1. 07/20/2019

    7 AM Competitors Class

    15 Min To Build to a Heavy 1 Rep Clean


    50-40-30-20-10  Wall Ball (20/14)(10’/9′)

    10-20-30-40-50 Cal Row

    At every “-” Perform 10 Strict HSPU

  2. 07/19/2019


    4 Pistols

    25 KB Swing (53/35)

    50 Push Ups

    75 Pull Ups

    50 Push Ups

    25 KB Swing (53/35)

    4 Pistols

    Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards.

    Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later.

    Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot and killed at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

    The 233 total reps in the workout represent Chris’ Basic Underwater Demolition/SEAL (BUD/S) class #233.

    This workout, originally called “The Official Legend WOD” was posted by the Chris Kyle Memorial Benefit @chriskylememorialbenefit organization.

  3. 07/18/2019

    14 Minute AMRAP

    10 Box Jumps (24/20)(30/24) **No Rebounding**

    20 Air Squat

    16 KB Deadlift (70/53)

    20 Air Squat

    **Every 2 Minutes Complete 25′ HS Walk or 50′ Bear Crawl**

  4. 07/17/2019

    Complete For Time

    5 Rounds

    400 Meter Run

    12 Toes To Bar

    Immediately Into

    30 Power Cleans (95/65)(155/105)

    Looking at a pacing WOD today where we want to leave a little in the tank for the 30 power cleans at the end.  If T2B is a movement you aren’t as efficient at, consider breaking the 12 reps into 2 (7-5) or 3 sets (5-4-3).  Core will be taxed a bit going into the 30 power cleans so take this into account when choosing your weight.  The weight for this should be moderate and something you could cycle 8-10 if fresh as we aren’t looking to do 30 singles here.  Ideally, linking 5-8 is what we are looking for, realizing that we may be doing singles for the last 8-10 reps.


  5. 07/16/2019

    15 Minutes To Build to A Heavy 2 Rep Thruster



    Thrusters (95/65)

    Ring Dips


  6. 07/15/2019

    On a 12:00 Minute Clock Complete The Following Within Each Minute

    1 Snatch Complex (95/65)(115/75)

    4 Bar Facing Burpees

    Snatch Complex= 3 Snatch Grip Deadlift, 2 Hang Power Snatch, 1 OHS

    For this WOD, you will complete a snatch complex and the bar facing burpee reps within a minute.  The remainder of the time in the minute is rest.   Upon full completion of a round, you will add 1 Bar Facing Burpee per minute until such time you can not complete the snatch complex and the burpee reps within the minute.  Once you fail, you will take a 1 minute rest and the WOD turns into an AMRAP which will end at 12 minutes.

    For your snatch weight, pick a weight that you can cycle the complex with some speed.  This should be on the light side for you.

  7. 07/12/2019

    “The Chief”

    5 x 3 Minute AMRAP

    3 Power Clean (135/95)

    6 Push Ups

    9 Air Squat

    Rest 1 Minute Between AMRAPS

    ***Start Each AMRAP where you left off in the previous AMRAP***

    Score is TOTAL rounds and reps.

    This benchmark WOD was originally posted on CrossFit.com, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).

    The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

  8. 07/11/2019

    15 Minutes To Find a Heavy 3 Rep Shoulder To Overhead


    Complete for time


    Ab Mat Sit Ups

    Double Unders

    10 Shoulder to OH at each “-”

    RX (95/65)

    RX+ (135/95)

    For the heavy 3 rep shoulder to overhead, you can do a push jerk or split jerk.  We really want to focus on technique with these so if that means that your “heavy” for the day isn’t the heaviest you can do, that’s ok.

  9. 07/10/2019

    On a 12 Minute Clock Complete

    40/35 Cal Bike

    Immediately into an AMRAP of:

    15 Wall Ball (20/14)(10’/9′)

    200 Meter Run