2507, 2018

Thurs, July 26th

By |July 25th, 2018|Categories: Random|Tags: |0 Comments

I saw some really strong scores on the board when I came through today.  Chad P, Rob S, Josh R, Katie H in the AM all in the 7’s and about 20 secs from one another.  The 5:15 AM crew must have been pushing each other in that heat.  Got some jerk technique coming tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Supinated Bar hang

Light Kettle Swings

Goblet Squat

1 min Jog

B) Every 1:30 x 10 sets

Pause Split Jerk(2 sec in bottom of Dip)_Split Jerk (Receive Bar low)


12 Min EMOM

1st-25 Sec Russian Kettle Swings

2nd-30 Sec Sit ups

3rd-35 Sec Assault @85%

C) “Snake Eyes”


9 Toes 2 bar

6 Plate Burpess 45/25 (take plate from floor to overhead each burpee)

3 Power Clean 185/135 (Fitness DB)

4 Min Rest


9 Dumbell Shoulder to Overhead 50/35

6 Burpee Box Jumps 24/20

3 Power Clean 185/135

2407, 2018

Wed, July 25th

By |July 24th, 2018|Categories: Random|Tags: |0 Comments

A B Day shout out to Coach Billy P tonight!  This guy has played such a huge part in this community from the day we opened our doors.  Billy came to us as an athlete on our first day and 7 years later he is still coming through those doors almost every day.  Billy is a gifted athlete that took to the sport immediately.  Billy became so proficient so quickly that there was no other option but to ask this guy to be a coach.  Once Billy started to coach I was blown away, he weas even a better coach then he was an athlete.  On point with finding weaknesses and faults in the athletes he coached, and putting them across in a clear and effective way so every athlete he coaches has no choice but to improve.  Billy brings an energy and passion that is impossible to ignore.  There are a lot of people in this community that make it what it is but Billy is someone that is absolutely irreplaceable.    Thanks for continuing to bring the energy you do everyday into this box Coach Billy and happy B Day!  Another Benchmark coming at you tomorrow, have fun and stagger in the rows!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squats

Lateral Box Step Up

Barbell Good Morning

1 Min Jog

B) 6 Min EMOM

1st-40 Sec Sit Up

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

3rd-40 Sec Left Side Plank

B) Every 2 Min x 6 Sets

8 Alt Barbell Step Ups to 20″ (Increase in weight each set)

“Fitness” use dumbell’s

C) “Jackie”

1000m Row

50 Barbell Thruster 45/33 (don’t drop bar please)

30 Pull-ups

2307, 2018

Tues, July 24th

By |July 23rd, 2018|Categories: Random|Tags: |0 Comments

Whoa, that got dark.  Crushing start to the week but it had some great results.  Big effort on grace with a huge amount of athlete’s in the 2’s.  Shout out to Rosa B, the only athlete today with a sub 2 min Grace at 1:59!!!  Those legs got smashed in the second WOD and row so no squatting tomorrow.  See you guys tomorrow.

A) 3 Min Assault/row

Every :20 sec for 3 min

Ring Rows

Wallfacing Handstand Hold

Light Wallballs to 8/7 Feet

1 min jog

B) Every 1:30 x 10 sets

1st 1-7 Ring Muscle Up (no more then 30 sec work time)

2nd- 6 Tempo Strict Toes to Bar (4 sec to bottom position) (kip if needed then tempo to bottom)

C) “The Bullseye”

4 Rounds

40 Sec ME alt Dumbell Power Snatch 50/35

20 Sec Rest

40 Sec Box Jump up and over 24/20

20 Sec Rest

40 Sec handstand Push-ups

20 Sec Rest

40 Sec Assault for Cal

20 Sec Rest

Post running total

2207, 2018

Mon, July 23rd

By |July 22nd, 2018|Categories: Random|Tags: |0 Comments

We have not done this benchmark WOD in a while so we will be hitting Grace along with some other work.  this is the fastest benchmark in our sport.  Do NOT game or pace simply get through it as fast as you can.  Make it legit, do not bring bar down from overhead unless legs and arms are locked out.  Don’t bring down bar if knees are still rebent.  Have fun!  Everyone will be finishing at different times will be starting following WOD’s at different times.  If you finish Grace first pick up someone that is standing by you, give them some energy.  This will be a 2-4 min WOD for most but we will cap at 7 min to make sure timing for other WOD’s lines up.

A) 3 Min Row Assault

Russian Kettle Swings

Light Strict Press

Hollow Swings

1 Min Jog

B) “Grace” (7 Min CAP)

30 Clean and Overhead 135/95


30 Dumbell Clean and Overhead

Rest 5 Min

C) 5 Min AMRAP

12 Dumbell Front Squats

12 Burpee’s to 6″

Rest 5 Min

D) 3 Min Row for Distance (if all rowers are taken use assault for distance)

2007, 2018

Sat, July 21st

By |July 20th, 2018|Categories: Random|Tags: |0 Comments

Fun WOD to watch today.  Everyone got down on that thing.  Some surprise PR’s on the clean and Jerk by Neal G at 175# and Laine at 100#.  We got a fun one to finish the week!

