Saturday 6/15/2019
Jun
15
7:00 AM07:00

Saturday 6/15/2019

Crossfit Teens, Wednesday 3:30pm and Saturday 10am. 1st month is free! Get those kids in here!

There will be no Crossfit Teens today. Please come on Wednesday.

Warmup:

400m run 500 m row

Mobility:

CS/Dynamic stretch

B warmup:

coaches choice

Workout Warmup:

5 min AMRAP

Class sled push, 3-4 people per sled 40lbs on sled. At least one partner on opposite side of the turf. Each partner pushes sled one way, the other returns to next partner.

Workout:

As a team of 2 complete for time:  

Partner Run 400m or 500/425m row

60 Dead lifts 155/105

40 Lateral Burpee Over Barbells

20 Pull-ups

40 Dead lifts 185/125

30 Lateral Burpee Over Barbells

20 Pull-ups

20 Dead lifts 225/155

20 Lateral Burpee Over Barbells

20 Pull-ups

Partner Run 400m or 500/425m row

* One works, one rests.


View Event →
Sunday Funday 6/16/2019
Jun
16
8:30 AM08:30

Sunday Funday 6/16/2019

Warmup:

12 min alternating EMOM:

Tire sledge Hammer, 30 seconds

Sled push, up and back

30 sec. Atlas Stone to shoulder, use one you can handle. We have a 50 lb slamball to use as well.

Put mat down on turf to drop the atlas stone.

Workout:

For time

Row: 1000M

400 m run

100 Air Squat

400 m run

50 Sit-Up

400 m run

50 Push-Up

400 m run

25 Pull-Up

1000m row


View Event →

Friday 6/14/2019
Jun
14
5:00 AM05:00

Friday 6/14/2019

Crossfit Teens, Wednesday 3:30pm and Saturday 10am. 1st month is free! Get those kids in here!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar, 2 rounds of:

10 thrusters

5 Hang Power snatches

10 strict presses

Workout Warmup:

5 sets of the complex of:

one high hang power snatch(hip), one hang, one from ground.

Work on technique and tempo. Increase weight as long as you can do proper form.

Workout:

18-15-12-9-6-3 reps for time of:  

Thrusters 75/55, RX+95/65, RX++115/75

Power snatches 75/55, RX+95/65, RX++115/75

V-ups

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

5 rounds of

1 rope climb

5-10 strict dips on fixed bars.

View Event →
Thursday 6/12/2019
Jun
13
5:30 AM05:30

Thursday 6/12/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min Alternating EMOM

Weighted sled push, up and back on turf

10 push ups with feet on bumpers, men two 45’s women one

Workout and Endurance:

AMRAP 18:

18/12 Calorie row

15 Slam balls 30/20

12 Alternating Dumbbell Snatches (50/35)

9 Pull ups

Lift and Skill:

Make up a lift and skill you missed this week

View Event →
Wednesday 6/11/2019
Jun
12
5:00 AM05:00

Wednesday 6/11/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

400 m run

two rounds of:

10 KB swings

10 kb Thrusters

10 push ups

Workout Warmup:

5x3 hang cleans working up to your heaviest workout weight.

Workout:

4 min amrap

15 Wall Balls 20/14

12 Hang Power Cleans 95/65

2 min Rest

4 AMRAP

15 Wall Balls 20/14

10 Hang Power Cleans 115/95

2 min Rest

4 AMRAP

15 Wall Balls 20/14

8 Hang Power Cleans 135/96

2 Rest

4 AMRAP

15 Wall Balls 20/14

6 Hang Power Cleans 155/105

Start each AMRAP with the wallballs, combine all rounds and additional reps for your score.

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps

*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Skill:

5 min max effort Ring MU’s

View Event →
Tuesday 6/11/2019
Jun
11
5:00 AM05:00

Tuesday 6/11/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 KB swings

10 KB pushups(on hand on KB, 5 each arm)

150 m run or row

Workout Warmup:

Bench Press

5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 8 @ 75%.

