1. 12/19/2018

    14 Minute AMRAP

    20 Alt Arm DB Snatch (50/35)

    40 Double Unders

    20 Bear Hug Sit Ups (20/14)

    Unlike yesterday’s WOD, this one is more of a “pick a pace” and stick with it.   We are looking to build the midline today with the combo of bear hug sit ups into the DB snatch.  Double unders will be just what we need to elevate the heart rate.

  2. 12/18/2018

    Complete For Time



    Deadlift (225/155)





    Power Clean (135/95)

    Ring Dips

    For today, we have some options for you.  We have programmed TWO benchmark GIRL WODS.  If you are wanting to test JUST your Dianne OR Elizabeth time, you can pick which one you want to do.  If you want to do BOTH, you can pick which order you want to complete them.  IF you are doing BOTH, each WOD has a 10 minute time cap with a 5 minute rest between WODS.  IF you are doing one of the WODS, there will be NO time cap.

    If these WODS are new to you and you have a questions on how to scale:

    Think about your Dianne weight as not more than 70% of your 1 rep deadlift max.  For scaling of the HSPU, you can do HSPU to abmats, Pike Push ups on a box  hand release push ups, or assisted push ups on your knees or with a band.  We are ok if you even split the movement (for example…21 HSPU, 15 Hand Release PU,  9 HSPU) The goal here is to maintain steady, up tempo movement throughout the WOD, so scale accordingly.

    For Elizabeth, pick a weight you can cycle 15 unbroken reps if fresh.  Scaling options for the ring dips include banded ring dips, box dips, or jumping ring dips (dips with ring height set so you can use you legs for assistance).   Combinations of the scaling options is ok here as well with the same consideration to maintaining an up tempo pace.

  3. 12/17/2018

    Complete For Time

    1000/800 Meter Row

    10 Rounds

    7 Bar Facing Burpee

    5 Thrusters (95/65)

    Pace on the row today should be about +5 to 10 on our 500 meter pace.   Steady work on the 10 rounds is the key.  As with most 10 rounders, the middle rounds are the grind.  Empty the tank on the last two rounds.

  4. 12/14/2018


    Last Done April 4, 2017

    20 Minute AMRAP

    5 Pull Ups or 3 Ring Muscle Ups

    10 Push Ups

    15 Air Squats

    Background: “Cindy,” typically thought of as one of CrossFit’s classic “Girls” workouts, has been around since 2005, but was not actually not named as one of “The Girls” in a 2010 CrossFit Journal article. Despite that, it remains one of the most popular CrossFit workouts.

    “Cindy” was first posted on the CrossFit Main Site as the workout of the day (along with “Mary” – which was officially added to the list of The Girls in the same Journal article linked above) for Saturday, May 14, 2005. They described the workout as “Chelsea’s less patient twin sister.”

  5. 12/13/2018

    Complete For Time

    30 Cal Bike

    30 DB Alt Leg Step Ups (50/35)(20″/16″)

    30 DB Clean & Jerk (50/35)

    30 DB Tricep Extension (50/35)

    30 DB Clean & Jerk (50/35)

    30 DB Alt Leg Step Ups (50/35)(20″/16″)

    All DB work is with a single DB and will be done as 15 Right and 15 left (except for tricep extensions which will be reviewed at class).

  6. 12/12/2018

    15 Minute AMRAP

    60 Double Unders

    30 Wall Ball (20/14)(10’/9′)

    15 Deadlift (245/165)

    Looking for a weight on the deadlift today that will be a stretch to do multiple rounds unbroken especially as the central nervous system gets taxed.  This is a pacing WOD, not a sprint.  Steady, consistent rounds is the goal with the thought in mind to pick up the pace in the last 90 seconds with what you have left in the tank.

  7. 12/11/2018

    4 x 3:00 Intervals

    21 OHS (75/55)(95/65)

    21 Burpee Over Rower

    Remainder of time max cal row

    Rest 3 Minutes

    18 OHS (85/60)(115/75)

    18 Burpee Over Rower

    Remainder or time max cal row

    Rest 3 Minutes

    15 OHS (95/65)(135/95)

    15 Burpee Over Rower

    Remainder of time max cal row

    Rest 3 Minutes

    12 OHS (105/75)(155/105)

    12 Burpee Over Rower

    Remainder of time max cal row

    Goal for this one is to have about 45 seconds for the row portion.  The weights for the OHS should be on the light side to start and then build to a weight you can still do unbroken for all reps.  We don’t want to drop the barbell today to break up the OHS reps.  You have a near max effort for three minutes and then three minutes to recover.   Earn your rest breaks today.

  8. 12/10/2018

    Complete For Time

    Hang Power Clean (115/75)(155/105)


    For today’s WOD pick a weight that you can cycle 10 reps of if you are fresh.  The combination of the push/pull will make these power cleans feel a bit heavier today especially in the later rounds where the volume builds.  Most of time in the early rounds will be spent on transitions so move with a purpose between movements and use the transitions as a mini-recovery.

    If you have HSPU but 55 reps is just a bit much, we will modify to rep scheme.   ANY modification of the HSPU movement can be done using that rep scheme.