Power .......... Snatch

WOD: 06/19/19

Work up to a Heavy Power Snatch

“The Ascent”
For time:
2-4-6-8-10 Bar Muscle-ups
*Run 200m before each set.

Double Under Tricks and Tips



Park on the other side of the parking lot or wherever directed. Thank You!

WOD: 06/18/19

“Pogo Stick”
4 rounds for time of:
100 Double-unders
25 Sit-ups

Power .......... Clean


Parking Lot Paving starting at 8am on Tuesday 6/18

Park on the other side of the parking lot or wherever directed. Thank You!

WOD: 06/17/19

Work up to a Heavy Power Clean

“Pink Panther”
AMRAP 15 minutes of:
1 Power Clean, 70-80% of 1RM
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Air Squats

Sunday FunDay

WOD: 06/16/19

Choose a GIRL

*or two.


For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups

21-15-9 reps for time of:
135-lb. cleans
Ring dips

21-15-9 reps for time of:
95-lb . thruster

For time:
135-lb. clean and jerks, 30 reps

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

For time:
135-lb. snatches, 30 reps

For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-ups

For time:
150 wall-ball shots, 20-lb. ball

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps


50-40-30-20-10 reps for time:

5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

5 rounds for max reps of:
Body-weight bench presses

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

9-7-5 reps for time of:
135-lb. squat snatches

Clean and jerk 15-12-9 reps

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

50 reps for time of:

Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Syncro Saturday!

WOD: 06/15/19


For time, with a partner:

800m run, together

3 rounds of:
30 synchro deadlifts, 135/95-lbs.
25 synchro toes to bar
20 synchro bar facing burpees


800m run, together


WOD: 06/14/19

Back Squat 3-3-3-3-3 reps

For time:
150 Wall-balls, 20/14-lbs.

This is NOT how i recommend trying to go about this WOD :)

What I do recommend is quick sets of 10 reps at a time!

The 2020 CrossFit Games Season

WOD: 06/13/19

“Row Runner”
20 minute AMRAP of:
400m Run
21 KB Swings, 53/35-lbs.
12 Push-ups
400m Row
21 DB Snatches, 50/35-lbs.
12 Push-ups


By CrossFit

Last August, CrossFit, Inc. announced its first sanctioned event, the Dubai CrossFit Championship: an inaugural step in boldly expanding the competitive CrossFit season to meet the explosive growth of CrossFit competitions around the globe.

Today, CrossFit, Inc. announces the 2020 CrossFit Sanctionals™ season.

The season will kick off in November 2019 with the much-anticipated CrossFit Filthy 150 in Dublin, Ireland, directly following the 2020 Reebok CrossFit Open in October 2019. The season will conclude in Mexico at the Mayan CrossFit Championship during the first weekend in July. The 2020 CrossFit Sanctionals™ season will span the globe: 28 events in 21 different countries on six continents. From November to the following October, a CrossFit-sanctioned event will take place nearly every weekend somewhere around the world.

As in 2019, top finishers at each CrossFit Sanctionals™ event will receive invitations to compete against National Champions and the top 20 Open finishers at the 2020 Reebok CrossFit Games in Madison, Wisconsin.

These 28 independently owned and operated events represent the hard work, aspirations, and dreams of CrossFit affiliates, enthusiasts, volunteers, and athletes the world over. The majority of these competitions are long-standing events in their communities, with histories predating this new format. Each is a unique and particular expression of CrossFit’s universal methodology. Together, they represent CrossFit’s extraordinary and diverse international community.

The best way to enjoy a CrossFit Sanctionals™ competition is to participate in one. CrossFit is a participatory sport. Many sanctioned competitions have open categories for athletes of every ability. Others have robust team divisions. All need volunteers. All are welcoming. And all are eager to share their hard work and competitive vision with the worldwide CrossFit community. The Sanctionals™ have expanded the opportunities available to all who wish to express their fitness or enthusiasm in an officially sanctioned CrossFit competition.


WOD: 06/12/19

Build to a heavy:
Squat Clean Thruster

“Cluster Fran”
21-15-9 reps for time of:
Clusters, 95/65 lbs.
Pull ups

Handstand and L-sit Practice

WOD: 06/11/19

Spend 20 minutes Practicing:

“Pandora’s Box”

15 minute AMRAP of:
60 Double-unders
12 Box jump overs , 24”/20”
12 Handstand push ups

Motivation Monday


Some Murph Monday Motivation!