Or:

3 rounds of

4 devils presses

10-15 GHD Situps

Workout and Endurance:

Christine Last done 7/31/18

3 Rounds for Time

  • 500 meter Row

  • 12 Deadlifts (Bodyweight)

  • 21 Box Jumps (24/20 in)

    Endurance and RX+: 4 rounds

Lift:

On the 2 min, 5x5 Sumo Dead lifts. Beginning weight 60%, add weight for a heavy 5 rep max.

Skill:

Accumulate 30 C2B Pullups

View Event →
Monday 6/10/2019
Jun
10
5:00 AM05:00

Monday 6/10/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 goblet squats, heavy kb

10 RKBS, heavy

10 SDHP , heavy

150 m row, damper on 10

Workout Warmup:

Super Squats, 12 min Alternating EMOM of:

3 front Squats

6 back squats

Should be able to do 70% of max front squat, or add 5-10+lbs from last Monday.

Workout:

10 min AMRAP

40 Double Unders

10 Toes-to-bars

10 Jerks, 115/75, RX+135/95, RX++155/105

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

Take 10 min to work on Kipping Ring Dips

View Event →
Sunday Funday Endurance 6/9/2019
Jun
9
8:30 AM08:30

Sunday Funday Endurance 6/9/2019

Warmup:

AMRAP in 15 minutes

  • 150 meter Run

  • 20 Box Step-Ups (24/20 in)

  • 20 Walking Lunges

  • 150 meter Run

  • 10 Broad-Jumps

  • 10 Push-Ups

  • 150 meter Run

  • 10 Burpees

  • 20 Box Tricep Dips (24/20 in)

Workout:

Complete as many rounds and reps as possible in 15 minutes of:
500/425 Meter Row
50 Double-Unders
10 Strict Presses (you pick load)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 m run
20 Ball Slams
20 Wall Ball Shots (20/14 lbs)

View Event →
Saturday 6/8/2019
Jun
8
7:00 AM07:00

Saturday 6/8/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

5 man makers

5 evil wheels

3 rounds

Workout:

20 min AMRAP with a partner

Alternating Movements with partner

150 run

250/200m Row

30 sit ups/with slamball, behind the head to heals. 30/20

20 Alternating DB Snatches 50/35lb

10 Burpee Box Jump



View Event →
Friday 6/7/2019
Jun
7
5:00 AM05:00

Friday 6/7/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 push ups

10 V-ups

10 air squats

150 m run

Workout Warmup: Strength

Bench Press,

1x5@ 70%,

1x4@75%

1x3@80%

1x3@80%+

1x3@80%++

Or, 4 rounds of

5 dips (no bands) or bench Tricep extensions

10 barbell curls (you pick weight)

15 GHD Sit ups

Workout:

2 Wall Balls 10 Power cleans 135/95, RX+ 155/105, RX++ 185/125, RX+++225/155

4 WB 9 PC

6 WB 8 PC

8 WB 7 PC

10 WB 6 PC

12 WB 5 PC

14 WB 4 PC

16 WB 3 PC

18 WB 2PC

20 WB 1 PC

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

3 rounds

max set of pullups, supinated grip

10 strict HSPU, use riser if necessary

15 GHD Situps

View Event →
Thursday 6/6/2019
Jun
6
5:30 AM05:30

Thursday 6/6/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout Warmup:

KB warmup:

10 around the worlds 5 each direction

10 single arm RKBS 5 each arm

10 C&J

10 thrusters

10 Snatches, rest one minute and do 10 more snatches

Workout and Endurance:

10 rounds of:

10 KB snatches 24/16 kb. Scale to swings if you can’t get comfortable with the Snatch.

5 Push Ups, Men use two 45lb High temp bumpers(stacked) for feet/Women use one 45 lb bumper. Only hands and chest touch the ground for. Chest must touch the ground for RX, anything other than hands and chest touches is not RX.

