Oct 302014

Yes, a purple unicorn created the good times for tomorrows Halloween WOD.  If you missed yesterdays post… we are doing a Best Halloween Costume Contest tomorrow.  So come dressed in your best costume for tomorrows Halloween workout!



as many rounds as possible in 8 minutes

-5 split jerk (185#/125#)

-40 double unders


Rick locked himself in his garage for a year to work on achieving a 1000# total.  He did it!  Congrats Rick!

 Posted by at 12:01 am
Oct 292014

Check out these old Halloween costume posts (HERE) and (HERE).  Creative stuff!!

This year we’ll have a special Halloween WOD to match up with your best Halloween costume.  Kathleen from Primal Treats and Eats is making some sweet treats for the top 3 costumes!!  You can join any class with your get up and you’ll be entered in the contest!  Yes, the rumor is true… Alice will be coaching classes as a purple unicorn!



for time:


-bar muscle ups

-overhead squats (135#/95#)


Last year Liz and April won it with the Heath and Katie costumes

 Posted by at 12:01 am
Oct 282014


5 rounds for time:

-10 deadlift (185#/125#)

-10 push ups

-10 box jumps (24″/20″)


Tony earns the title!

 Posted by at 12:01 am
Oct 272014


every 2 minutes for 12 minutes

-3 clean & jerk (75%, full squat)

rest 3 minutes


3 rounds for time:

-400 meter super fast run

-21 kettlebell swings (53#/35#)

-12 pull ups


 Posted by at 12:01 am
Oct 252014

Schedule for Today

10am, 11am, & 12pm: CrossFit Classes

1pm: Mobility Class



10 min cap

-20 turkish get ups (53#/35# kb, 10 each arm)

-30 triple unders

rest 3 minutes from cap

as many rounds as possible in 7 minutes

-20 push press (75#/55#)

-15 lateral jumps over bar (single count)

-100 meter row


Don’t tell Christine that KB is 20# heavier than she normally uses.

 Posted by at 12:01 am
Oct 242014

Partner WOD

for time:

1) 50 toes to bar & 50 thrusters (95#/65#)

2) 50 push ups & 50 power snatch (95#/65#)

3) 50 sit ups & 50 overhead squats (95#/65#)

note: finish section 1 before moving onto section 2, etc.  only one member per movement but both members can be working at the same time.  rotate movements 30 seconds


If you would like to pre-order a hoodie please pre-pay today so we can put the order in on Monday.  Thank you!

 Posted by at 12:01 am
Oct 232014

Lurong WOD #7

as many rounds as possible in 7 minutes

-6 handstand push ups

-8 kettlebell swings (70#/53#)

-12 sumo deadlift high pull (70#/53#)


LJ working her HS walking!

 Posted by at 12:01 am
Oct 222014


as many rounds as possible in 12 minutes

-15 wall balls (20#/14#)

-10 meter handstand walk

-5 deadlift (315#/230#)


tough dude!

 Posted by at 12:01 am
Oct 212014

Iron Will Times

You can sign up for the Run For The Law 5k run/walk at www.accu-specracing.com (HERE) or pick up a registration form at Ludlow PD.  The race is this Sunday at 9am!  Don’t miss out!

We are currently taking pre orders for our new CFIW hoodies.  Please try to pre order and pre pay by the end of this week.

The 4th Annual MisFit Toys Throwdown will be held on Saturday December 6, 2014, at CrossFit Revelation in Enfield, CT.  This one sells out fast so find a partner and sign up!  It’s always a well ran competition and it’s close to home!  You can sign up (HERE)!



4 rounds for time:

-10 overhead lunges (135#/95, 5 each leg, stay in place)

-10 power clean (135#/95#)

-5 muscle ups


715 enjoying some burpees!

 Posted by at 12:01 am