A) 38 North Stretch & Warm

B) 4 Min EMOM

1st-35 Sec KB Watiers Walk (Right)

2nd-30 Sec KB Watiers Walk (Left)

C) “Shoots N Ladder’s”

2 Rounds

4 Min to Complete

400m Run

12 Deadlift 185/135 (sub dumbell’s for fitness)

ME Double Under’s in Remaining time (If you get to 125 DU’s complete Burpee’s with rest of time)

2 Min Rest

4 Min to Complete

400m Run

12 Shoulder to Overhead 115/75 (sub DB)

ME Toes to Bar with Remaining Time

2 Min Rest

Score is number of DU(or Burpees) and Number of Toes 2 bar.  Switch weight during rest time.

1907, 2018

Friday, July 19th

By |July 19th, 2018|Categories: Random|Tags: |0 Comments

We have our Lulu Ladies night next Thursday, grab a friend and head down there. Looking froward to seeing you all tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swing

Supinated Bar Hang

Wall Walks

1 Min Jog

B) Every 1:30 x 10 sets

Clean Pull(Drop)+Clean Hi Pull(drop)+Power Clean+Split Jerk


12 Min EMOM

1st-10 Dumbell Power Clean

2nd-10 Dumbell Push Press

3rd-35 Sec Assault at 85%

C) “The Guillotine”

8 Rounds

20 Sec Alt Dumbell Power Snatch

10 Sec Rest

20 Sec Burpee to stand

10 Sec Rest

10 Sec Box Jump up and over 24/20

10 Sec Rest

1807, 2018

By |July 18th, 2018|Categories: Random|Tags: |0 Comments

Another quick one from the road.

A) 3 Min row/assault

Every :20 sec for 3 min

Barbell Good Morning

Lateral Box Step Up

Walking Lunge

B) Every 2:00 (wave) go heavier on second set’s

Alt Reverse Barbell Front Rack Lunges (Off Rack)


C) “The Woodpecker”

12 Min AMRAP

12 Pull-ups

9 Handstand Push-ups

6 Front Squats 155/103

3 Jumping Air Squats 12″/9″(jump height)

1707, 2018

Wed, July 18th

By |July 17th, 2018|Categories: Random|Tags: |0 Comments

On the road the next two night so sorry if I miss any b Day’s.

A) 3 Min row/assault


B) 6 Min handstand Walk Technique

C) 6 Min to Establish 3 rep weighted push-up

D) “Gone Fishing”

7 Min to Complete

45/32 Cal Assault

40 Sit-ups

Max Effort Wallballs 20/14

4 Min Rest

7 min to Complete

60/49 Cal Row

40 Sit-ups

Max Effort Kettlebell Swings

1607, 2018

Tues, Jul 17th

By |July 16th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Dustin B tonight.  Dustin the silent assassin!  This guy comes in and quietly puts in work at the 9:30’s.  Dustin is as nice as they come, he is always smiling which adds a great dynamic to the 9:30’s.  Dustin came to us with some CrossFit experience but he has really improved his lifts over the last couple of years.  It is great to have this guy around and I hope he is enjoying his day.  Happy B Day Dustin! Snatches looked great tonight, and a big effort by everyone on that open WOD.  See you guys tomorrow!

A) 3 min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Hollow Swings

Light Kettle Swing

B) 12 Min EMOM (rotate each minute

1st-2 Strict Press (fitness sub DB)

2nd-25 Sec Tempo Dumbell Bent Over Row (4 Sec)

C) “The Shakedown”

11 Min AMRAP

Buy in-75 Double Unders

12 Lateral Burpee’s

6 Full Clean 155/103 (fitness complete 12 Medball cleans)

3 Ring Muscle Up (Scale to Bar MU or 3 C2B/Kip/Ring Row and 3 Ring dip)

1507, 2018

Mon, July 16th

By |July 15th, 2018|Categories: Random|Tags: |0 Comments

Got an open WOD to start off the week!  Get low on that full snatch and keep those shoulders high and locked on the OHS.  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

ring rows

Jumping Air Squats

Wallfacing Handstand hold

1 min Jog

B) Every 1:30 x 10 sets

Snatch Pull(to hip)+Hang Full Snatch+Overhead Squat


12 Min EMOM

1st-10 Single Arm Overhead Walking Lunges(5 Rt arm then 5 Lt)

2nd-12 Kettlebell Hi-Pull(single Kettebell)

3rd-35 Sec Row at 85%

C) “15.1”


15 Toes 2 Bar

10 Deadlift 115/75 (fitness use dumbell’s)

5 Snatch 115/75 (whatever you deadlift you must snatch) (fitness complete 12 Alt DB Snatch)