10 air squats

100 m run

https://www.youtube.com/watch?v=ZQccQg4kDf8

Lift and Skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 6/5/2019
Jun
5
5:00 AM05:00

Wednesday 6/5/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

5 Devil presses

10 single leg DL with DB’s

250 m row

Workout Warmup: Strength

On the two min, 5x3 Dead Lifts, start at 60% working up to a heavy triple for the day. Touch and go only.

Workout:

15 min AMRAP

50 DU buy in then as many rounds as possible for the remaining 15 min.

Run 150m or row 150 meters

7 Deadlifts 185/125, RX+205/145,RX++ (225/155)RX+++(275/185)

7 Handstand Push-ups. Hands and head must be on same level to be rx.

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(Perform a regular Clean & Jerk, drop the bar, then perform a clean)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

accumulate 12 rope climbs, do Sled push up and back on turf, 90/50lb after each 3 rope climbs.

View Event →
Tuesday 6/4/2019
Jun
4
5:00 AM05:00

Tuesday 6/4/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 ground to overhead with bumper, 45/25

10 OH lunges, same bumper

10 burpee to bumper (jump to bumper)

Workout Warmup:

8 min alternating EMOM

1st min, 1 squat snatch+1 snatch balance+1 OH Squat

2nd min, 150 m run

Workout: Last done 4/10/18

“Nancy”

5 Rounds for Time

400m Run

15 OHS (95/65) sub 18 front squats if unable to do OHS.

Endurance:

AMRAP 15:

30/21 Calorie Row

15 Kettlebell Swings (20/12kg)

30 AbMat Sit-ups, palms on ground

15 Goblet Squats (20/12kg)

Lift:

5x5 DL at 70%+

Skill:

Accumulate 30 strict HSPU

View Event →
Monday 6/3/2019
Jun
3
5:00 AM05:00

Monday 6/3/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 goblet squats, heavy kb

10 RKBS, heavy

10 SDHP , heavy

150 m row, damper on 10

Workout Warmup:

Super squats

12 min Alternating EMOM

1st min: 3 Front Squats

2nd Min: 6 Back Squats

Load barbell at 65%ish of current front squat max (For Both Lifts). We will try and increase the weight each week up to 5%.

Workout:

For time

21 Push Press 95/65, RX+115/75, RX++ 135/95

21 box jumps

7 Muscle-up (12 CTB, 15 chin over)All RX.

15 Push Press

15 Box jumps

5 Muscle-up (9 CTB, 12 chin over)

9 Push Press

9 Box jumps

3 Muscle-up (6 CTB, 9 chin over)

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 90% of your 7-RM weight

*if you don’t know your 7-RM Back Squat, establish that today instead of doing these sets

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

50’ hand stand walking

or 10 min of practice

View Event →
Sunday Funday 6/2/2019
Jun
2
8:30 AM08:30

Sunday Funday 6/2/2019

Warmup:

This was performed by the Extreme Weight Loss Show contestants at Bladium Crossfit in 2014.

Your warmup is get your stations ready and warmup the movements. Modify weight where necessary.

Workout:

Fatal 40

For Time

  • 40 Wall Balls (20/14 lb)

  • 40 Hang Cleans (95/65 lb)

  • 40 Pull-Ups(ring rows ok)

  • 40 Deadlifts (95/65 lb)

  • 40 Push-Ups

  • 40 Box Jumps (24/20 in)

  • 40 Kettlebell Swings (24/16kg)

  • 40 Toes-to-Bar(high knees ok)

  • 40 Air Squats

  • 40 Hang Snatches (95/65 lb)

  • 40 Double-Unders

  • 40 Sit-Ups

  • 40 Burpees

  • 400 meter Run at start and after each 40-rep movement

Total run distance is 3.5 miles

I was on Season 4 of Extreme Weight Loss on ABC. I was one of 16 participants on that season. We lost over 2,000 pounds in a year. During our year of extreme working out, most of us were working with CrossFit trainers. We decided we would put together a WOD to represent our group and the hard work we were all putting in to lose weight. We all submitted movements we liked and movements we hated, and Bruce Pitcher, one of the participants put together this WOD. We named it the Fatal 40 because we were pretty sure it was going to kill us. I am sure I submitted wall balls as my dislike movement.

