Workout of the Day

2506, 2017

Mark your calendars for the weekend of the games, Aug 5th.  We are going to be opening up the box that Saturday the 5th to watch the CrossFit games events for the day, get some cornhole going, bbq, have a couple beers, ect.  More details to follow.  The Deadlifts looked really good last week, keep it up tomorrow.

A) Active warm up-Coaches Choice

B) 7 Min EMOM

6-8 Strict Ring Dips ( no more then 25 sec work time per min) scale to kip

C) Every 3 min x 5 sets

4 Deadlifts (one full sec pause on ground between reps(no touch and go) do not drop any rep

D) “Starched”

12 Min AMRAP

15 Wallballs 20/14

12 Toes 2 Bar

9 Reverse Front Rack Barbell Lunge 135/95

2306, 2017

Great energy with that WOD today.  Some big efforts keeping that bar and kettle in your hands the whole time.  See you guys tomorrow!


20 Min AMRAP

5 Thrusters 115/75

10 Pull-ups

30 Double Unders

****at 0:00 5:00, 10:00, 15:00 run 400m

2206, 2017

Get that bike close to your bar for this WOD for transition.  Box’s and kettles can be up front of box.  Don’t put down that bar during the Hang Power Snatch and don’t put kettle down!  If you have 10’s on bar PLEASE don’t drop they will break.  Just transfer to your hang position then drop from there, thanks.  These are 20 sec sprints, don’t pace.

A) 2 Min assault/row then rotate for 3 min

20 Sec ring rows

20 sec kettlebell overhead waiters walk (right)

20 sec kettlebell overhead waiters walk (left)

B) Rotate movements every 1:30 x 10 sets (5 each)

1)5 Bent over barbell Rows (start below knee end between low chest and belly button)

2) 5 Strict handstand Push-ups(to deficit if needed) scale to kip

C) “The Funnel Cake”

6 Rounds

20 Sec Max effort Assault for Cal

10 Sec Rest

20 Sec ME Hang Power Snatch 75/55

10 Sec Rest

rest 4 Min

6 Rounds

20 Sec Box Jumps 24/20

10 Sec Rest

20 Sec Kettle Swings 53/35

10 Sec Rest

Running total of cals and snatches for first score and score for swings and jumps in second.

2106, 2017

I saw some legit jumps online this evening.  45.5, 47.5, and maybe higher.  I hope you had fun with that one it is always a fun challenge and most athletes exceed their expectations in height.  Going to get some heavy squats int he WOD for tomorrow.  Pick a weight that is challenging but that you can clean consistently and don’t have to break for at least 5 reps in the WOD.

A) 2 min Assault/Row then 4 min of

20 sec goblet squat

20 sec pass throughs in bottom of overhead squat

20 sec wallfacing handstand hold

B) 6 Min EMOM

1st-30 sec single leg dumbell(in opposite hand) Romanian deadlift (right)

2nd-30 sec single leg dumbell(in opposite hand) Romanian deadlift (left)

C) 15 min to establish a moderately heavy Pause Split Jerk (pause 2 FULL sec in the bottom of the dip) focus on upright torso

D) “The Squat & Gobble”

11 Min Ladder

1,2,3,4,5,6,7,8,9,10 ect Front Squat 185/135 (cleaned from floor)

*****before each round run street to river(try to keep all runs 30-40 sec so fast pace)

2006, 2017

We have gotten some new aces over the last couple weeks.  If you see someone you don’t recognize please go up and introduce yourself.  Great clean complex today, and people mowed through those lunges!  Try to stay unbroken on wallballs and power snatch for as long as possible.  See you tomorrow

A) Active warm up Coaches Choice

B) 3 Rounds (partner and go opposite minutes)

1 Min Standing Banded Straight Arm Lat Press Downs 4 sec tempo on way up.  DOn’t over activate shoulders with blue band stay with red band and isolate lat’s be still with entire body besides arms

1 min Rest

C) 12 Min to Establish Max Height Box Jump

D) “The Cheesy Poof”


32 Double Unders

16 Wallballs 20/14

4 min Rest


16 Dumbell Power Snatch 50/35 (alt arms)

8 Burpee Box Jumps 24/20 (open hips on top)

1906, 2017

Deadlift’s looked great tonight.  Keep with those knees being back off the ground.  See you guys tomorrow.  Pick a weight for the lunge you can go unbroken with for at least 15 reps the first round.

A) Coaches Choice active warm up

B) Every 2 Min x 7 Sets

3 Position Hang Power Clean (Hi Hang/Above Knee/Below Knee)

C) “The Rusty Nail”

20 Min AMRAP

500m Row or 25/17 Assault Cal or 400m Run (rotate each round)

21 Kettle Swings

15  Barbell Front Rack Reverse Lunge 115/75 (alt legs each rep)

9 Strict Toes 2 Bar (scale to kip or knees to elbow)