804, 2019

Tues, April 9th

By |April 8th, 2019|Categories: Random|Tags: |0 Comments

I hope you guys are watching this National Championship game, what a game. Some fun Helen’s to watch today. Big shout out to Vanessa M hitting a :30 sec PR at 10:03! Some bug numbers on that complex too with Casey C hitting 245! See you guys tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min ring rows/Goblet Squat/Mountain climbers then 1 min jog

B) Every 1:30 x 10 sets

1st-3 hang Power Snatch

2nd-3 Overhead Squat

12 Min EMOM

1st-35 Sec Row

2nd-30 Sec Single Arm Overhead walking Lunge

3rd-25 sec Double Unders

C) “The Noose”


15 Sit-ups

10 wallballs 20/14

5 Power Snatch 95/65

3 Min Rest


15 Air Squats

10 Toes 2 bar

5 Power Snatch 95/65

704, 2019

Mon, April 8th

By |April 7th, 2019|Categories: Random|Tags: |0 Comments

Probably my favorite benchmark WOD coming at you tomorrow. No pacing this one just grip it and rip it. Have fun!

A) 3 min row/assault then 1 min Double Unders/30 sec bear crawl/30 sec hollow swings/1 Min Double Unders

B) Every 2:00 x 7 sets

Push Press+Push Jerk+Split Jerk


12 Min EMOM

1st-20 Sec DB Push-Press

2nd-25 Sec-Step ups

3rd-30 Sec Assault

C) “Helen”

3 Rounds

400m Run

21 Kettle Swings 53/35

12 Pull-ups

504, 2019

Sat, April 6th

By |April 5th, 2019|Categories: Random|Tags: |0 Comments

Quick one tonight. Those push ups got hot quick after that bench press. We got a good one to break it all up and loosen the body tomorrow.

A) 38 North Stretch and Warm

B) 9 Min EMOM

1st-25 Sec Toes 2 Bar

2nd- 30 sec sit-ups

3rd- 35 Sec Plank

C) “The Narwhal”

Running Clock

4 Rounds

1 min Overhead Squat 75/55 (Fitness 30 sec single arm Overhead walking Lunge each side)

1 Min Kettlebell Swings 53/35

1 Min to run street to river then ME Burpee’s with remaining time

1 Min Row for Cal

1 Min Rest

404, 2019

Friday, April 5th

By |April 4th, 2019|Categories: Random|Tags: |0 Comments

Great classes all day. Shout out to Matt S and Casey C both hitting that EMOM at 315. Also shout out to newcomer Lucy getting to 85# and Erica OB doubling 185 and Sophie hitting 195. We are blasting the chest then hitting a fun ladder combo. Pick a snatch weight you can move quickly tomorrow, 5 min will fly.

A) 3 Min Row Assault then 1 min DU/1 min Burpee’s/1 Min DU then 1 min Jog

B) Every 2:30 x 5 Sets

10 Bench Press immediately into 10 Push Ups (roll off the bench and get right into push up

C) “Delirious”

5 Min Ladder

1,2,3,4,5,6,7 ect Devil’s Press 50/35

2,4,6,8,10,12,14 ect Box Jump Up and Over 24/20

2 Min Rest

3 Min Row or Assault for Distance

2 Min Rest

5 Min Ladder

1,2,3,4,5,6,7,ect Power Snatch 115/75

2,4,6,8,10,12,14 ect Air Squats

304, 2019

Thurs, April 4th

By |April 3rd, 2019|Categories: Random|Tags: |0 Comments

Big effort on those three AMRAP’s. Got some squats and and a fun WOD on the board for tomorrow!

A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Lateral Box Step Up/Barbell Good Morning’s then 1 min Jog

B) 12 Min EMOM

1st- 2 Tempo Back Squats (4 Sec) (Fitness 6 Tempo Goblet 4 sec)

2nd- 11 Sec All out Assault

C) “The Rip Current”

14 Min AMRAP

12 Wallball’s 20/14

9 Sit-ups

6 Clean & Jerk 135/96

3 Ring Muscle Ups (Scale to Bar MU or 5 Chest to Bar Pull/kip/ring Rows & 5 RIng Dips)

204, 2019

Wed, April 3rd

By |April 2nd, 2019|Categories: Random|Tags: |0 Comments

Big shout out to newcomer James, not new to CrossFit obviously,hitting that snatch complex at 190#! I saw Chad P, Rob S, and Josh all hitting Jackie sub 7 in the early morning. Coach Janelle going unbroken on those Thrusters. See you guys tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min Supinated Bar Hang/Wallfacing Handstand Hold/Mountain Climbers then 1 min Jog