Go Get It!!!!!!

WOD: 06/10/19


For time:
1000m Run
21 Power Cleans
21 Front Squats
800m Run
15 Power Cleans
15 Front Squats
600m Run
9 Power Cleans
9 Front Squats


Sunday Funday

WOD: 06/09/19

“McGhee” Plus

30 min AMRAP with a partner:
5 deadlifts, 275/185-lbs.
13 handstand push-ups
9 box step-ups, 50/35-lb. DBs to 24”/20”

*Share reps as needed throughout.

Saturday Teams of Two

WOD: 06/08/19

“Dos Amigos”

For time:
Teams of 2
Buy in:
2000m relay sprint

20 rounds: You go, I go
10 Single-arm DB Thrusters, 50/35-lbs.
30 double unders

*Time Cap 40 minutes.

Understanding CrossFit, Part 3

WOD: 06/07/19

Strict press
4-4-4 reps

Push press
3-3-3-3 reps

Push Jerk
2-2-2-2-2 reps


Floater Sprint:
250m row
250m ski
500m assault bike


by Greg Glassman


Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.


The modest start of publicly posting our daily workouts on the Internet beginning six years ago has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads. CrossFit is an open-source engine where inputs from any quarter can be publicly given to demonstrate fitness and fitness programming, and where coaches, trainers, and athletes can collectively advance the art and science of optimizing human performance.

Taken from http://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf

Rolling Stones

WOD: 06/06/19

“Rolling Stones”
5 minute AMRAP of:
200m Row
20 Ab-mat sit ups

Rest 5 minutes

6 minute AMRAP of:
200m row
15 Dumbbell Deadlifts, 50/35-lbs.

Rest 6 minutes

7 minute AMRAP of:
200m Row
10 DB Hang Clean and Jerk, 50/35-lbs.

Pay attention to how you ROW!

Check out this video and then listen to your coaches feedback!

Understanding CrossFit, Part 2

WOD: 06/05/19

Front Squat

4-4-3-3-3-2-2 reps

3 rounds for time:
21 Wall-balls, 20/14-lbs.
18 Pull-ups
15 KB swings, 53/35-lbs.
12 Decline Push-ups, feet on 20” box


by Greg Glassman


The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness”. The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.


In implementation, CrossFit is, quite simply, a sport— the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has important value well beyond motivation.

Taken from http://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf

The Devil's Press

WOD: 06/04/19

“Angels and Demons”

20 min AMRAP of:
2 rope climbs
12 devil’s presses, 50/35-lb. DBs
400m run

Make sure to bring shin protection for ROPE CLIMBS today!

Devil’s Presses, aptly named and always a delight!

Understanding CrossFit, Part 1

WOD: 06/03/19


On the 4:00 for 4 rounds:

16 Toes to Bar

8 Power Cleans, 185/135-lbs.

12 Burpees over the Bar

Understanding CrossFit

by Greg Glassman

The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit, and instrumental in our program’s successes in diverse applications.


From the beginning, the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable. Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. The second issue (“What is Fitness?”) of the CrossFit Journal details this perspective.


The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.

Taken from http://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf

SunDay FunDay

WOD: 06/02/19


35 min AMRAP:

Partner 1: 400m Sandbag run

Partner 2: max reps of wall balls and KB swings

*split up wall ball and KB swing reps however you’d like

The Kraken

WOD: 06/01/19

“The Kraken”

Teams of 2-3

15 minute AMRAP of:
100 cal row
100 toes to bar

Directly into,

15 minute AMRAP of:
100 DB snatches
100 burpees over the DB

Directly into,

5 minute AMRAP of:
Max distance Run as a group

Snatch Balance

WOD: 05/31/19

For Technique:
5x3 Snatch Balance

For Weight:
5x5 Overhead Squat

For Time:
250m row
15 power snatches (115/75)
250m row
12 power snatches (115/75)
250m row
9 power snatches (115/75)
250m row

The first movement in today’s strength component, the Snatch Balance, is for Technique, not for Weight!

We want you to work on your ability to get under a bar in an overhead squat position dynamically. This will help all of us to improve our Snatches!

Check out this video and focus on your movement when you get after these in class today!