3/28/2015 WOD “Brenton”

Five rounds for time of:
Foot Hand Crawl- 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


If ever there were a hero WOD that was tailored to fit our box…it was this one.  This is the 2nd Time that Crossfit Williamsville has WODDED in Officer Brenton’s Honor.  Our heart goes out to his loved ones.  It was a spectacular Saturday!!!






12 MIN Amrap
10kb Rows R arm
72 Ft Inverted Crawl
10 KB rows L arm
16 Step Back lunges


The Stationary Rows with the Kettle Bells were certainly humbling for some of you.  But you all did an excellent job of controlling the weight and maintaining that strong and stable midline from your hinge….excellent work everyone!!


WOD 3/25/2015





ROLL-10 MIN/  Skinny PVC- 4 min/ Bird Dogs- 3 min (finding good extension and flexion before, and focus on glute and core contractions throughout)

Hip Flexors- 2min

Wrist Prep- 2 min


Active Warm up

Swing Prep- 6-8 min

Running Prep- 3-5 min



3 Rounds for Time
400 M Run
21 KB Swings
15 Toes to Bars



For the 930 am Class…nice….2nd run of the season…for those of us that scaled to burpees…woo too…..till next time when Buffalo Weather is more acceptable….

WOD 3/24/2015

“COE” 1/2
10 Thrusters 65/95
10 Ring Pushups
5 Rounds For Time




Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.


It was an honor to WOD in Sgt. Coe’s name today.  My heart rests with the loved ones he has left behind.   The efforts put forth by the box today were inspiring and truly heart felt.



WOD’s 3/22 and 3/23/2015


WOD   3/22/2015

12 Minute AMREP

3-Push Presses 3- Med ball Cleans/  6 PP- 3 MBC   /  9 PP and 3MBC/  12 PP- 6 MBC/  15 PP- 6 MBC /  18 PP-6 MBC/ 21 PP- 9 MBC….  etc until 12 min

Total number of Reps is your Score.

It was a great  little tribute to 15.4…..   nice movement on that Sunday!!!


WOD 3/23/2015
36 Ft FHC
36 Ft Reverse FHC
(Slow MOtion, slower the better, Cannot stress the importance of going slow on the crawls but not stopping) This WOD should take you 25 plus minutes
7 Strict Pullups


Wonderful form, and taking your time with Monday’s…..the purposeful movement was fantastic, and it was evident that everyone is working very hard to become super competent at Foot Hand Crawls…that is not an easy thing to do.

3/21/2015 WOD

….she’s a good one



4 x 5min EMOM’s

1. 7 Box Jumps  ( Slow Mountain Climbers)

2. 10 Hand Release Pushups  (Slow Crunches)

3. 10 Thrusters 35/45  (Seal Jacks)

4. 7 Burpees  ( Breathe)


Every minute on the minute perform the exercise and desired number of repetitions.  For the balance of the remaining 60 seconds perform the exercise in the parentheses.


Good Luck….she was a bastard!!!


Thanks to the 9am Class for letting me fight along side them.  It was a pretty epic one this morning!!!

3/20/2015 WOD


Warm up

Roll-10min, 2 min specific focus on hip and glute

Skinny PVC-3min

Hip Flexors-2 min

Active Warm- 10 air squats/ 10 Toe Touches (deadlift mimic)   4 rounds

10 min DeadLift Prep






Good Movers today.  Fantastic Job!!!




18 min of Movement
32 Feet- Foot hand Crawl on 2×4
16 Feet Farmer’s Carry on 2×4
and 10 Reverses with KB racked on 2×4

(5 reverses per side)

Continue through these three exercises until 18 minutes has passed

you can click the youtube link below to see an example of the movements….have fun if you try this one.  Slow purposeful and as always mind your movements!!!


3/18/2015 “Elizabeth”



Cleans  135/95

Ring Dips



Wowzers Was this  WOD.   First time that we introduced the Box to her and she was welcomed with open arms.  I could not be more proud of how you all came, saw, and conquered her.  So much strength, grit and technique was shown today, and I am thankful for how hard you all worked.  I look forward to seeing her in a few months.   Thanks SO much for your effort…  and to the group that hung back and kept me honest on Wednesday night, it is much appreciated!!!