1. 06/26/2018

    3 Rounds

    4 Minute AMRAP

    10 Dead Lift (135/95)

    10 Hang Power Clean (135/95)

    10 Front Squat (135/95)

    Rest 1 Minute Between Rounds

    Barbell Cycling is the name of the game today.  We want our conditioning to come from moving the barbell at speed and intensity.  The weight on the bar should be something you can do unbroken for 10 reps of each of the movements if fresh.  We only have 4 minutes of work for each round, so rest breaks should be minimal.  You can blend the movements if wish (you can start your hang power cleans after your 10th Deadlift without putting the bar back down, and you can do a hang squat clean for your 10th hang power clean).  Dropping after the 9th rep of each movement is also an efficient way to get a quick rest break.   These types of “sprint” wods with short rest breaks are awesome for building metabolic capacity (building your motor).  Don’t worry, we will have a longer conditioning WOD in the very near future….hint, hint.

    ANNOUNCEMENT:  For your WOD planning….the gym WILL be open for one class time for the 4th of July.  We will be doing an 8:00am hero WOD.  Please make plans to join us for a challenging, but fun WOD with a special ending.

  2. 6/25/2018


    Wendler Front Squats


    4 x 400 meter run

    Rest 2 minutes between rounds

    5 rounds for time

    10 Sandbag box step-ups

    8 Burpee box jumps


  3. 6/25/2018


    Wendler Front Squats


    4 x 400 meter run

    Rest 2 minutes between each set


    5 Rounds

    10 (total) Sand bag box step-ups (24/20)

    8 Burpee Box Jumps

  4. 06/25/2018

    Complete For Time

    50 T2B

    Each Time You Drop, Run 100 Meters.  Rx+ is 200 Meters

    50 HSPU/Deficit HSPU (4″/2″)

    Each Time You Break, Run 100 Meters. Rx+ is 200 Meters

    For today, if you are working on your toes to bar, do some work on them in warm up and do knees to parallel for the WOD.

    The T2B will make an already challenging movement of the HSPU a bit more challenging because the core is going to be taxed.  Inefficiencies in the kip will definitely show up today, so make sure you are working that kip in the warm up.

    Our scale for the HSPU today will be inverted push ups, or wall walks.  If you’re doing inverted push ups, do 25 total and run 100M after each set of 5.  For wall walks, one wall walk equals 10 HSPU.  You will do a 100M run after each wall walk.



  5. 6/23/2018

    7AM – 970 Compete Class

    9AM – CrossFit Class

    Last Week 970 Compete WOD

    1 Legless rope climb

    10 Power snatch

    100 m plate carry

    2 Legless rope climb

    8 Power snatch

    100 m plate carry

    3 Legless rope climb

    6 Power snatch

    100 m plate carry

    4 Legless rope climb

    4 Power snatch

    100 m plate carry

    5 Legless rope climb

    2 Power snatch

    100 m plate carry

    Worked up to close to our 1RM on the final 2 Power Snatch

  6. 6/22/2018


    150 Wall Balls for time

    *Every time you break do 3 burpees

  7. 6/22/2018

    If anyone wants to do extra work after today’s workout…good for you!


    150 Wall Balls For Time

    each time you break – 5 Burpees

  8. 06/22/2018


    5 Rounds For Time

    800 Meter Run

    30 Kb Swing (70/53)

    30 Pull Ups

    40 Minute Time Cap

    This CrossFit “Girl” WOD was first posted on CrossFit.com as the workout of the day for Sunday, February 24, 2008 (080224). It’s named after Eva Twardokens (aka: Eva T.), one of the original CrossFitters back in the days when CrossFit existed in founder Greg Glassman’s gym in Santa Cruz, CA.

    We are going to do a few variations of this WOD today.  The RX version is posted above.  We are also going to do a few different options for this WOD.  Our main goal with today’s WOD is to get a longer conditioning piece in, so it really doesn’t matter which option you choose.  All are difficult depending on where you are in your CrossFit abilities.  If one of the options below doesn’t fit what you need, talk to your Coach for other possible variations.

    When selecting a Kb weight, you should choose a weight you can swing at least 15 times unbroken if fresh.  Pull up options should be based on where you are with your pullups.  If you are proficient at them, 30 per round is you number.  If not, scale to one of the options with less pull ups.  We don’t want you to be sore for days after this one, so please pick an option that will allow you to get a great WOD but also be able to golf, water ski, hike, bike or pick up your kids this weekend!

    Option 1

    5 Rounds

    800M Run

    30 Kb Swing (53/35)

    15 Pull Ups/15 GHD Sit Ups


    Option 2

    5 Rounds

    800M Run

    15 Kb Swings (53/35)

    15 Pull Ups or Jumping Pull Ups


    Option 3

    3 Rounds

    800M Run

    15 Kb Swing (53/35)

    15 Pull Ups or Jumping Pull Ups

  9. 06/21/2018

    In Teams of Three Complete

    3,000/2,400 Meter Row

    600′ Bear Crawl/300′ HS Walk

    150 Front Squats (95/65)

    100 Ring Dips

    For this WOD, all three partners can be working at the same time.  The movements do NOT need to be done in any particular order.  For an all male team, the row is 3,000 meters.  For any other combination of male/female or an all female team, the row is 2,400 meters.  For the ring dips, if you need to band up, use the False Grips to secure your bands on the rings.  You can use the high rings for the rings dips, but you MUST do a muscle up to get up on the rings.   Strategy on this one is going to be key.  The ONLY rule is you must complete all movements.  HOW you do that is up to you.