New You


WOD 1/2/13

Overhead Squat 3-3-3-3


AMRAP in 8 minutes:

15 Push-Ups

10 Strict Pull-Ups

5 Deadlifts (225/155)


After Party: 1 mile time trial


What are your goals for 2013? Whatever you’re looking to improve getting your diet in gear will help you achieve your goals. Get this year started off right with our next Paleo Challenge! Sign Up soon because we’re getting started next week.


Join us Sunday, January 6 at CrossFit Mid-County for our next big event; The 5th Mountain! RSVP HERE


Every now and then, a challenge arises that must be met;
a goal set that absolutely must be achieved;
an adversary that demands your undivided attention.

SEALFIT published a WOD that meets these characteristics. This type of WOD takes us completely out of our comfort zone and trains us in time domains we rarely venture into. This is not an impossible WOD, it is simply the next challenge. We invite all from the CrossFit Community to come and grind through
“The 5th Mountain”

For time, with 20# vest:

100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile


(As always, scalable to any fitness level)

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  • Scott

    4 full rds. + 10 pullups into 5th rd (red x 1, red/blue x 2; 185 lbs).
    6:55 mile. Looking forward to the 5th Mountain workout Sunday.

  • Elyse

    4 full rds (155# DL, RX PU x 1 rd, blue x 3 rds)

  • JJ

    5:20 Fran at cfmc. Was a little scared of today’s wod

  • Aaron

    3 full rounds +10 pullups (blue) 225. We won’t talk about the mile time. This broken toe has been giving me the blues!

  • Greg

    3 rds (1.5rds red/1.5blue) 225. Not bad for at least three weeks of no upper body work. 8:07 on the run.

  • Sara

    New pr for mile…….7:33! Wod-3rds+2pushup (PushUp with red band, SPullup red for 1st, red and blue for 2nd and 3rd, DL@123) have some work to do!

  • Michele Stone

    9:07 on mile!! That’s definately a PR!! So was my 50# OHS which isn’t a lot for most, but a challenge for me! 3 full rds, 155# DL, green/Red

  • Neal

    Got 220×3 on OHS, tried for 230 but missed on the third rep

    5 Rounds and 6 pull-ups on the met con. My chest was on fire.

    Congrats on the PR Sara, Michelle, and JJ.

  • Braxton

    140 x 3 on OHS. Tried and failed 145

    4 rounds plus 12 push-ups (2 RX/2 blue & 225 DL)

    7:23 mile

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