EMOTM for 10 minutes:

Odd - 2 Snatches @ 75% (fulll squat)

Even - 20 Double Unders

3 rounds for time:

400m run

21 KB Swings 55#/35#

12 Pull Ups

Last done on 10/16/12.

5 minute AMRAP

16 Floor Presses 135#/95#

19 Floor Wipers

9 Hang Power Cleans + 1 Shoulder to Overhead

Rest 3 minutes; then do "MURSE" 15 minute AMRAP

80' Walking Lunges

30 Wall Balls

80' Burpee Broad Jumps

30 Med Ball Cleans

EMOTM for 10 minutes:

Odd - 3 Squat Cleans @ 75%

Even - 10 Toes 2 Bar

50-40-30-20-10

Double Unders

10-8-6-4-2

Front Squats 155#/103#

Don't forget to submit your entries for Thursday's "Throwdown WOD". You can submit them either by emailing them to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or by sending a message on Facebook. Entries submitted in the comments WILL NOT be accepted, afterall the point of the Throwdown is to be prepared for the unknown and unknowable!

3 rounds for reps:

Max Strict Pull Ups

Max Strict Handstand Push Ups

*As soon as you finish Pull Ups transition immediately into HSPU. Rest as needed between rounds.

4 rounds for time:

100m Sprint

5 Muscle Ups

10 Push Press 135#/95#

15 Burpees

Rest 1 minute between each round.

Don't forget to submit your entries for Thursday's "Throwdown WOD". You can submit them either by emailing them to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or by sending a message on Facebook. Entries submitted in the comments WILL NOT be accepted, afterall the point of the Throwdown is to be prepared for the unknown and unknowable!

5 rounds NOT for time.

You must perform 5 sets of the following without setting the bar down in order to finish one round.

Power Snatch

Snatch Grip Push Press

Snatch Balance

Overhead Squat

This should be done just like Bear Complex. Completion all four movements equals one set, perform four more sets WITHOUT setting the bar down to complete the round. Rest as needed between rounds.

Last done on 10/22/12.

Post loads to comments.

Don't forget to submit your entries for Thursday's "Throwdown WOD". You can submit them either by emailing them to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or by sending a message on Facebook. Entries submitted in the comments WILL NOT be accepted, afterall the point of the Throwdown is to be prepared for the unknown and unknowable!

HAPPY MOTHER'S DAY to all of the CFBA Moms.

And a very special Happy Mother's Day to my wonderful wife Robin. I could not ask for a better wife nor could there ever be a better mother to our boys. We all love you very much!

Eli, Wyatt, Jason, and baby brother (Cooter Ray).

9am - Tag Team Championship

AMRAP in 20 minutes

6 Power Cleans 155#/105#

12 Ring Push Ups

18 Burpee Box Jumps 24"/20"

10am - Intro to CrossFit/CFBA Barbell

Snatch 2,2,2,1,1,1

Squat Clean 2,2,2,1,1,1

**BOTH EVENING CLASSES ( 5PM & 6PM ) ARE CANCELED DUE TO THE ROOSTER DAY RUN, SORRY FOR ANY INCONVENIENCES CAUSED.**

AMRAP in 3 minutes:

100m Run

20 Deadlifts 225#/155#

30 Box Jumps 24"/20"

40 Wall Balls

50 Walking Lunges

60 Push Press 75#/45#

400m Farmers Walk using 55#/35# Kettlebells

Rest 1 minute, then start over with a 6 minute AMRAP.

Following the 6 minute AMRAP rest 1 minute. Then complete the workout in its entirety for time.

Post Reps for rounds 1 & 2, and also time to complete entire workout to comments.

Last done on 4/17/12.

Yet another great opportunity to turn Weaknesses into Strengths!

There will also be another Coach's Challenge on the board for those who like the punishment.