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Sep 2012


09.13.12 – Thursday – Pullups!

The pullup bar is finally installed! Let the fun begin… Skill Strict Pullups (no kipping) 5 – 5 – 5 WOD 21-15-9: Ring dips Pullups (15 minute cap) Let’s talk pullup progression for just a moment. Pullups are hard. They demand quite a bit of upper-body strength, and can also be a challenge in terms…

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09.11.12 – Tuesday – Deadlifts and Diane

Today, we go heavy… Strength Deadlift 3 – 3 – 3 WOD “Diane” 21-15-9: Deadlift (50% of today’s DL, cap at 225#/155#) Handstand Pushup Today’s theme is simple: Keep. Your. Back. Straight. Straight does not mean vertical — you’ll have to face that chest down towards the ground in order to get into a good…

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09.10.12 – Monday – Front Squats, Hang Cleans and Pushups

Happy Monday! Today’s front squats have the same rep scheme as last Monday’s front squats. If you feel comfortable with the movement, see if you can go a little heavier than last week! Strength Front Squat 5 – 5 – 5 – 5 WOD 5 Rounds for Time: 15 Hang Power Cleans (40% of today’s…

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09.08.12 – Saturday – Handstands and a Hero

Today we’re doing a “hero” WOD. These are workouts named after military or police officers who have died in the line of duty. They are very hard, and typically take much longer than your average WOD. Some people like to think of hero WODs as a way to honor the fallen. Others just consider them…

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09.07.12 – Friday – Sprints and Double Unders

Friday Funday! Skill 3x 400m Sprint Full recovery between sprints Double-under practice WOD 10 min AMRAP: 30 double unders 15 pushups 10 situps 5 box jumps (24″/20″) Thanks for a great first full week in the new gym, everybody! It looks like we will indeed have our grand opening on Saturday, September 29, so mark…

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09.06.12 – Thursday – Power Cleans and Tabata

Strength Power Cleans 3 – 3 – 3 – 3 – 3 WOD Tabata: Kettlebell Swings Goblet Squats We’ll spend a decent amount of time working on the “rack” position today. This is the position pictured above. It’s the position in which the bar stays during a front squat, and the position in which the…

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09.04.12 – Tuesday – Push Press and modified Cindy

Happy Tuesday! I hope everybody had a good holiday weekend. Let’s get right down to business: Strength Push Press 5 – 5 – 5 WOD Modified Cindy 20 minute AMRAP 5 Sumo Deadlift High Pulls (95#/65#) 10 pushups 15 air squats [youtube]   Air squats: Simple to learn, difficult to master. Spending a few…

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09.03.12 – Monday – Front Squats and Power Cleans

Happy Labor Day! Remember, classes are at 7:30 a.m. and 9:00 a.m. Our usual weekday schedule will be in effect starting tomorrow (Tuesday). Strength Front Squat 5 – 5 – 5 – 5 WOD For Time: Run 800m 50 Power Cleans @ 50% of Front Squat Run 800m I just want to say THANK YOU…

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Various Whirlwinds

Rumor has it that there was supposed to be a hurricane and/or tropical storm today, but apparently nobody bothered to tell the wind and rain to actually show up. As I write this, the air is completely still outside the window, and I can see patches of blue sky through the high clouds. Due to…

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Logos and other bright, shiny things

I’ve spent far too much time over the past week thinking about the color orange. We’ve been working on the official CrossFit Manatee logo, and for the past week, the only issue coming between us and a final logo was the specific shade of orange that we would use. We looked at red-oranges, yellow-oranges, and…

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Today’s WOD


Clean Complex

1 Clean Pull

+ 1 Hang Power Clean

+ 1 Squat Clean


Work up to a heavy complex for the day.


12 min AMRAP

9 KB Swings 53#/35#

6 Burpee Box Jump Overs, 24″/20″

3 L-sit Pull-ups


Scale L-Sit Pull Ups to Knee Tuck Pull Ups. Further scaling for Pull Ups will be our regular Pull Up scalings + 15 second L-Sit or knee tuck hang from the bar.




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