Tuesday 3/6/18

Posted: 03/05/2018 in Uncategorized

“Under Pressure”

For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

Monday 3/5/18

Posted: 03/04/2018 in Uncategorized

“Plan B”

12/9 Calorie Row
30 Air Squats
12/9 Calorie Row
15 Dumbbell Push Press (40’s/30’s)

Sunday 3/4/18

Posted: 03/04/2018 in Uncategorized
“Peg Leg”

5 rounds for time:

27 Air Squats

400m run

15 Kettlebell Swings (53/35)

Thursday 2/22/18

Posted: 02/21/2018 in Uncategorized

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week. With these being movements that athletes are not proficient at, there is the possibility for some to feel dejected when they leave. Addressing this from the beginning eases many of those feelings. If athletes remain diligent and consistent across these five weeks with their practice, they will leave better than they started.

Wednesday 2/21/18

Posted: 02/20/2018 in Uncategorized


3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Tuesday 2/20/18

Posted: 02/19/2018 in Uncategorized

Power Snatch

Build to Heavy Set of 2

“Fast Lane”

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)


Monday 2/19/18

Posted: 02/18/2018 in Uncategorized

“Iron Lung”

27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Thursday 2/15/18

Posted: 02/14/2018 in Uncategorized


Russian Kettle Bell Swings (70/53)

Abmat sit-ups

10 meter shuttle sprints

Wednesday 2/14/18

Posted: 02/13/2018 in Uncategorized

“Hot Sauce”

21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tuesday 2/13/18

Posted: 02/12/2018 in Uncategorized

“Bar Hopping”


15 hang Power cleans (135/95)

21/15 cal row

15 chest to bar pull-ups

60 double unders