1. 09/10/2018


    Wendler Back Squat


    4 Rounds

    Sled Push 50 meters

    Run 300 meters

    Sled Push 50 meters

    *Rest 2 minutes between rounds

    50 GHD not for time

    50 Back Ext not for time

  2. 09/07/2018


    For Time
    10 Handstand Push-Ups
    15 Deadlifts (250/175 lb)
    25 Box Jumps (30/24 in)
    50 Pull-Ups
    100 Wall Ball Shots (20/14 lb)
    200 Double-Unders
    400 meter Run (with 45/35 lb plate)

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

    He is survived by his parents, Richard and Ethel Jane Nuttall.

    “Nutts” is a popular choice for a Remembrance Day Hero WOD in the UK. The workout was first posted on crossfit.com as the workout of the day for Friday, May 28, 2010 (100528).

    Scaling Options are as follows:

    For HSPU – Hand Release Push Ups, Pike Push Ups or Push Ups from a box.

    Deadlift weight options are 225/155, 205/145, or 185/125

    Box Jump Options are 24″/20″

    Pull ups can be 40 or 30 reps and jumping pull ups or banded pull ups.

    Wall Ball weight can be modified and reps can be lowered depending on your level.  Rep options will be 75, or 50.

    Single Unders will be 1.5 to 1.  (300)

    400 Meter Run mod will be without a plate.


  3. 09/06/2018

    Complete For Time

    55/45 Cal Bike

    800 Meter Run

    100 Kb Snatch (53/35)

    800 Meter Run

    55 Strict Sit Ups

    We know how much you love the bike…which will be a great start to this shorter endurance WOD.  This is one you just put your head down and grind through.  Transition from the bike to the run will be a bit tricky since your legs will be a little tired.  But you will get your legs back about 75 meters into the run.  Efficient hip extension will be the key to moving through the kb snatch and then head out the door for your last 800M Run.  We will finish this one up with some ab work!

  4. 09/05/2018


    Wendler Dead Lifts



    Burpee Box Over

    Ski Erg Cals

    Rest 5 Minutes

    6 Rounds on the 2 Min Interval – Building Up in Weight

    1 Power Snatch

    2 Hang Power Snatch

  5. 09/05/2018

    4 Rounds on the 4:00 Interval

    400M Run

    10/15 Toes To Bar

    Remainder of time is max rep power cleans (135/95)

    4 Minute Rest

    Today we are looking for consistency in total reps for your power cleans.  The 4 minute rest is designed to get you to almost full recovery between rounds.  We program these types of WODS as a focus on cycling the barbell with an elevated heart rate and a slightly taxed core.  Barbell cycling is hugely beneficial for muscle conditioning and endurance because we are working with the load going up AND coming down.  In other words, increased time under tension.  We should be doing “touch and go” in as big of sets as possible (with proper technique) before dropping the weight.  We are NOT looking to do singles today until you absolutely need to.

  6. 09/04/2018

    Complete For Time

    500M Row

    24 Shoulder To Overhead (95/65)(135/95)

    50 Air Squats

    750M Row

    20 Shoulder To Overhead (115/75)(155/105)

    50 Air Squats

    1,000M Row

    16 Shoulder To Overhead (135/95)(185/125)

    50 Air Squats

    1,250 Row

    12 Shoulder To Overhead (155/105)(205/145)

    50 Air Squats


    In this partner WOD, teams of 2 are in a race against the time cap.  You must complete each triplet of Row, S2OH and Air Squats before moving on to the next triplet where row distance increases and reps of S2OH decrease with a heavier load.  Each movement must be completed before moving on to the next.  The row needs to be divided equally among the partners, the S2OH does NOT.  One partner working at a time with the exception of the air squats which you can both do at the same time.  It is 50 TOTAL air squats per round.

    As a team, pick weights that will start off at moderate weight and end with a challenging weight for the last 12 reps.  Weight MUST increase each round (you can have different weights if you and your partner are not equal with the S2OH weight).  This is one you will feel the aggregate impact of the row and air squats as this combination of movements will make the S2OH feel heavier than it is in the later rounds.  HAVE FUN WITH THIS ONE!!!

  7. 09/04/2018


    Wendler Back Squats


    50 GHD

    Run 1 mile

    50 back extensions

    Run 1 mile

  8. 09/03/2018


    Complete For Time

    50 OHS (95/65)

    50 Hang Power Snatch (95/65)

    50 Back Squat (95/65)

    Every Minute on The Minute Complete 4 Burpees

    The name of the game today is cycling the barbell.  You should be looking to get in as much work as you can between the burpees.  Pick a weight you could do a minimum of 20 unbroken if fresh.  Be efficient on the burpees but try to do them as quick as you can so you can get back to the barbell and accumulate reps before the next round of burpees starts.

  9. 08/31/2018


    Wendler Front Squats


    7 Rounds

    50 meter sled push

    50 meter sprint

    rest 1:30 between rounds


    With a partner:

    800 m sled push

    *while one partner pushes the sled the other partner performs a farmers carry (53/35)

    Switch as needed