1. 10/09/2018

    2 X 10 Back Squat

    5 X 5 Back Squat

    Rest 5 Minutes

    7 Minute AMRAP

    7 Back Squat @ 40% of your 5 X 5

    10 T2B

    We will be doing a back squat progression for the next 4 weeks.  The progression follows the Wendler program we have under our extra work tab on our website.  If you are doing a squat program, then use today to do your back squats from where you are in your program.  We will squat one day per week for the next 4 weeks.  This will be followed by a Met-Con of short to mid duration.   If you don’t want to go heavy with these, use the time to work on technique and using the same rep scheme we have programmed.

  2. 10/08/2018

    3 Rounds For Time

    75 Double Unders

    7 Clean & Jerk (115/80)(165/115)

    30 Air Squat

    For your clean and jerk today, if Rx is too light and Rx+ is too heavy, pick a weight in between.  This should be on the middle to upper end of heavy for you to cycle reps with.  Singles are ok, but linking a few is preferred.  Having said that, the weight in the later rounds is going to feel heavier after doing the air squats.

  3. 10/05/2018



    Snatch (95/65)

    Push Ups

    Rest 3 Minutes

    1,000 Meter Row

    This British Hero WOD is dedicated to Mathew Thomas, REME, who died in an explosion in Afghanistan on 09/25/2010, at the age of 22.
    Also dedicated Cpl Andrew Jones, Andrew Howarth, Darren Deady, Capt Andrew Griffiths, and Lcpl Joseph Pool who died on the same month.

    With the low volume of push ups in this WOD, we will be really focused on proper push up technique today.  Chest touches, body in a plank position, and full lockout (in a plank position) at the top.  Don’t make it weird!!

  4. 10/04/2018

    Complete For Time….OR Not

    40 Cal Bike


    Wall Ball (20/14)

    Lat Sit Ups (20/14)

    KB Swing (53/35)(70/53)

    Today’s WOD is going to be up to you to decide how you want to do it.  We realize for a lot of you, you may be sore and a little “beat up” at this point of the week.  So…we are giving YOU the choice of completing the WOD “for time” or as a WOD you choose to just move through at your own pace.  Either option is totally OK.  Regardless of how you choose to do this, the important point we are trying to drive home here is we want you in the gym moving.  Even if you’re sore, you need to come in an work that soreness out.  Inactivity is one of the worst things for you when you are sore.  Having said that, we want to be smart about forcing intensity  (which is ok for SOME) vs recovery (which is important for ALL).

  5. 10/03/2018

    Complete For Time

    1,600 Meter Run

    100 Double Unders

    30 Deadlift (135/95)(185/125)

    800 Meter Run

    50 Double Unders

    20 Deadlift (135/95)(185/125)

    400 Meter Run

    25 Double Unders

    10 Deadlift (135/95)(185/125)

    Time for a little endurance WOD after our short sprint WODS yesterday.  This one is going to send the central nervous system into overdrive with the long run, high rep double unders and high volume deadlifts to start out.  The deadlift weight might feel a little heavier than what is on the bar.  Take this into account when choosing a weight.  We are looking for big sets on the round of 30 and 20 with the round of 10 being unbroken.



  6. 10/01/2018

    For Time:

    3 Rounds

    6/10 Pull Ups/C2B
    10 Thrusters (75/55)(95/65)
    Rest 1 Minute
    3 Rounds
    8/12 T2B
    8 Thrusters (95/65)(115/80)
    Rest 1 Minute
    3 Rounds
    10/14 Pull Ups
    6 Thruster (115/80)(135/95)

    There are two options for the workout today. You can complete it at the RX weights and reps which are the first numbers and weights. Or you can complete this workout with the RX+ option which are the second numbers and weights. If you are unsure, ask your coach. If you need, use a band for pull-ups. The goal is to have 3 all-out sprints with a little recovery going into the next movements and rep schemes.

  7. 10/01/2018

    18 Minute AMRAP

    350 Meter Run

    20 Alternating Arm DB Snatch (50/35)

    10 Burpee Over DB

    20 DB OH Lunge (50/35)

    Today’s WOD will feature a new movement with the burpee over dumbbell which made its debut this year in the 2018 CrossFit Games as the Open WOD 18.0.  It is a lateral burpee with a jump over your dumbbell.  The OH lunge should be done as 10 left and 10 right.   It;s a good idea to pace this AMRAP as it is a tough WOD on the Central Nervous System as you progress through the rounds.  Try to stay consistent from round to round and push pace in the final minutes if you have something left.


  8. 09/28/2018


    7 Rounds For Time

    7 Dead-Lift (315/205) Scaled (185/125 or 245/175)

    200 Meter Run

    15 Pull-ups

    45 Second Rest Between Each Round

    Choose a weight on the dead-lifts you can cycle through most rounds unbroken. There will be a 35 minute time cap on this workout and our goal is everyone chooses a weight that will allow them to finish under the time cap. On the pull-ups, use bands if you need them. The history of this workout and significance is copied below.


    Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

    Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

    This workout was originally posted on crossfitfootball.com as the workout of the day for February 7, 2015.

  9. 09/27/2018

    25 Minute EMOM

    Min 1=10/8 or 15/12 Cal Row

    Min 2=30/45 Double Unders

    Min 3=10/8 or 15/12 Cal Bike

    Min 4=8/12 Burpees

    Min 5=10/15 Back Squat (95/65)

    Conditioning WOD today that will also be great to work through any soreness you have from the week.  Our burpess will be done to a target roughly 6 inches above your max reach.  This should be able to be done using the bars on the rig as targets.   Back squat weight should be light and something you can do your reps in about 30-40 seconds so you can get that built in rest as part of the EMOM.  Remember our target with EMOMs as a training WOD is no more than 40 seconds of work for each movement.