Workout of the Day

1402, 2018

We have another gymnastics review session with Ally D tomorrow at 7pm.  Get in there to reveiw Pulls, Muscle Ups, and Handstand Push Ups.  I hope you all enjoyed the V Day today.  We have another open WOD coming at you tomorrow.  If you have not signed up, get on it people!  Do not lose form on the light deadlift tomorrow, keep your chests up!

A) 3 Min Assault/Row

Every:20 sec for 3 min

Inch Worm

Light Dumbell Press


B) Every 2 Min x 7 Sets

20 Sec Overhead Barbell Walk (partners watch clock and count for athlete)

C) “13.2”

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jump Up and Over 24/20

1302, 2018

Today was without doubt highlighted by the strong crew of women we have in this box.  What insane performances.  Janelle setting the tone at the 9:30am with 24 snatches at 100#.  Then Ally and Rosa coming in tonight to both get through all 30 reps at 100#, and Rosa getting one burpee done after those 30 snatches.  Finally Laura C who came to us not being able to snatch 100# just over two years ago and tonight getting 22 snatch’s at 100#!  A bunch of other great performances but definitely a night filled with strong ladies!  A little over a week to sign up for the open, get on it people!  We are right around 20 athletes and counting.  Lets push it to 40 this year!  Feel free to partner up and make a Pod of equipment you can share so you don’t have long transition times.   We are going to fatigue the shoulder before going into the HSPU in the EMOM, so if you fail on reps go to a Handstand hold instead)

A) 3 Min Row Assault

Every :20 for 3 min

Light Alt Dumbell Snatch 20/10

Bear Crawl

Goblet Squats

 1 Min Jog

B) 10 Min EMOM

1st-6 Tempo Half Kneeing Kettlebell press (3 each arm 3 sec a rep)

2nd- 6-12 Handstand Push-ups (no more then 30 sec work) (scale to handstand hold)

C) “I got 5 on it”

20 Min AMRAP

5/4 Assault Cals

5 Kettlebell Swings

5 Dumbell Front Squats 45/30

5 Chest 2 Bar Pull-ups (scale to kip or ring row)

5/4 Row Cals

*******After completing each round add 5 cals/reps to the next round for each movment.  Ladies add 4 cals to assault/row and 5 to movements.  so it will look like this

5….10…..15…..20…..25 for Men Row/Assault and movements also Women movements

Ladies Assault/row will be


Score will be round completed and extra reps.  So if you completed the round of 15’s and got 18 reps into your front squats your score will be


1202, 2018

What an amazing energy in there tonight.  Huge efforts across the board in all classes.  Also some great speed under the bar with the complex.  We have had a great new influx of new athletes this month, if you see someone you don’t know please go up and introduce yourself and welcome them.  Open WOD #2 coming at you tomorrow, this is one of the better tests of strength and motor capacity.  If you do not follow the Rx increase on the bar please pick your own increases you can hold true too.  By the second round of snatches it should start getting difficult.  the 3rd found should be tough.  If you get to the 4th I will give you a long, non creepy, extended hug.  Have fun!

A) 3 Min Assault/Row

Every :20 for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Light Overhead Walking Lunges

1 Min Jog

B) 6 Min EMOM

1st-40 Sec Right Side Plank (weight if needed)

2nd-40 Sec Left Side Plank (weight if needed)

3rd-40 Sec Plank

C) 6 Min Handstand Walk Technique

D) “12.2/13.1”

17 Min

40 Burpee’s to 6″ (to new standard)

30 Snatch 75/45

(Fitness 40 Alt Dumbell Snatch 30/15)

30 Burpee’s

30 Snatch 135/75

(Fitness 40 Alt Dumbell Snatch 45/30)

20 Burpee’s

30 Snatch 165/100

(Fitness 40 Alt Dumbell Snatch 55/35)

10 Burpee’s

Max Snatch 210/120


Fitness and Barbell Choose the weight increases that suit your needs, wither one should be a great workout.  If fitness gets to the last snatch’s do not do more then 2 min at that level, cut off WOD early and write time on board.

1102, 2018

The Open is 10 days away, go sign up!  We will be holding an opportunity to hit the open WOD right after the announcement on Thursday nights at 6pm and Sat at 9:30.  Make ups if needed can be at Sunday open box.  There will be no Sat open box throughout the 5 weeks of the open.  Happy B Day Amy S!  This young lady has been with us for the long.  It has been awesome to have Amy year in and year out walk through those doors at the 7pm!  Amy is a renaissance woman.  Amy makes jewelry, travels the world, knows her music and movies and is committed to her fitness.  Amy has a running background but I don’t believe Amy had ever touched a barbell.  This changed quickly.  Amy has continued to vastly improve on her olympic movements.  Amy has competed in the CrossFit open, our in house throwdown’s, and many of our social events.  I love that this young lady continues to stick to this sport and our community.  Happy B Day Amy!     This is one of my favorite open WOD’s tomorrow.  We hit this about 4 months ago but with the open around the corner I wanted to get that blood flowing with 14.4 again!  We will stagger the rows in two heats.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Light Dumbell Bulgarian Split Squat

Ring Rows

1 Min Jog

B) Every 2 Min x 7 Sets

Full Clean+Hang Full Clean+Front Squat


12 Min EMOM

1st-30 Sec ME Medball Cleans

2nd-35 Sec Sit-ups

3rd-40 Sec Assault at 85%

C) “14.4”

14 Min AMRAP

60 Cal Row

50 Toes 2 Bar

40 Wallball’s 20/14

30 Power Clean 135/93 (sub Dumbell Cleans for Fitness)

20 Ring Muscle Ups (scale to 20 strict pull’s or ring rows and 20 ring dips) No bar MU or kip pulls)


902, 2018

Quick one tonight.  See you guys tomorrow to close out the week!

A) 38 North Stretch and Warm Up

B) 9 Min EMOM

1st-15-20 Sec L-Hold

2nd-30 Sec Sit-ups

3rd-45 Sec Plank

C) “Run N’ Shoot”

50 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

20om Run

40 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

30 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

20 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

10 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

802, 2018

14 signed up for the open and counting, get to the website and sign up!  Two B Day shout out’s tonight.  First is Katie H!  This young lady’s motor is the real deal.  I have done more then one double take at her numbers in the morning over the last couple months.  If there are burpee’s in a workout this girl will dominate it.  Although I don;t get a chance to coach Katie in the mornings I can see her other movements are quickly improving as well.  The few times I have seen Katie get after it I see an enthusiastic upbeat young lady ready to put in work.  Happy B Day Katie H!  Next up is Shannon SK.  Shannon is a breath of fresh air every time she walks through our doors.  Always smiling and upbeat, Shannon brings a positive energy into any room she walks into.  Shannon’s movement and strength has come so far this year.  Shannon struggle with Air Squats when she started with us, now she is power Snatching 93#!  It has been fun to watch this young lady get stronger with each passing week.  Happy B Day Shannon!

A) 3 Min Assault/Row

Rotate every :20 for 3 min

Barbell Good Morning

Wallfacing Handstand Hold

Inch Worm

1 min Job

B) 10 Min EMOM

2 Strict Press (2 sec pause between reps on front rack)


2 Dumbell Strict Press

C) “The Paper Cut”

11 Min AMRAP

10 Clean & Jerk 135/93

40 Air Squats

20/16 Cal Row

10 Clean & Jerk 135/93

20/14 Cal Assault

40 Air Squats

10 Clean & Jerk 135/93


Substitute 10 Dumbell Power Clean and Jerk