B) 8 Min EMOM

1st-25 Sec Tempo Push-Ups (3 Sec)

2nd-25 Sec Tempo Ring Rows (3 Sec)


12 Alt Dumbell Power Snatch 50/35

9 Burpee’s to Stand

6 Box Jump 30/24

1 Min Rest


30 Double Unders

12 Toes 2 Bar

1 Min Rest


12 Alt Reverse Dumbell Lunge 45/30

9 Burpee’s to Stand

6 Medball Clean’s 20/14

104, 2019

Tues, April 2nd

By |April 1st, 2019|Categories: Random|Tags: |0 Comments

The box went off today. Huge classes and huge energy at night. See you tomorrow for one of my favorite benchmark WOD’s.

A) 3 Min Row/Assault then every :20 sec for 3 min ring rows/Russian Kettle/Air Squats then 1 min jog

B) Every 1:30 x 10 Sets

Halt Snatch Deadlift(2 sec pause)+Snatch Pull(to hip)+Power Snatch


12 Min EMOM

1st-25 Sec Alt DB Snatch

2nd-30 Sec Assault

3rd-35 Sec Sit-ups

C) “Jackie”

1000m Row

50 Thrusters 45/33 (please don’t drop empty barbell)

30 Pull-ups (Scale to ring rows)

3103, 2019

Mon, April 1st

By |March 31st, 2019|Categories: Random|Tags: |0 Comments

I can’t believe it is already April. This heavy winter put me in a spell, it still feels like it should be March 1st. Another week of rain then hopefully sun will be coming. Todays weather felt great. Have fun with this one tomorrow it is going to get hot around round 5. Everything should be unbroken the whole WOD so choose clean weight correctly.

A) 3 Min Row/Assault then 1 Min Double Unders/1 Min Lunges/1 Min double unders’s then 1 min jog

B) Every 1:30 x 10 Sets

1st- 2 Tempo Front Squats (4 sec) (Fitness 6 Tempo Goblet (4sec)

2nd- 30 Sec Handstand Push-ups (scale to DB Press)

C) “The Hot Wing”

8 Rounds

20 Sec ME Hang Power Clean 135/95 (DB Power Clean)

10 Sec Rest

20 Sec Wallballs 20/14

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

2903, 2019

Sat, March 30th

By |March 29th, 2019|Categories: Random|Tags: |0 Comments

Big squats and press all day. I saw a lot of 20+ on those cleans which is a great number. Finishing off with a long one to loosen up that body and get into the sun for a bit. Have fun

A) 38 north Warm and Stretch

B) 6 Min EMOM

1st-30 sec Toes Through Rings

2nd-35 Sec Sit-ups

3rd-40 sec Plank

C) “The Three Amigo’s”

2 Rounds

3 Min to Complete

200m Run

15 Alt Jumping Lunge

AMRAP Kettlebell Swings 53/35

2 Min Rest

3 Min to Complete

250m Row

15 Wallballs

AMRAP Burpee’s to Stand

2 Min Rest

3 Min to Complete

200m Run

15 Dumbell Deadlift 50/35

AMRAP Double Unders

2 Min Rest

2803, 2019

Friday, March 29th

By |March 28th, 2019|Categories: Random|Tags: |0 Comments

Some big snatch PR’s! Matty OB with a 115 full snatch PR at 60+ years old, this guy is lifiting like he is 22 years old. Justin P with a 195 PR! Laine with a 65# Pr! Awesome to watch. Have fun with this one tomorrow.

A) 3 Min Row Assault then 1 min DU/1 Min Burpee’s/1 Min DU then 1 min jog

B) Every 1:30 x 10 sets

1st-3 Back Squats

2nd-3 strict Press (Taken from Ground)


12 Min EMOM

1st-5 Tempo Goblet Squats (4 Sec)

2nd-8 DB Strict Press

3rd-35 Sec Row

C) “The Grenade”


5 Pull-ups

10 Push-ups

15 Air Squats

1 Min Rest


Power Clean 155/103

1 Min Rest



5 Pull-ups

10 Push-ups

15 Air Squats

Post Both AMRAP’s separate and Cleans too