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  • World Class Fitness in 100 words:

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
    - Copyright Greg Glassman

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WOD: Friday

August 28th, 2014

Part A)
Back Squat 8×4 +2.5kg
(one more set to go!!)

Part B)

31min AMRAP of:
8 Thrusters (70/47.5)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

WOD: Thursday

August 27th, 2014

Part A)
Bench Press 10RM – 15mins

Part B)
Against a 5min clock, Run 600m and in the remaining time perform as many reps as possible of:
2 Rope Climbs
20 DB KB Clean & Jerk (32/24)

Rest 2mins

Repeat for 3 cycles


WOD: Wednesday

August 26th, 2014

Part A)
Back Squat 7×5 +2.5kg

Part B)
EMOM for 30 minutes:
1st minute: 6 Back Squat (70/50)
2nd minute: 10 KB Snatch (24/16)
3rd minute: Max effort Double-unders in 40sec


WOD: Tuesday

August 25th, 2014

Part A)
6 rounds for time:
600m Run
Rest 90secs

Part B)
EMOM for 12mins:
1 – 20 Jumping Lunges (30/20)
2 – 15 Wall balls (9/6)
3 – 10 T2B
~Failure to maintain will result in an immediate 100 burped penalty!
*Scaling/modification options will be available


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WOD: Monday

August 24th, 2014

Part A)
Back Squat 6×6 +2.5kg
*The last week of BS team, hold in there!

Part B)
For time, with a 30min Time Cap:
1000m Run
followed immediately by…..
Three rounds of:
30 Double-unders
20 KBS (24/16)
followed by immediately…..
as many reps as possible in the remaining time:
10 Single arm KB OHS (24/16)
10 Burpee pull-overs

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REST Day at CF Dauntless….

August 23rd, 2014

WOD: Saturday

August 22nd, 2014

Part A)
Back Squat 10×3 +2.5kgs

Part B)

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups (6″ out of your reach)
21 Pull-ups
800m Run

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

WOD: Friday

August 21st, 2014

Part A)
Back Squat 8×4 +2.5kg

Part B)

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to last time here


WOD: Thursday

August 20th, 2014

Part A)
‘Muscle-up Clinic’

Part B)
9-7-5 reps for time:
Power Clean (80/60)

Part C)
10-14-18 reps for time:
Clapping push-ups


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WOD: Wednesday

August 19th, 2014

Part A)
Back Squat 7×5 +2.5kgs

Part B)
10-9-8-7-6-5-4-3-2-1 reps for time:
Alt Arm KB Snatch (32/24)
Floor Press (60/40)
Box jumps (30)


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