Random
2405, 2019
Sat, May 25th
Remember the Memorial day schedule has no open box Sunday and one WOD Monday at 9:30 am which will be Murph. Have fun with this one tomorrow. If there are more then 9 athletes, half hit the Assault in the first 2 min time slot. No Score on this one just put oyur head down and work. Get it!
A) 38 North Warm and Stretch
B) 6 Min EMOM
1st-30 Sec Toes 2 Rings
2nd-35 Sec Sit-ups
3rd-40 Sec Plank
C) “The Kitchen Sink”
Running Clock
4 Min AMRAP-20 Double Unders/10 Tes 2 Bar/5 Power Clean 135/95
3 Min Run 400—>Amrap Alt Dumbell Snatch 50/35
2 Min Wallball’s 20/14
1 Min Box Jump Up and Over
2 Min Assault for Cal
3 Min Run 400m—>AMRAP Alt Dumbell Power Snatch 50/35
4 Min AMRAP-20 Double Unders/10 Tes 2 Bar/5 Power Clean 135/95
2305, 2019
Fri, May 24th
Adjusted schedule for the holiday weekend. No open box Sunday and we will be having one WOD on Monday at 9:30am. Everyone knows what is coming, Murph! Lots of ways to scale this one guys. Hope to see a big turnout. I’ll be coaching all classes tomorrow so see you tomorrow bright an early.
A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Handstand hold/Light DB Press/Walking Lunge then 1 min Jog
B) 12 Min EMOM
1st-3 Strict Press (Fitness 8 Db Strict Press)
2nd-15 Sec Row at 95%
C) “The Poison Apple”
12 Min AMRAP
12 Burpee’s
9 Pull-ups
6 Front Squats 155/103
****@0:00/4:00/8:00 complete 21 Kettlebell Swings 53/35
2205, 2019
Thurs, May 23rd
Coach Billy back in tomorrow PM, go in to give him a hug, even if you don’t workout, just hug him. Thanks to Coach Urban for the guest coaching appearance today! Hoping to get Coach Urb back in more in the coming months. Let’s get out in that sun tomorrow!
A) 3 Min Row/Assault then 1 min DU/1 Min Tempo Air Squats/30 sec Hollow swings/30 sec Mountain Climbers 1 min jog
B) 9 Min EMOM
Halt Clean Deadlift(2 sec)+Clean Pull(drop)+Clean Pull(drop)
“Fitness”
9 Min EMOM
1st-25 Sec Dumbell Deadlift
2nd-30 Sec Kettlebell Hi Pull
3rd-35 Sec Assault
C) “The Anchor”
5 Min to run 400m
then AMRAP with Rest of time
10 Wallball’s 20/14
10 Push-ups
2 Min Rest
5 Min to run 400m
then AMRAP with Rest of time
Power Cleans 165/103
2 Min Rest
5 Min to run 400m
then AMRAP with Rest of time
10 Wallballs 20/14
10 Push-ups
2105, 2019
Wed, May 22nd
OHS looked good, and all the snatch’s were had today. Some a bunch of 3+ rounds which is moving. Have fun with this one tomorrow
A) 3 Min Row/Assault then Every :20 sec for 3 min Tempo Push-ups/Inch Worms/barbell Good mornings then 1 min jog
B) 10 Min EMOM
1st-10 Dumbell Bench Press (keep backs flat)
2nd-10 Double Kettlebell Deadlift
C) “Thunderstruck”
7 Min AMRAP
18/13 Cal Assault
12 Toes 2 bar
6 Devils Press 50/35
4 Min Rest
7 Min AMRAP
20/17 Cal Row
15 Reverse Dumbell Lunge 45/30
10 Handstand Push-ups (Scale to Dumbell Press)
2005, 2019
Tues, May 21st
Full classes all day for that one. Big effort on that 3rd round across the board. Going to challenge those pull’s tomorrow have fun.
A) 3 Min Row/Assault then every :20 sec for 3 min ring rows/Goblet Squat/lateral box step up then 1 min jog
B) Every 1:30 x 10 Sets
Power Snatch+Overhead Squat+Overhead Squat
“Fitness”
1st-30 Sec Tempo Ring Rows (4 sec)
2nd-Single Arm OH Walking Lunge (15 sec each arm)
3rd-30 Sec Assault
C) “The Beagle”
6 Min AMRAP
30 Double Unders
15 Power Snatch 75/55
5 Chest to Bar Pull-ups
1 Min Rest
2 Min Sit-ups
1 Min Rest
6 Min AMRAP
30 Double Unders
15 Power Snatch 75/55
5 Chest to Bar Pull-ups
1905, 2019
Mon, May 20th
A big B Day shout out to Hannah BP tonight. Hannah is an amazingly consistent athlete in here, No matter how crazy life is, and between paramedic school, fire academy, volunteer fire, and EMT work, this girl is busy and always makes time for her fitness. Hannah’s progression has also been consistent. Hannah’s motor, oly lifts, and strength have all been trending upwards. Stoked to see all the improvements in this young lady and excited to see her keep moving forward. Happy B Day Hannah!