The first time I did this WOD was the day after Christmas [December 26, 2014], here at my local box. Then we did it together as a group at Bladium Crossfit in Denver when we were there for our 9 month weigh ins. Our "home base" was the Anschutz Wellness Center in Aurora, CO.

This WOD represented how hard we were pushing ourselves. There are 13 movements because there were 13 episodes of our show that season. The running between each round was put in because to lose weight, our workouts always geared toward cardio based WODs with lots of running.

We worked hard for a year to lose weight. We worked out for about 4 hours a day all year. We transformed our lives and bodies and didn't give up even when we were pushed beyond our limits."

View Event →
Saturday 6/1/2019
Jun
1
7:00 AM07:00

Saturday 6/1/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

6 min alternating EMOM

10 KB thrusters, 5 each arm

10 kb SDHP, heavy KB

Workout:

As Team of 2 complete 2 rounds for time of:

60 Thrusters (95#/65#)

400m Team Run or 500/425 m row

10 60 m sled pushes(up and back to white lines) 90/50lbs

400m Team Run or 500/425 m row

60 Sumo Deadlift High-pulls (95/65lbs)

400m Team Run or 500/425 m row

One person works at a time except for run/row


View Event →
Friday 5/31/2019
May
31
5:00 AM05:00

Friday 5/31/2019

Crossfit Teens starts tomorrow, Saturday @ 10AM. 1st month FREE.

Come meet our new coach Austin.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS

10 SDHP

10 goblet squats

150 m row

Use heavy KB

Workout Warmup: Super squats

12 min Alternating EMOM

1st minute: 3 Front Squats

2nd minute: 6 Back Squats

Load barbell at 65% of current front squat max (For Both Lifts). We will try and increase the weight each week up to 5%.

Workout:

15-12-9 reps for time of:

Clean & Jerk, 115/75, RX+135/95, RX++155/105

Chest-to-bar Pull-ups, RX+ strict PU(12-9-6) Scaled is 15-12-9 chin over, not rx.

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 3 reps

*Sets 1-4 = @ 80%
*Sets 5-6 = @ 85%

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds

Skill:

3 rounds of

10+strict dips on stationary bars

15 GHD Situps

View Event →
Thursday 5/30/2019
May
30
5:30 AM05:30

Thursday 5/30/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

Bench Press,

1x5@ 70%,

1x4@75%

1x3@80%

1x3@80%+

1x3@80%++

Or, 3 rounds of

5 strict pull ups

10 barbell curls

15 GHD back extensions

Workout and Endurance:

Buy in:

500 m row

5 rounds of

15 Ball Slam, (30/20lb)

15 Russian twists, 25/15lb bumper

15 Wall Ball, (20/14lb)

Cash out:

500 m row

Lift and Skill:

Make up a lift and skill you missed this week

View Event →
Wednesday 5/29/2019
May
29
5:00 AM05:00

Wednesday 5/29/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

25 mountain climbers

15 knee raises on rig

15 air squats

10 push ups

150 m row

Workout Warmup:

10 min EMOM

Power snatch, on the minute, 1 hang+1power snatch from ground. Get as heavy as you can without sacrificing form. Start at 60%.

Workout:

12 min AMRAP

6 Power Snatches (95/65) (RX+115/75) RX++(135/95 lbs)

9 Lateral Burpees Over the Barbell

12 Toes to Bar

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Skill:

15 strict HSPU

20 Kipping HSPU

View Event →
Tuesday 5/28/2019
May
28
5:30 AM05:30

Tuesday 5/28/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds

150 m row

150 m run

80’ waiters walk w/kb. Switch arms at 40’. (length of the rig)

Workout Warmup

6 min alternating EMOM

6 DB Snatches

6 KB Swings

Workout:

10-9-8——3-2-1 reps for time.

