1. 07/25/2018

    Complete For Time

    1,600 Meter Run

    300 Double Unders

    100 KB Snatch (53/35)

    Partition As Necessary

    Strategy is every bit as important today as the movements in the WOD as there will be a surprise revealed when we gather around the White Board.


  2. 07/25/2018

    Complete For Rounds and Reps

    6 Minute AMRAP

    7 Power Snatch (95/65)(145/105)

    7 Bar Facing Burpee

    Rest 2 Minutes

    6 Minute AMRAP

    7 Power Clean (135/95)(205/155)

    7 Toes To Bar

    Rest 2 Minutes

    6 Minute AMRAP

    7 Deadlift (185/135)(275/205)

    7 Wall Ball

    Barbell cycling under metabolic fatigue is what we are looking for out of today’s WOD.   The time domain and the rep scheme suggest that we should push pace where we can here.  If the barbell movements are slower for you, look to make up time on the second movement of the couplet.   Weights should be on the upper end of moderate today (think about breaking the 7 reps into two sets at the most).   The two minute rest breaks will go by fast, so change your weight quickly and look to try to get your heart rate down with the remainder of the rest break.

  3. 07/24/2018

    “Tabata Tuesday”

    Box Jumps (24/20)

    Pull Ups

    Push Ups/HSPU


    Tabata is 20 seconds of work and 10 seconds of rest for 8 rounds.  You will stay on one movement for the full 8 rounds before moving to the next movement.

    A little bitta Tabata…..(courtesy of Breaking Muscle)

    The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.

    Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.

    Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.

    Tabata training raises metabolism and heart rate

    Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.

  4. 07/23/2018

    3 x 3:00 Intervals

    400 Meter Run

    Max Rep Thrusters (95/65)(115/80)

    Rest 3 Minutes

    400 Meter Run

    Max Rep Thrusters (115/80)(135/95)

    Rest 3 Minutes

    400 Meter Run

    Max Rep Thrusters (135/95)(155/105)

    For today’s WOD, thruster weight should build from light to a bit on the heavy side in the last round.  Try for big sets on the thrusters before dropping the bar.  We are taking longer rest breaks today so you can recover for the next round.  The pace on the 400’s should be about an 80% effort each time.   If the 400’s are something that you think will take you longer than two minutes, think about doing a 350 run instead of the 400 as we want to push for higher volume on the thrusters.  Anything less than a minute to do the trusters will not hit our stimulus for this WOD.

  5. 07/21/2018

    7AM  Competitors Class

    9AM CrossFit Class

  6. 07/20/2018

    Complete For Time

    10 Rounds

    3 Snatch (135/95)(185/125)

    3 Pull Up/Ring Dip or 3 Ring Muscle Ups

    100 Meter Run

    28:17 Minute Time Cap

    1 Pull Up/Ring Dip Complex = 2 Pull Ups & 2 Ring Dips

    The snatch today can be power or squat but it needs to be on the upper end of heavy for you (think 80-85% of your 1 Rep Max).  We are thinking singles today vs touch and go.  Band up on the rig and the rings as necessary.  If you are thinking about a scaling option that is somewhere in between the pull up/ring dips and ring muscle ups, you can scale to bar muscle ups today.   This WOD is all about moving the barbell efficiently and then being able to do the gymnastic movement under muscle fatigue.  The runs, although short, we add up in the mid to late rounds as you feel the fatigue on the barbell.  Time to work hard and head into the weekend!!

  7. 07/19/2018

    16 Minute AMRAP

    200 Meter Run

    10 Plate Ground To Overhead (45/35)

    20 Push Ups

    15 Lat Sit Ups (20/14)

    Today’s WOD can be treated as an “active recovery” or it’s one you can push the pace depending on how you are feeling.   The “active recovery” WODS are  important to let the body rejuvenate from the week and also to prime your body for the movements that are coming the following day.  Our movements for Friday’s WOD will include a heavy Olympic lift and a technical gymnastics movement, combined with a short run.

    As with ANY WOD, the key to the conditioning aspect is to push pace.  If you are wanting more conditioning or more of a challenge out of today’s WOD……move faster!!


  8. 07/18/2018

    Complete For Time

    5 Rounds

    15 OHS (95/65)

    10 Pull Ups/C2B

    50 Double Unders

    Weight for the OHS should be a weight you can do unbroken in each of the 5 rounds if fresh.  If you need to break the OHS, break into two sets.  We would like for everyone to do Chest to Bar pull ups today even if you have to band up for them.  If you are just not comfortable with the volume on the C2B, go ahead and do pull ups.  Maybe even consider alternating rounds of regular pull ups and C2B.  Single Unders will be 75 per round as we want to keep intensity up throughout.

  9. 07/17/2018

    In 15 Minutes Build To A Heavy One Rep Clean & Jerk

    Rest 5 Minutes

    3 Min AMRAP

    1 Complex (95/65)(155/105)

    6 Bar Facing Burpee

    Rest 2 Minutes

    4 Min AMRAP

    1 Complex (115/80)(185/125)

    6 Bar Facing Burpees

    Rest 2 Minutes

    5 Min AMRAP

    1 Complex (135/95)(205/145)

    6 Bar Facing Burpees

    COMPLEX= 4 Deadlift, 3 Hang Power Clean, 2 S2OH

    For today, use the 15 minutes to build to a heavy one rep C&J.  We will want to start with lighter weight and hit some 3 rep warm ups sets as you build up in weight.  These can be squat cleans or power cleans.  Focus on technique today and don’t go heavy if the technique is suffering.

    For the AMRAPS, try to stay consistent in total reps for each round.  With the AMRAPS increasing by one minute each time, really try to push to stay on pace from AMRAP to AMRAP.  Weight should go from moderate in the first AMRAP, to on the heavy side (no more than 80% of your 1 Rep Max) for the last AMRAP.  Bar facing burpees will lead to some hip and core fatigue which will make the complex feel a bit heavier than the weight in the bar so keep that in mind when choosing your weights.