Random
1407, 2019
Mon, July 15th
Beautiful weekend, I hope you all got out and enjoyed. We have a great CrossFit open WOD coming at you tomorrow we hit 6 months ago. Have fun with this one guys!
A) 3 Min row/Assault then every :20 sec for 3 min Tempo Squat/Ring Rows/Hollow Swings then 1 min jog
B) 12 Min EMOM
1st-1-5 Ring or Bar Muscle Ups (scale to 30 sec Bar Muscle Up Technique)
2nd-15 Sec Hard Assault
C) “18.2”
12 Min to complete
18.2A 1-2-3-4-5-6-7-8-9-10
Dumbell Front Squat 50/35
Bar Facing Burpee’s
With remaining Time 18.2B
1 Rep Max Clean (either full or power)
1207, 2019
Sat, July 13th
B Day shout out to long time athlete Andrew I aka Big Country. This guy has had country strength since the day he walked in. This guy can move weight, and is gifted in most elements of this sport. Andrew is a great guy, a great athletes, a great dad, and a great firefighter. In conclusion, Andrew is great. Happy B Day AI. Have fun with this one guys, and make a strategy with your partner. Going to failure each movement will be the incorrect strategy.
A) 38 North Warm & Stretch
B) “Synergy”
Teams of 2
400m Run (together)
100 Kettlebell Swings (split as needed)
P2-Plank as opposite partner swings
400m Run
75 Wallballs (split as needed)
P2-Dead hang from Bar (scale to rings)
200m Run
50 Power Snatch 75/55 (split)
P2- Dumbell Squat Hold (45/30)
200m Run
25 Front Squats 125/83 (add 25’s & 15’s to snatch bar) split as needed
P2-Sit ups
1107, 2019
Friday, June 12th
Sully makes those snatch balances look easy at 160. We had some 10+ and even 12+ scores in the morning which is moving. Scotty P hit the 12+. Finishing with a fun one tomorrow. See you guys soon.
A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Squat/Sit-ups/Russian Kettle Swings then 1 min Jog
B) 12 Min EMOM
1st-3 Touch N Go Full Cleans (Fitness25 Sec Medball Cleans)
2nd-15-20 Sec handstand Push Ups
C) “Graceful Cindy”
5 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
2 Min Rest
3 Min AMRAP Clean & Jerk 135/95
2 Min Rest
5 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
***Score is running total of AMRAP and # of C&J
1107, 2019
Thurs, July 11th
Sorry guys, I posted this last night but there was a glitch for some reason and it didn’t post though. Thankfully there was no 5:15am today. See you guys in there for some snatch balance and a couple fun WOD’s.
A) 3 Min Row/Assault then every :20 sec for 3 min Mountain Climbers/Lunges/Wallfacing Handstand Hold then 1 min Jog
B) 12 Min EMOM
1st-2 Snatch Balance
2nd-5 Challenging Box Jumps
C) “The Snow Cone”
8 Min to Complete
800m Run then with remaining time
A Ladder of
2,4,6,8,10,12,ect
Overhead Squats 95/65
Burpee’s
3 Min Rest
8 Min to Complete
50/35 Cal Assault then with remaining time
A Ladder of
2,4,6,8,10,12,ect
Kettlebell Swings
Burpee’s
907, 2019
Wed, July 10
Some good clean work and improvement on the clean by Forrest G, Suzanne, Josiah, and Brennan at the 9:30am today. Some good effort on all 3 AMRAP’s too. Got a fun chipper coming at you tomorrow, get back to that row!
A) 3 Min Row/Assault then every :20 sec for 3 min tempo push up/Ring Rows/Hollow Swings then 1 min jog
B) 12 Min EMOM
1st- 30 sec Tempo Dumbell Bench Press
2nd-30 Sec Tempo Barbell Curl
3rd-30 Sec Assault @80%
C) “The Dorito”
15 Min AMRAP
60/48 Cal Row
50 Wallball’s 20/14
40 Alt Dumbell Power Snatch 50/35
30 Jumping Barbell Back Squats 45/33
20 Sit-ups
10 Burpee Bar Muscle Ups (Scale to 15 Burpee Pull-ups)
807, 2019
Tues, July 9th
Who nelly that WOD smoked athletes. I don’t know how the PM’s did but big shout out to Chad P who got 1 rep shy of 11 rounds on the minute! Big effort. Got some clean work and heavier cleans coming tomorrow.