DB snatches 50/35lb

KB Swings 24/16 kg

Sit ups, palms on ground

Endurance:

10-9-8——3-2-1-2-3-4—-8-9-10reps for time.

DB snatches 50/35lb

KB Swings 24/16 kg

Sit ups, palms on ground

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4-5 reps @ your 7-RM Back Squat Weight

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

Roll out calves, quads, IT band, glutes.

View Event →
Monday 5/27/2019 Memorial Day
May
27
8:15 AM08:15

Monday 5/27/2019 Memorial Day

Memorial Day schedule:

Classes will be held at 8am and 9:30. We will be doing Murph, not only to honor Michael Murphy but to honor all those that never came home fighting for their country.

BBQ, Beer, Bloody Mary and Mimosa bar. I’ll bring brisket, beer and brats. Please bring stuff, burgers, hot dogs, chips, condiments etc.

Kids and friends welcome

Warmup:

Get here early to start warming up on your own. we will have a short group warmup then hit the ground running!

Workout:

Murph:

One mile run

100 pull ups

200 push ups

300 air squats

One mile run

RX+ with a weighted vest. 20/14lb

Partition reps as necessary.

Suggested rep scheme, 5-10-15 for 20 rounds

With a vest, 4-8-12 for 25 rounds

View Event →
Sunday Funday 5/26/2019
May
26
8:30 AM08:30

Sunday Funday 5/26/2019

Memorial Day schedule:

Classes will be held at 8am and 9:30. We will be doing Murph, not only to honor Michael Murphy but to honor all those that never came home fighting for their country.

Murph:

One mile run

100 pull ups

200 push ups

300 air squats

One mile run

RX+ with a weighted vest. 20/14lb

Partition reps as necessary.

Suggested rep scheme, 5-10-15 for 20 rounds

With a vest, 4-8-12 for 25 rounds

BBQ, Beer, Bloody Mary and Mimosa bar. I’ll bring brisket, beer and brats. Please bring stuff, burgers, hot dogs, chips, condiments etc.

Kids and friends welcome.

Warmup

30 seconds of work 30 seconds of rest rotating between:

GHD Situps

Row

DB alternating arm curls

Rope climb

ball slams

2 rounds

Workout:

2 Rounds for time:

1 Mile run

45 Wallballs

35 Sit-ups

25 KB RKB Swings 32kg/24kg

15 Bent over rows 95/65


View Event →
Saturday 5/25/2019
May
25
7:00 AM07:00

Saturday 5/25/2019

Memorial Day schedule:

Classes will be held at 8am and 9:30. We will be doing Murph, not only to honor Michael Murphy but to honor all those that never came home fighting for their country.

Murph:

One mile run

100 pull ups

200 push ups

300 air squats

One mile run

RX+ with a weighted vest. 20/14lb

Partition reps as necessary.

Suggested rep scheme, 5-10-15 for 20 rounds

With a vest, 4-8-12 for 25 rounds

BBQ, Beer, Bloody Mary and Mimosa bar. I’ll bring brisket, beer and brats. Please bring stuff, burgers, hot dogs, chips, condiments etc.

Kids and friends welcome.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 min to warm up each movement.

Workout:

Teams of 2:

AMRAP 7:

400 m run, both run

30 Back Squats (135/95)

30 Back Squats (155/105)

AMRAP Back Squats (185/125)

Rest 1 min, use to change weights

AMRAP 7:

400 m run

30 Bench Press (115/75)

30 Bench Press (135/95)

AMRAP Bench Press (155/105)

rest one minute, use to change weights

AMRAP 7:

400 m run

30 Deadlifts (185/125)

30 Deadlifts (205/135)

AMRAP Deadlifts (225/155)

Score is total reps at max weight


View Event →
Friday 5/24/2019
May
24
5:00 AM05:00

Friday 5/24/2019

Memorial Day schedule:

Classes will be held at 8am and 9:30. We will be doing Murph, not only to honor Michael Murphy but to honor all those that never came home fighting for their country.

