WOD Tue. May 28

May 27th, 2013

In the continuing process of fine-tuning our programming we are making a couple changes to our levels. They will now be referred to as green, blue, black and on occasion double-black. (Kind of the way ski runs are marked.) A particular WOD will receive its color designation from a combination of various factors. You may see an easy movement designated as black because of the amount of weight, i.e. heavy push-press. You also may see a movement designated as black even though it isn’t complex or heavy, but due to the number of reps can seriously injure the unprepared, i.e. GHD sit-ups. Additionally, you will also see “Intro”. This is for those that are new to a particular movement or exercise and need to learn it.

You need to evaluate each WOD separately. Just because you do black one day, does NOT mean you should be looking to do black every day. In CrossFit we constantly vary the workouts. One day you may be familiar with all the exercises at a given level and physically ready to also perform those movements with heavier loads, but the next day you may run into a new exercise or one that you haven’t done in a long time. We all also have our various strengths and weaknesses, and those must also be taken into account. Furthermore, you may want to do a lower level if you’ve worked out several days in a row and are tired and/or sore. These colors are guidelines to help you quickly assess the demands of a particular workout, but in the end you are the one that needs to evaluate the WOD and make sure you are physically and mentally prepared. Never hesitate to ask any of the trainers questions. Also, never hesitate to talk to the trainers about modifying, substituting and/or scaling any WOD, exercise, movement, etc. Every day will always have a green option, but you won’t always see black or double-black. In fact, double-black will be pretty rare.

Green – This level involves movements and exercises that are fairly easy to master, and weights which if improperly lifted are less likely to cause injury. Keep in mind that injury can occur just by taking a wrong step. This is about minimizing the potential for injury and by no means a removal of the risk thereof.

  • Examples of green movements – Sit-ups, air squats, running, rowing, burpees,  jumping rope and more complex movements when done slowly and with little to moderate weight.
  • Examples of green weights – Bodyweight to about 45lbs. or so.

Blue – This level involves movements and exercises that do require a moderate level of mastery to perform safely at speed and/or with weight. and weights that do require proper mechanics to lift safely.

  • Examples of blue movements – Push-presses, HSPU, deadlift, Back squat, thruster, and more complex movements when done at a moderate pace and with only moderate amount of weight.
  • Examples of blue weights – 45lbs. to around 100% of BW depending on lift and your age/size/gender/fitness level.

Black – This level involves movements and exercises that if not done properly have a high likelihood of resulting in an injury sooner or later. This level also involves movements and exercises that may not have a high likelihood of resulting in an injury, but are just difficult to master. This level involves weights that require full concentration and proper mechanics to avoid injury.

  • Examples of black movements – Snatch, Clean & Jerk, muscle-up, GHD sit-ups, one-legged squats, ring HSPUs and any simpler movement that is done under heavy to very heavy loads.
  • Examples of black weights – Anything over 100% of BW on most lifts.

Double-black – This levels involves movements that by their very nature require high skill, full concentration and a high level of overall physical preparedness. This level also includes simpler movements that under a heavy load and/or high reps carry a significant increased risk and require optimal mechanics and overall physical preparedness.

  • Examples of black movements – Muscle-ups with a forward dismount, ground to overhead lifts of heavy awkward objects, flips, 1RM movements at speed, climbing high (15’+) obstacles.
  • Examples of double-black weights – Weights where one false move can lead to severe injury or death. This really comes into play when moving 200% or more of BW, especially where it can fall on you like a bench press or overhead movement. Please remember that even 5-10 lbs. can cause severe injury or death, but usually only in strange and unusual circumstances or where there’s gross negligence or stupidity. Whereas when dealing with 200%+ of BW injury can easily happen even when everything is done right.

The color levels are overall guidelines for each individual workout. They are NOT levels you attain. Use them as warning signs of what a particular WOD will require and adjust accordingly.

WOD #1
Shoulder to overhead
For time perform the following:
1-2-3-4-5-6-7-8-9-10 reps
Bar starts on ground and is returned to ground for each set. Bar must be fully released before a new set is started. Each set of reps must be performed unbroken. If a set is broken, then it must be fully repeated. Rest between sets as needed.
75%-100% of BW
50-75% of BW
25-50% of BW
Intro – Learn the 3 basic presses (strict, push and jerk).

WOD #2
15 minute AMRAP

  • 5 Pistol squats + 12″ one legged box jump (Left leg)
  • 5 One handed pull-ups (Left hand – right hand is holding onto left wrist)
  • 5 Pistol squats + 12″ one legged box jump (Right leg)
  • 5 One handed pull-ups (Left hand – right hand is holding onto left wrist)
  • 15 GHD Sit-ups
  • 15 HR Clapping Push-ups


  • 10 Alternating one-legged burpee pull-ups
  • 15 HR Push-ups
  • 20 Medicine Ball Sit-ups 20#


  • 10 Burpees
  • 10 Pull-ups
  • 10 Sit-ups
  • 10 Push-ups