A) 3 Min Row/Assault then 1 Min DU/1 Min Sit-ups/1 min Bear Crawl then 1 min jog
B) 10 Min EMOM
Halt Clean Deadlift(2 sec)+Clean Pull(drop rep)+Power Clean
“Fitness”
1st-25 Sec KettleBell High Pull
2nd-30 Sec Assault
C) “The Tombstone”
5 Min AMRAP
9 Toes 2 Bar
6 Box Jump 30/24
3 Power Clean 185/135
2 Min Rest
5 Min AMRAP
30 Double Unders
20 Alt Lunges (No weight)
10 Games Push Up
2 Min Rest
5 Min AMRAP
9 Toes 2 Bar
6 Box Jump 30/24
3 Power Clean 155/103
707, 2019
Mon, July 8th
I hope everyone enjoyed the weekend and celebrated your health and this wonderful country we live in. The 4th has always been one of my favorite holidays, nothing reminds me of summer more than hotdogs and explosives. We have a fun test tomorrow. About 99% of the CrossFit world won’t get past min 12 so we are going to make this into an AMRAP. It is programmed as an EMOM so if you can make it past 12 min keep going!!!! Have fun.
A) 3 Min Row/Assault then every :20 sec for 3 min
B) 12 Min EMOM
1st-2 Overhead Squats (Fitness 8 Single Arm DB Overhead Walking Lunge 5/arm)
2nd-15 Sec Hard Row
C) “The Bergeron Beep Test”
12 Min AMRAP
*** This is meant to be a Continuous EMOM until you can’t complete work in time allotted so treat as an EMOM. Rest with left over time in Min then start fresh next min. If you fail to complete work in min keep going as an AMRAP for 12 min and post rounds. If you make it past 12 min then keep going to failure and post Rounds. Have fun, this is about as spicy as it gets.
7 Thrusters 75/55
7 Pull-ups
7 Burpee’s
507, 2019
Sat, July 6th
Last one from the road, I hope you guys took an extra day off today and enjoyed with the family! Finishing off with a long one! Enjoy
A) 38 North Warm & Stretch
B) “The Equalizer”
2 Rounds
6 Min to Row 500m then with remaining time
AMRAP
15 Wallballs 20/14
10 Sit Ups
5 Hang Power Snatch 115/75
Rest 2 Min
6 Min to Run 400m then with remaining time
15 Air Squats
10 Pull-ups
5 Devils Press 45/30
407, 2019
Friday, July 5th
I hope everyone enjoyed their 4th! Writing from the road so it will be brief. Adjusted schedule tomorrow, we will be hosting a 9:30am WOD and a 4:30 Open box and 6pm WOD. Come burn those beers off.
A) 3 min Row/Assault then every :20 sec for 3 min
B) 12 Min EMOM
1st-5 Touch N Go Push Jerk (Fitness 10 DB Shoulder to Overhead)
2nd-Run Street —->River
C) “The Hair of the dog”
8 Rounds
20 Sec Front Squat 115/75 (Fitness use Goblet)
10 Sec Rest
20 Sec Burpee Box Jump 24/20 (move fast try to get a min of 3+ Reps)
10 Sec Rest
20 Sec Kettlebell Swings
10 Sec Rest
207, 2019
Wed, July 3rd
Normal schedule tomorrow guys. Sorry for late post just getting into SD. Closed 7/4 and adjusted schedule Friday 9:30am and 4:30/6pm. Have fun for the 4th!
A) 3 Min Row Assault then every :20 sec for 3 min Tempo Push-ups/Bear Crawl/Ring Rows then 1 min jog
B) 9 min EMOM
1st-30 Sec Toes 2 Rings
2nd-30 Sec Double Kettelbell Front Rack Carry
3rd-30 Sec Weighted Plank
C) “The Patriot”
2 Rounds
3 Min AMRAP
9/7 Cal Row
9 Thrusters 95/65
2 Min Rest
3 Min AMRAP
9 Handstand Push-ups
9 Kettlebell Swings
2 Min Rest
3 Min AMRAP
9 Power Clean 95/65
9 Alt Dumbell Reverse Lunge 45/30