Murph:

One mile run

100 pull ups

200 push ups

300 air squats

One mile run

RX+ with a weighted vest. 20/14lb

Partition reps as necessary.

Suggested rep scheme, 5-10-15 for 20 rounds

With a vest, 4-8-12 for 25 rounds

BBQ, Beer, Bloody Mary and Mimosa bar. I’ll bring brisket, beer and brats. Please bring stuff, burgers, hot dogs, chips, condiments etc.

Kids and friends welcome.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 wall balls 14/10

10 ring rows

Workout Warmup:

Strict shoulder press

5x3@80 -85% on the 2 min

OR

5 rounds of 5 Devils Press on the two min.

Workout: Murph prep

Three rounds for time

4 rounds of Cindy. (5 pull ups+10 push ups+15 air squats

400 m run between each set of Cindy starting with run.(3 runs)

RX+ with a weighted vest. 20lb/14lb

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

Ring MU practice

Max set in 3 min, rest 3 min and repeat.

View Event →
Thursday 5/23/2019
May
23
5:30 AM05:30

Thursday 5/23/2019

Memorial Day schedule:

Classes will be held at 8am and 9:30. We will be doing Murph, not only to honor Michael Murphy but to honor all those that never came home fighting for their country.

Murph:

One mile run

100 pull ups

200 push ups

300 air squats

One mile run

RX+ with a weighted vest. 20/14lb

Partition reps as necessary.

Suggested rep scheme, 5-10-15 for 20 rounds

With a vest, 4-8-12 for 25 rounds

BBQ, Beer, Bloody Mary and Mimosa bar. I’ll bring brisket, beer and brats. Please bring stuff, burgers, hot dogs, chips, condiments etc.

Kids and friends welcome.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

6 min AMRAP

30 seconds of alternating burpees with partner, 30 seconds of rest for 6 rounds.

Workout and Endurance:

Three rounds for time

10 Strict shoulder presses 95/65

12 Barbell Bent Over rows 95/65

14 V-ups

18 Weighted Glute Bridges 95/65

https://www.youtube.com/watch?v=ylpfCk3i-0Y

100 Meter Double KB carry, one in waiters walk position other in suitcase position. Switch at 50 m. (2)24/(2)16kg

Rest 1:00 between rounds

Lift and Skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 5/22/2019
May
22
5:00 AM05:00

Wednesday 5/22/2019

Warmup:

500 m row or 400 m run or 1 mile run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row

10 goblet squats heavy kb

10 SDHP heavy kb

10 RKBS heavy kb

10 Ring Rows

Workout Warmup:

Sumo Dead lifts, 5x5 starting at 60% working up the weight you will use for Dead Lifts for the wod. Focus on form!

Workout:

5 rounds for time

3 MU’s

6 DL 225/155, RX+275/185, RX++315/225

9 Kipping Ring Dips. Mods, stationary bars, box dips, no bands

27 DU’s

Dead lifts are heavy, you should be able to do at least the 1st two rounds unbroken then sets of three for the remaining rounds.

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

E.
Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

5 rounds of:

10 strict Pull ups

15 GHD back extensions

View Event →
Tuesday 5/21/2019
May
21
5:00 AM05:00

Tuesday 5/21/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

25 jumping jacks

150 m run

20 Mtn climbers

10 push ups

10 jumping lunges

Workout Warmup:

Bench Press, 5@65%-5@75%-3@80%-2@85-1 max effort

OR:

Accumulate 3 min of hand stand hold, every time you come down do 10-15 GHD situps

Workout:

FGB (fight gone bad) Last done 5/1/2018

3 Rounds For Total Reps in 17 minutes

  • 1 minute Wall Balls (20/14 lb)

