1. 01/25/2022

    5 Rounds

    20 Lat Sit Ups (20/14)

    15 Med Ball Step Ups (20/14)(20”/16”)

    10 Bar Dips

    For today, we are really working core to extremity with this one.   Pick a pace that you can hold on to as the rounds and reps begin to add up.   Don’t underestimate the impact of holding the med ball will have when you get to the dips.   Break the dips when you WANT to not when you HAVE to.  Once you work past failure on these, its hard to get them back.   Band as necessary for the dips, but make sure you hit the range of motion.

  2. 01/24/2022

    (4/5) x 3:30 Interval

    (20/17)(30/25) Cal Row

    8 Thrusters (95/65)(135/95)

    Max Rep Bar Facing Burpee In Remainder

    3:30 Rest Between Rounds

    For today, you will have the option of going 4 or 5 rounds of intervals.  Even if you don’t do Rx+ reps, you can still do the 5 rounds at Rx reps.

    This one is all about consistent pacing on the row as well as your transition to the barbell.   For the bar facing burpees, pick a cadence and stick with it.  Try to stay consistent from round to round and make the last round your best round!

  3. 01/21/2022

    Complete Each For Time


    OHS (75/55)(115/75)

    Pull Ups/C2B

    8 Minute Time Cap

    Rest 3 Minutes


    OHS (115/75)(165/115)

    C2B/Bar Muscle Ups

    For today, we are looking at the first couplet to be in the middle range for your OHS weight.  Think something you could do 15 unbroken if fresh.   For the gymnastics part of this one, band as necessary to get through these in a few sets as possible.

    For the second couplet, we are looking to get heavy here.   The 10 min time cap is definitely a factor to consider when choosing weight as well as looking at the more complicated gymnastics work.  Long and frequent breaks wont get you under the time cap for this one.

  4. 01/19/2022

    40 Minute EMOM

    Min 1 = (12/10)(14/12) Cal Bike

    Min 2 = 4 Single Arm DB Thruster(50/35)/6 T2B/24 Double Unders

    Min 3 = (14/10)(16/12) Cal Row

    Min 4 = Rest

    Min 5= (12/10)(14/12) Cal Bike

    Min 6= 4 Single Arm Devils Press(50/35)/6 T2B/24 Double Unders

    Min 7= (14/10)(16/12) Cal Row

    Min 8 = Rest

    Moving on from Tuesdays sprint workout to a long endurance interval.

    IF you want to use double DB for you DB movements, the choice is yours.  The middle component of this wod (thrusters, t2b, du) come from the CrossFit Open WOD 20.2.  This is a tough combo of your middle rounds so you have to get moving to get it done.  The built in rests will help recover.

  5. 01/18/2020

    Complete For Time

    60 Lat Sit Ups (20/14)


    5 Rounds

    10 Hang Power Clean (95/65)(135/95)

    10 Floor Press (95/65)(135/95)


    30 Lat Sit Ups

  6. 01/17/2022

    15 Minute AMRAP

    1 Wall Walk **

    35 Double Unders

    8 Back Squat (115/75)(155/105)

    **Add 1 Wall Walk After Each Completed Round

  7. 01/14/2022

    12 Minute AMRAP

    10 Strict Pull Ups/5 Ring MU

    7 Power Snatch (95/65)(135/95)

    9 Lateral Burpee Over Bar

    11 Cal Assault Bike


  8. 01/133/2022

    15 Minute EMOM

    (12/10)(15/12) Cal Ski Erg

    (15/18) KB Swing (53/35)

    20 Lat Sit Ups (20/14)

    (12/20) Plyo Push Ups (45/25)

    20 Air Squat To Med Ball


    Find a Heavy 3 Rep Front Squat