Month: October 2014

WOD for Friday, 10/31/14:


4 rounds:

15 wall balls (20#/14#)
15 box jumps (24″/20″) (w/med ball)
200m run (w/med ball)

*if the med ball hits the ground at any point, do 10 burpees before continuing.

WOD for Thursday, 10/30/14:

EMOM for 14 minutes:
ODD: 5 power snatches (155#/105#)
EVEN: 12 GHD sit- ups

WOD for Monday, 10/27/14:

3 rounds:

400m run
8 clusters (115#/75#)
20 pull-ups


CFA is a special place…any of you who have really invested time here know that.  The community is bulletproof, the coaching is unmatched, and the results are undeniable.  We have fun, we work hard, and we do things every day we never we didn’t know we were capable of.  With that, would you suppose it’s CrossFit Abilene that brings this out of people, or is it the people who bring it out of CrossFit Abilene?  There is a case to be made for both, but I can say with full confidence that there is much more credit that needs to be given to the latter.

Why am I so confident about this?  Because in academia, very few people study physics.  In music, only a small percentage play the cello.  And in pursuit of physical fitness and health, very few are willing to do what it takes to see the radical way that CrossFit can improve their lives.  Committed people do CrossFit.  Brave people do CrossFit.  People who push past temporary pain for lasting flourishing do CrossFit…and when you put those types of people in the same place day in and day out, great things happen.

All this to say, YOU ALL are that type of person.  I’m amazed every time a take a look at the white board and see the people that walk through our doors on a daily basis.  Thank you all for allowing us to be a part of your lives…you make CrossFit Abilene the special place that it is.


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WOD for Thursday, 10/23/14:

3 rounds:

20 handstand push-ups
50 calorie row

WOD for Wednesday, 10/22/14:

EMOM for 16 minutes:

ODD: 5 back squat (225#/185#)
EVEN: 10 GHD sit-ups

WOD for Monday, 10/20/14:

AMRAP for 10 minutes:

10 wall balls (30#/20#)
10 kettlebell swings (70#/53#)

WOD for Friday, 10/17/14:

2 rounds:

AMRAP for 3 minutes: burpees
AMRAP for 2 minutes: C2B pull-ups
AMRAP for 1 minute: front squat (155#/105#)

WOD for Thursday, 10/16/14:

EMOM for 12:
3 power clean + power jerks

WOD for Wednesday, 10/15/14:

100 squats
800m run
50 squats
400m run
25 squats
200m run