1. 08/04/2021

    Complete For Time

    55 Cal Row

    55 Wall Ball (20/14)(10’/9′)

    55 Hang Power Cleans (75/55)(95/65)

    55 Toes To Bar

    This will be completed in order.  Best way to attack this one is to think of your row as the “buy in” to the rest of the workout.  You should be rowing at a conversational pace.  In other words, you shouldn’t be rowing so hard you couldn’t hold a converstion while rowing (please don’t talk to the person next to you during the WOD.  Its just weird).

    For the remainder of the 55’s, pick sets that will allow you to keep moving forward with small breaks.  Your grip is going to be a factor going from the hang power cleans to the T2B.  So keep that in mind as you think through your rep scheme.

  2. 08/03/2021

    Complete 2 Rounds of:

    3 Minute AMRAP

    (12/10)(15/12) Cal Bike

    30 Air Squat to Med Ball (med ball height will be set to hip crease below knee)

    Rest 3 Minutes

    3 Minute AMRAP

    15 Back Squat (75/55)(115/75)

    30 Alternating Leg Lunges

    Rest 3 Minutes

    For tomorrow’s wod, we are squatting to a med ball.  The reason we are doing this is to emphasize DEPTH of the squat.  So the height of the med ball will be different for everyone based on where you achieve hip crease below knee.  So feel free to use whatever plates you need to put under the med ball to achieve proper depth.

    This wod is going to smoke the legs so it’s even more critical that we achieve depth when fatigued. We don’t want you to BOUNCE off the ball.  We want the movement to be controlled.

    The intent of this wod is 100% to tax the legs.  Every part of the legs and booty is gonna work tomorrow.

    Do your best to get moving on the bike and shoot for no more than 30ish seconds on the bike. This is an ALL OUT sprint!!  You only 3 minutes to work but you get a 3 minute rest.

    If biking for calories is a struggle for you, let’s shoot for a max effort of 20 seconds with less emphasis being put in the total calories.  Let’s make this your “win” for the bike.

  3. 08/02/2021

    Complete For Time

    4 Rounds

    400 Meter Run

    15 Bar Facing Burpees

    10 Shoulder To Overhead (95/65)(155/105)

    Our weight for today should border on the top range of moderate weight.  We are looking for these 10 reps of the S2OH to be difficult, but ultimately try to go unbroken for all 4 rounds.  Shoulder and hip flexor fatigue will happen from the burpees, so factor that in when choosing a weight.  If RX is too light and RX+ is too heavy, find a weight between that will challenge you.

  4. 07/30/2021

    “Randy & Helen Hook Up”

    Complete For Time

    3 Rounds

    25 Power Snatch (75/55)

    400 Meter Run

    21 KB Swing (53/35)

    12 Pull Ups

    Today we have a little spin on two benchmark WODS. Randy (75 Power Snatch at 75/55) and Helen (3 Rounds- 400 M Run, 21 KB Swings, 12 Pull Ups).  Alone, these WODS are considered to be sprint efforts.  Combining them is going to require a little more strategy.

  5. 07/29/2021

    7 Minute AMRAP

    10 DB Push Press (50/35)

    10 Goblet Squats (50/35)

    10 Lateral Burpees over DB


    15 Minutes to find 3 Rep Max OHS

    The AMRAP is a primer for the 3 Rep OHS, use it to warm up the hips and shoulders really well. The goal is to keep a stable position during the OHS, focus on driving up on the bar through the shoulders by engaging your lats.

  6. 07/28/2021

    40 Minute EMOM

    Movements will be

    15/12 Cal Bike

    15 Strict Sit Ups

    20 Lunges

    Yes….this is a 40 minute workout!

    Flow will look like this:

    Min 1 = Bike

    Min 2 = Strict sit ups

    Min 3 = Bike

    Min 4 = Lunges.

    Repeat for 40 minutes.

    In our programming, we are always looking at the “constantly varied” aspect to make sure we are hitting on all phases of training.  We have days where we go light and high rep as well as days where we go heavy with low reps.  Intervals are also used with frequency as a means to build the motor and increase cardio capacity.  Short, medium and long duration WODS are all intermixed within a typical week.  On occasion, we NEED to hit a very long duration workout just as we NEED to go HEAVY with regular frequency.

    Here is a great link as to “why” https://www.fitrated.com/resources/importance-of-endurance-training/

    If you don’t want to read the whole article, here is a quick summary:

    Other types of endurance training last for either moderate or short durations at a high intensity. Also known as interval training, this type of exercise helps build endurance with alternating periods of high-intensity exercise (at or close to your maximum capabilities) for a short period, usually a minute or less, followed by a rest period of less intense exercise.

    This type of training has been shown to improve cardiovascular function, and it is beneficial to endurance athletes who are likely to face differing conditions during events. For example, runners may encounter hills during a race and need to adjust their intensity. The primary benefit of interval training is that it takes less time while still offering similar benefits to longer workouts.

    Finally, resistance training is another form of endurance training designed to increase strength, power, and stamina. Resistance training focuses on building muscular endurance using your own body weight. Exercises like planks, squats, lunges, pushups, and situps are all effective at building your muscular endurance and can help increase your power during aerobic workouts while reducing the risk of injury. Increasing the number of repetitions and sets you perform during each workout gradually builds your endurance.


  7. 07/27/2021

    Complete For Time

    10 Rounds

    3 Power Clean (165/115)(225/155)

    3 Box Jumps (24”/20”)(30”/24”)

    This one is supposed to be HEAVY.  The intent with the weight is that it is NOT something you can cycle.  Heavy singles that will require rest breaks in between is what we are looking for here.  So…today is the day to push yourself on the weight (technique MUST still be a priority).  This one looks somewhat easy as written.  IF you go heavy and do high box jumps, this one is going to be tough.  And that is the goal.

  8. 07/26/2021

    3 x 5:00 SETS

    (20/17)(25/20) Calorie Row

    200 Meter Run

    (25/40) Wall Ball (20/14)(10’/9’)

    For today, these are 5 minute SETS.  So whatever time you have left after your wall balls is your rest break.  When deciding if you are going RX or RX+, you should be thinking about IF you can do 25 or 40 unbroken wall balls.  Ideally, you should be looking to do all sets of wall balls unbroken regardless.

    The row pace needs to be fairly moderate and something that you can get right off the rower and begin running.  There isn’t a ton of time to waste within these sets today.

  9. 07/23/2021

    Tommy Mac

    2 Rounds For Time

    • 12 Burpees
    • 12 Thrusters (115/75 lb)
    • 12 Burpees
    • 12 Power Snatches (115/75 lb)
    • 12 Burpees
    • 12 Push Jerks (115/75 lb)
    • 12 Burpees
    • 12 Hang Squat Cleans (115/75 lb)
    • 12 Burpees
    • 12 Overhead Squats (115/75 lb)

    LAST DONE ON MARCH 20, 2020

    Background: Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

    The “Tommy Mac” Hero WOD was designed by coach Rudy Nielsen of Outlaw CrossFit @outlawcrossfit (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” @theoutlawway blog as the workout of the day for October 27, 2012.