1. 06/12/2019

    “Blackjack”

    20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

    1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

    Push Ups

    Sit Ups

    For this WOD, you will do 20 push ups, 1 sit up, 19 push ups, 2 sit ups….etc.  The total of the combined movements is ALWAYS 21 reps.  We did this one about a year ago, and it sneaks up on you.  Looking for QUALITY push ups today, NOT fast, half locked out, t-rex push ups.

  2. 06/11/2019

    Complete For Total Time

    10 Rounds

    7 Back Squat (135/95)

    35 Double Unders

    **At the 4:00 mark**

    Row 500/400 Meters

    Then continue where you left off with the 10 Rounds

    For this one, we are looking to really push pace in the first 4 minutes.  Try to get as much of your 10 rounds complete as possible BEFORE you have to row.  Your back squat weight should be something you can do 15+ unbroken if fresh as we are NOT looking to break any of these up.

    There will only be ONE row at the 4:00 mark.

  3. 06/10/2019

    Complete For Time

    15 Power Clean (155/105)(205/125)

    600 Meter Run

    10 Power Clean (155/105)(205/125)

    400 Meter Run

    5 Power Clean (155/105)(205/125)

    200 Meter Run

    Weight for your power cleans should be on the heavy side.  Think something you can do unbroken for 5+ reps if fresh.

  4. 06/07/2019

    “EVA”

    Last Done June 22, 2018

    5 Rounds

    800 Meter Run

    30 KB Swings (70/53)

    30 Pull Ups

    **40 Minute Time Cap**

    Please do the best you can to be on time for your class as our warm up will begin promptly at the start of class time.  

    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.

    Eva is a frequent star of the old CrossFit videos, including the now infamous “Nasty Girls” video. For many “Nasty Girls” was the spark for their CrossFit journey.

    Modifications for EVA will be provided at the Whiteboard on a case by case basis.

    Pace the runs and focus on doing as much work inside the gym as you can in big sets.  Use the run to recover a little if you’re a strong runner.  For your KB swing, use a weight you can effectively swing 15+ times unbroken.

    It is going to be a little warm tomorrow so do the best you can do to hydrate before coming to class.  We will have a cooler of Gatorade available during and after your WOD.

  5. 06/06/2019

    16 Minute EMOM

    Min 1 = (12/8)(18/15) Cal Row

    Min 2 = 15/25 Air Squats

    Min 3 = 10/15 GHD Sit Ups

    Min 4= 50′ Bear Crawl/25′ HS Walk

    For the row segment of this EMOM, we will have to row at a pace that is about equal to your pace for a 500 meter row in order to get through it in about  50 seconds as you will need to be off the rower at the :50 mark so we can transition the next group into the row.  The air squats and GHD are a place you can make up some time for recovery.  If you have not done much work on the GHD, then keep your sets to 8-10 each round.

  6. 06/05/2019

    8 Minute AMRAP

    10 Power Cleans (135/95)

    10 Shoulder To Overhead (135/95)

    10 Back Rack Lunges (135/95)

  7. 06/04/2019

    Complete For Time

    25/20 Cal Bike

    30/50 Hand Release Push Ups/HSPU

    30/50 Alt DB Snatch (50/35)

    30/50 Strict Sit Ups

    400 Meter Run

    For today, RX is 30 reps at each movement.  IF you are working on HSPU, feel free to do some within the WOD.  You can also do RX for HSPU and RX+ for the remainder of the movements.  The key here is to do what is best for YOU.  If you don’t know, talk to your coach.  We would encourage you to do some HSPU in the WOD if it’s a skill you are working on.  Using an abmat or two is ok.

  8. 06/03/2019

    ANNOUNCEMENT:  We have been able to get to most of you all to talk about the change to the morning class times.  We have decided that we will cancel the 6:30am Class Time for the foreseeable future.  The 5:30am will remain and there will be time allotted after class for any additional work.  When we started the 6:30, we were hoping to have bigger classes for this time slot.  That has not happened, but the extra 30 minutes gained by moving the 6am class back to 5:30 has been awesome for those attending the 5:30.  So, we are keeping with the 5:30am class.  If you have any specific questions, talk to your coach.  Thanks.

    5 Min To Complete
    75 Double Unders
    25 OHS (75/55)(95/65)
    15 Bar Facing Burpee

    Then

    6 Min To Complete
    75 Double Unders
    20 OHS (95/65)(115/75)
    15 Bar Facing Burpee

    Then

    7 Min AMRAP
    75 Double Unders
    15 OHS (115/75)(135/95)
    15 Bar Facing Burpee

    For this WOD, the time remaining after you complete you burpees is your rest break.  Use this time to change your weights for the next round.  The LAST round is the ONLY round that is an AMRAP so you will start back at your double unders if/when you finish your burpees.  IF, you do not complete your work within the time allotted, your WOD turns into an 18 Min timed WOD in which you will continue to work your way through the reps.

    It is important that you choose your OHS weight carefully.  The weights should be something you could do unbroken if fresh.  Be thinking 2 sets at the most with quick rest breaks.  Pace the burpees so you do not need to take rest breaks.  Strategy is to push to get the work done so you can use the remainder of the time to rest/recover.

  9. 05/31/2019

    Complete For Time

    60/47 Cal Row

    50 Deadlifts (135/95)

    40 Toes To Bar

    30 Box Jump Up & Over (24″/20″)

    20 Power Snatch (135/95)

    10 Ring Muscle Ups

    22 Minute Time Cap

    For this chipper, the weight for your power snatch is going to be your determining factor for the weight on your deadlift.  We are not changing weights on the barbell for this WOD.  The snatch should be a moderate weight for you (think something you could link 5-7+ if fresh).   This is a chipper, so pace it accordingly and take breaks when you WANT to, not when you HAVE to.