Workout of the Day

702, 2018

Don’t forget about the Gymnastic Skill session with Ally D tomorrow night at 7pm.  Butterfly/Kip pulls and Handstand Push-ups are on the menu and an opportunity to work various skills after.  See you guys tomorrow.

A) 3 Min Row Assault

1 Min Double Under’s

30 sec ring rows

30 sec Opposite hand/foot kicks

1 min Double Unders

1 min Jog

B) Every 1:30 x 10 sets

Full Snatch+Hang Full Snatch

C) “Sisyphus’s Dilemma”

16 Min AMRAP

400m Run

15 Overhead Squats 95/65

10 Burpee’s to 6″

15 Toes through Rings

602, 2018

Get in Thursday night for a last minute Gymnastics skill session with Ally D at 7pm.  Thursday’s 7pm skill session will focus on Butterfly/kip pull-ups, handstand push ups, and any and all skill work you would like to practice.  Some great split jerk work from newcomer Forrest and new athlete Jefferson this morning.  Get in and get some motor work in!  Sign up for that OPEN!!!!!!!!!!!!!!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

B) 12 Min EMOM

1st-20-30 Sec One Arm Ring Row Right

2nd-20-30 Sec One arm ring Row Left

3rd-30 sec Dumbell Bench Press (high rep light and fast)

C) “Dropping Dime’s”

10 Min AMRAP

21/17 Cal Row

15 Box Jump up and Over 24/20

9 Handstand Push-ups

5 Min Rest

10 Min AMRAP

21/15 Cal Assault

15 Pull-ups

9 Dumbell Thruster 45/30

502, 2018

Impromptu gymnastics skill review and practice session with Ally D this thurs the 8th.  We will be doing 2 sessions this month in preparation for the CRossFit Open.  Get in to review movements such as T2B, Pull-ups, MU, and Handstand Push-ups.  Get in and get better!  Holy shit what a day.  One of the busiest days we have had in a while, that white board was filled to the last inch.  Insane effort on that WOD, which was a burner.  Also some huge squat doubles.  I will be setting up our team for the open tis week and I will let you all know when it is running so you guys can add on to the team.  See you guys tomorrow for a fast ands furious open WOD.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Light Overhead Walking Lunges

B) Every 1:30 x 10 sets

Push Jerk+Split Jerk


14 Min EMOM

1st-4 Standing Kettlebell Press(right)+4 Standing Kettlebell Press(left)

2nd-40 Sec Assault @80% check RPM stay consistant

C) “11.1”

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55 (please don’t drop 10’s from overhead)

(16 Dumbell Power Snatch for fitness option)

402, 2018

What a game!  I hope you all enjoyed Superbowl Sunday.  On Feb 22nd, the CrossFit Open is back! Many of you know the open well, but for those who have not given it a shot this is your year.  This is a 5 week competition meant to have fun.  I have have never met an athlete that took a shot at the Open ever regret it.  The vast majority of athletes come out on the other side with accomplishments they never felt were possible.  First time Muscle ups and handstand push ups.  Pr’s in the clean and snatch.  Most importantly completing these 5 workouts over 5 weeks always leave you with a feeling of satisfaction.  This satisfaction comes from taking a chance, and giving everything you have to give for 7-20 min just 5 times over 5 weeks.  You can scale, go Rx, or mix.  I will be writing about the open a bunch over the next 3 weeks.  Take a shot, you won’t regret it.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good morning

Goblet Squat’s


1 Min Jog

B) Every 2 min x 7 Sets

2 Back Squats

Fitness Option

12 Min EMOM

1st-6 Dumbell Bulgarian Split Squat (Right)

2nd- 6 Dumbell Bulgarian Split Squat (Left)

C) “Fly Eagles, Fly”

12 Min AMRAP

10 Lateral Barbell Burpee’s (you do not need to open hips or straiten torse but must drop both feet back and up at same time to be rx.

5 Power Clean  165/113 (Substitute Dumbell for Fitness)

****At 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 min complete 12 Wallballs 20/14

202, 2018

Man we had some sneaky Pr’s in here today.  Shannon SK with a 20# PR, Nat C, Bill A, Omar, sorry that is all I can recall from memory.  Great work guys!

A) 38 Stretch and Warm Up

B) Every 1:30 x 8 Sets

2 Push Press with a 4 sec hold overhead

C) “The Stray Cat Strut”

14 Min AMRAP

400m Run

24 Kettle Swings 53/35

12 Pull-ups

6 Strict Handstand Push-ups (scale to kip or DB Press)

102, 2018

Quick one tonight.  Big shout out to Robert NG who continues to impress me each day with his strength gainz.  Robert’s strength sneaks up on you.  I feel like it was a week ago that this guy was cleaning 75 pounds.  Now Robert is repping out 155 cleans and 135 Clean and Jerks.  Keep up the good work RNG.

A) 3 Min Assault/Row

Rotate every :20 sec for 3 min

Ring Rows

Lateral Box Step Up

Light Dumbell Bulgarian Split Squat

B) 16 Min to work up to a challenging Snatch (Full or Power)

Fitness Option

16 min EMOM

1st- 30 Sec Double Overhead Kettlebell Waiters Carry

2nd- 30 Sec Double Unders

3rd-30 sec Dumbell Step Up to 20″

C) “Purple Haze”

8 Rounds

20 Sec ME Front Squats 115/75 (dumbell for fitness option)

10 Sec Rest

20 Sec ME Burpee’s (clap over or behind head with upright torso both feet back and up at once)

10 Sec Rest

20 Sec ME Dumbell Power Snatch 50/35