  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)

  • 1 minute Box Jumps (20 in)

  • 1 minute Push Press (75/55 lb)

  • 1 minute Row (calories)

  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Endurance:

For Time

30 alternating lunge

21 RKBS

21 sit ups, palms on the ground

30 alternating lunge

18 RKBS

18 sit ups

30 alternating lunge

15 RKBS

15 sit ups

30 alternating lunge

12 RKBS

12 sit up

30 alternating lunge

9 RKBS

9 sit ups

30 alternating lunge

6 RKBS

6 sit ups

Lift:

Strict press, 5x3@80%

Skill:

Accumulate 10 BMU’s, 5 min rest then 10 ring MU’s

View Event →
Monday 5/19/2019
May
20
5:00 AM05:00

Monday 5/19/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 air squats

10 ring rows

10 Pause Front squats with empty bar

20 Mtn Climbers

150 m run

150 m row

10 Pause front squats, empty bar.

Workout Warmup:

Super squats are back! Don’t miss Monday’s! Last done 1/14/2019

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 60% of current front squat max (For Both Lifts). We will try and increase the weight each week up to 5%.

Workout:

10 min AMRAP

10 Power Cleans, 135/95, RX+ 155/115, RX++185/125

10 T2B

150 m run

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

3 rounds of

10 kipping ring dips

14 single leg squats (pistols)

View Event →
Sunday Funday 5/19/2019
May
19
8:30 AM08:30

Sunday Funday 5/19/2019

Warmup:

3 Rounds, Not for Time:

Divide class into 3 groups.

21 GHD Sit-Ups

15 Dumbbell Bench Press, Heavy as possible.

9 Wide grip strict pullups, sub Ring rows with elevated feet if unable to do strict.

Workout:

Murph Prep

Every 7 minutes, for 35 minutes (5 sets) for time of:

2 rounds of

150 m run

25 Double-Unders

25 Air Squats

13 Push-Ups


View Event →
Saturday 5/18/2019
May
18
7:00 AM07:00

Saturday 5/18/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min EMOM

1 hang power snatch+one from ground. 10 rounds working on technique and tempo.

Workout:

As a Team of 2, Complete 2 rounds for time

1200m Row

150 m run

100 Air Squats

150 m run

40 Power Snatches (95/65)

150 m run

30 Push-up (hand release)

150 m run

20 Box jump overs

150 m run

10 Evil Wheels

150 m run

Partition reps as necessary, one partner work other rests. Runs to be performed by both partners.

View Event →
Friday 5/17/2019
May
17
5:00 AM05:00

Friday 5/17/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 OH Squats, empty bar.

10 ring rows

10 push ups

Workout Warmup:

9 min alternating EMOM, 3 rounds:

Class will split evenly between the three stations.

10 Wall Balls, 20/14

10 SDHP Heavy KB

150 m run

Workout:

4 rounds for time:

400 m run or 500/425 m row

12 OH Squats, sub 15 Front Squats if unable to do overhead. 95/65, RX+115/80

6 strict HSPU scale to 12 kipping, both RX

3 MU’s bar or ring, scale to 6 strict pu both rx. Use band if necessary,(not rx) no kipping.

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep

*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 70% of 1-RM Clean

D.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.

Skill:

100 DU’s, every time you miss do 1 rope climb

View Event →
Thursday 5/16/2019
May
16
5:30 AM05:30

Thursday 5/16/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min Alternating EMOM

150 m row

150 m run

Workout and Endurance:

4 min AMRAP

27/24 Calorie Row

27 Slam Balls

27 KB Swings 24/16

Rest 3:00

AMRAP 4:

300 m run

21 ball slams

21 Bent over rows 95/65

Rest 3:00

4 min AMRAP

15/12 cal row

15 Ball Slams

15 TTB

Lift and Skill:

Make up a lift and skill you missed this week

View Event →