A) 3 in Row/Assault then every :20 sec for 3 min Hollow swings/Sit-ups/Broad Jumps then 1 min Jog
B) Every 1:30 x 8 Sets
3 Position Hang Clean Hi Hang-Above Knee-Below Knee
“Fitness”
9 Min EMOM
1st-25 Sec Hang DB Cleans
2nd-30 Sec Sit-ups
3rd-35 Sec Row
C) “The Aftermath”
3 Rounds-Running CLock
1 Min Wallballs 20/14
1 Min Burpee’s to stand
1 Min Jumping Barbell Back Squats 45/35 (Please don’t drop empty bar’s)
1 Min Hang Single Arm Dumbell Clean and jerk 50/35 (Alt arms every 5 reps) 50/35
1 Min Assault for Cal
1 Min Rest
Post 3 rounds scores separately
1705, 2019
Sat, May 18th
Happy B Day to Danny M! Danny has been back with us the last 4 months, consistently hitting the 5:15am sessions. This guy is focused, driven and comes in to work with one single purpose, to get stronger. Danny moves naturally and picks up new movements quickly. Danny has a great motor and is getting stronger with each passing day. I have been stoked to get this young man back in the community this year and I look forward to watching where he takes this sport thought the year!. Happy B Day Danny. Next is none other than Jayson C. The one thing we actually know about JC is that we don’;t know how old he is. Some say 30 something, some say 50, and he says late 20’s. We probably will never know. What we do know is this guy puts his head down and works. Jayson has a switch that not many humans possess and when the clock starts he flips it, every workout. Jayson has only one gear that that is all out. Whatever age this guy is he is one hell of an athlete and a great guy to be around as long as he isn’t trying to convince you that CrossFit is much harder for tall people. Happy B Day Jay. Three athlete hit .8 on that assault today. Congrats to Casey G, Josiah, and none other then Chelsea K crushing that assault with a .8!! Stay unbroken on the wallballs and KBS. IF there is more then 9 athletes start on opposite EMOM’s
A) 38 North Warm and Stretch
B) 9 Min EMOM
1st-30 sec Kettle Bell Waiters Carry (Right)
2nd-30 sec Kettle Bell Waiters Carry (Left)
3rd-40 Sec Plank
C) “The Iron Throne”
Running Clock
EMOM-3 Rounds (30 sec on and 30 sec off) (total of 6 min)
1st-30 Sec Wallballs 20/14
2nd-Row for Cal
Directly into
6 Min AMRAP
20 Double Unders
10 Toes 2 bar
5 Power Clean 135/95
Directly Into
EMOM- 3 Rounds (30 sec on and 30 sec off)
1st-Kettelbell Swings 53/35
2nd-Game Push Ups (Must lift hands off ground in bottom position)
1605, 2019
Fri, May 17th
Getting home late so I will pick up the two B Day boys tomorrow,Danny M and Jayson C! See you guys tomorrow to close out the week.
A) 3 Min Row Assault then every :20 sec for 3 min Light DB snatch/Bear Crawl/Russian Kettle 1 min jog
B) Every 1:30 x 8 Sets
Hang Snatch Pull+Hang Snatch Hi Pull+Hang Full Snatch
9 Min EMOM (Fitness)
1st-30 Sec Heavy Russian Kettle Swings
2nd-35 Sec Double Unders
3rd-40 Sec Row
C) “The Sidewinder”
5 Min Ladder
1,2,3,4,5,6,7,ect Thrusters 96/65
2,4,6,8,10,12,14,ect Lateral Barbell Burpee
Directly into
2 Min Assault for Distance
3 Min Rest
5 Min Ladder
1,2,3,4,5,6,7,ect Power Snatch 96/65
2,4,6,8,10,12,14,ect Box Jump up and over 24/20
Directly into
2 Min Row for distance
Post ladder score and distance for both portions
1505, 2019
Thurs, May 16th
A big b day shout out to Scotty P! Scotty has been off and on within this community almost since the beginning. This young man is a natural born athlete. Scotty moves with purpose, his technique and output are both extraordinary. Almost as impressive as Scotty’s mastery of fitness is his ability to make me jealous through his instagram posts. This guy lives the life! It has been great to get Scott back in again and I look forward to another year with this guy getting after it. Happy B Day scotty!
A) 3 Min Row Assault then 1 Min DU/30 sec ring row/30 sec Hollow Swings/1 Min handstand Hold 1 min Jog
B) 12 min EMOM or 12 Min Rope Climb Technique
1st-1-3 Rope Climbs no more then 30 sec work time
2nd-2 Paused Split Jerk (Fitness 6 Paused Dumbell Push Press)
C) “The Whoopee Cushion”
7 Rounds
20 Sec max Effort Shoulder to Overhead 95/65 (lock legs and arms before bringing down!
10 Sec Rest
20 Sec ME Pull-ups
10 Sec Rest
20 Sec ME Front Rack Reverse Lunge 95/65
10 Sec Rest
20 Sec Assault for Cal
10 Sec Rest
1405, 2019
Wed, May 15th
Quick one tonight from the road. Hit that second round hard. These are all sprints. If completed with intensity this structure will have you pouring sweat by the end. Have fun.
A) 3 Min Row/Assault then every :20 sec for 3 min lateral box step up/Barbell good morning/inch worms then 1 min jog
B) 9 Min EMOM
1st-30 sec tempo single arm dumbell Romanian Deadlift (Right) 4 sec
2nd-30 sec tempo single arm dumbell Romanian Deadlift (Left) 4 sec)
3rd-30 Sec Walking Lunge
C) “Inked”
2 Rounds
3 Min AMRAP
12 Dumbell Power Snatch 50/35
10 Box Jump up and over 24/20
2 Min Rest
3 Min AMRAP
10/8 Cal Row (transition fast out of rower)
10 Push Ups (hit ground with chest and full lock out)
2 Min Rest
3 Min AMRAP
25 Double Under’s
10 Toes 2 Bar
2 Min Rest