees
40 Russian Twists (45/25)
400m Medball Ruck

 ”Don’t be standing in the corner, screaming your head off, pushing baby weight.”  -Dom, Bro Science


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by Admin on April 22, 2014

in Daily WOD's

Praxis 04.23.14


A.  20-min EMOTM:

Hang Clean & Jerk (115/75)

*Ascending ladder:  1 rep on min 1, 2 reps on min 2, 3 reps on min 3…
**If you cannot complete the number of reps; reset to 1.

B.  Strict Pull-Ups:  3 X Max Effort

Endurance WOD (SI):

Run 2 Miles FT
Perform 6 Burpees EMOTM Until Completion of the 2 Miles

“Be the hero of your own movie.”  -Joe Rogan



by Admin on April 21, 2014

in Daily WOD's

Praxis 04.22.14


A.  Snatch-Grip Deadlift:  Heavy 5 in 20-min

B.  Double Unders:  5 X Max Effort (Unbroken)

C.  10-min AMRAP:

3 Muscle-Ups
7 Burpee Box Jumps (24/20)

“That which we persist in doing becomes easier for us to do; not that the nature of the thing itself is changed, but that our power to do is increased.” -Heber J. Grant


Last Week In Our Box April 13-19

by Admin on April 21, 2014

in Daily WOD's

04.14.14 WOD

5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20.14)

Congrats to the top 5 guys and ladies finishers Rx!

1. Brandon 21:30 Rx
2. Curt 25:12 Rx
3. Patrick M. 25:37 Rx
4. Sean B. 25:55 Rx
5. Scott C. 26:07 Rx

1. Zoe 24:42 Rx
2. Lilly 25:27 Rx
3. Kate 26:34 Rx
4. Colleen 28:32 Rx
5. Celia 33:18 Rx

Awesome job!  See you on the leaderboard!

04.14.14 Endurance WOD 
400m Run PRs

Jeremy 1:10
Sam 1:11
Zoe 1:12
Karla 1:32

04.16.14 WOD
3 Rounds for Time:
7 DB Power Snatch L/R (45/30)
9 Wall Balls (20/14)

Congrats to everyone who completed the workout in BEAST MODE (70/45)

Megan 6:05 BEAST MODE
Justin 5:38 BEAST MODE
Kristos 4:34 BEAST MODE

04.17.14 WOD
Push Jerk: Work up to a heavy single in 20 mins PRs

John C. 195
Garrett 205
Dinesh 160
Heather 85
Van 155

Zoe 120
Noah 225
Jenny 90
Eric M. 165
Kate 100
Sean 205

Storme 135
Areyal 135
Megan 165
Neal 185

Seigel 200
James F. 175
Sarah 95

Joe 145
Pat H. 245
Marta 130
Jared 165

04.18.14 WOD
Cleans: Work up to a heavy triple in 20 mins PRs

Bill 120
Brian L. 125
Kate 65
Elissa 90
Scott 135
Rachel 105
Cat 130
Tim 225 2RM
Eric A. 205 1RM

Again, another SOLID, amazing week for PRs.  Proud of all of you :)

Keep the vibe alive,
Senior Coach

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by Admin on April 20, 2014

in Daily WOD's

Praxis 04.21.14


A.  Coach-Led Mobility

B.  Back Squat:  20RM

C.  For Time:

800m Sprint

D.  Coach-Led Stretch

Endurance WOD (LI):

Run 400m
20x Curtis P’s (75#/55#)
Run 600m
15x Curtis P’s (95#/65#)
Run 800m
10x Curtis P’s (135#/95#)
Run 1000m
5x Curtis P’s (155#/105#)

“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”  -Mark Rippetoe



04.20.14 – Mobility Class

by Admin on April 20, 2014

in Daily WOD's

My beautiful (but, of course, intelligent as well) ladies and honorable gentlemen,

For this Sunday, let’s try a little something different…

We’ve been going steady with this mobility schtick for a while, and at this point you guys should have a pretty solid set of tools to hack your own mobility cogs and widgets.  This weekend we’re going to make the mobility portion purely a Q&A – come into class with questions in mind (any question really…curious as to the lyrics to the final song in the movie Aristocats?  We can cover that), or better yet e-mail them to me at bin@crossfitpraxis.com and we’ll go open forum style for the mobility portion.

We constantly talk about how mobilization work is only one half of the puzzle and how we have to actively move, play, and live in good positions in order to hold onto the gains we make in our mobilization work.  While it might be nice to show off some new ROM and some fancy poses (and I do love me some shavasana), we’ve got to figure out how to move better as well.  This Sunday we’ll start off with everyone’s favorite stupid human trick – the handstand.  Realize that the handstand itself is just a movement pattern, and one that fits into a larger progression of human mobility.  This means that whether you’ve never done a handstand, or can rock them out (no banana handstands please), we will look at where you lie in that progression, and how to keep you improving.

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by Admin on April 18, 2014

in Daily WOD's


WOD:  AMRAP “24″

24 Burpees

24 Thrusters (95/65)

24 Pullups

24 Overhead Squats (95/65)

Work in teams of two. One athlete works to failure while the other rests.

30 minute time cap.

 ”Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” ~ Steve Maraboli

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