WOD: 07/25/19

16 minute AMRAP of:
200m run
12 wall balls, 20/14-lbs.
10 push-ups

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WOD: 07/24/19


28 minute EMOM:
1: Max Toes to Bar
2: Rest
3: Max Calorie Row
4: Rest

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WOD: 07/23/19


3 rounds for time of:
12 power snatch 95/65-lbs.
12 burpees over the bar

Rest as needed.

3 rounds for time of:
8 power snatch 115/75-lbs.
12 burpees over the bar 

Rest as needed.

3 rounds for time of:
4 power snatch 135/95-lbs.
12 burpees over the bar

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WOD: 07/22/19

Work up to a Heavy:
Hang Squat Clean


15 minute AMRAP of:
Power cleans, 135/95-lbs.
Handstand push ups

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SunDay FunDay

WOD: 07/21/19


For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Devil’s Press, 50/35-lb. DBs

*After each set 150m Sprint.

Syncro Saturday

WOD: 07/20/19


For time:

400m relays until 1 mile


3 rounds
30 syncro Goblet Squats, 53/35-lbs.
15 syncro Burpee Pull ups


400m relays until 1 mile

Back Squat, Front Squat, Overhead Squat

WOD: 07/19/19

“Alexander The Great”

In 10 minutes:
Establish a 5RM Back Squat

Rest 2 minutes.

In 10 minutes:
Establish a 3 RM Front Squat

Rest 2 minutes.

In 10 minutes:
Establish a 1RM Overhead Squat

The 2019 CrossFit Games

WOD: 07/18/19

“Helen of Troy”
3 rounds each for time of:
Row 500m
20 Kettlebell Snatches, 70/53-lbs.
10 Chest to Bar Pull-ups

*rest as needed between rounds.


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The 2019 Reebok CrossFit Games are held the week of July 28 through Aug. 4. The competition begins on Thursday, Aug. 1, with a field of National Champions, invited athletes from Sanctionals, and top finishers in the 2019 Open. 

The field of individuals begins with 148 men and 134 women. After the first event, the field cuts to 75 athletes and progressively narrows over the course of events to 50, 40, 30, 20, and then to the final 10 athletes.

The team competition will also narrow throughout the weekend. More information on the schedule and scoring will be released in the following weeks.



WOD: 07/17/19

33-27-21-15-9 reps for time of:
Deadlifts, 135/95-lbs.
Box Jumps, 24”/20”

Extra Work:
Romanian Deadlifts 3 x 10
Hip Extensions 3 x 10-15

Achilles' Heel

WOD: 07/16/19

“Achilles’ Heel”

20 minute AMRAP of:
60 second Handstand Hold
30 Toes to Bar
15 Turkish Get-ups, 50/35-lb. DB

All In

WOD: 07/15/19

10 minutes to establish a heavy:
Hang Power Clean and Jerk

3 rounds for time of:
200m Run
20 Hang Power Cleans, 95-lbs.
200m Run
20 Push Jerk, 95-lbs.

If you are a Fan of the CrossFit Games then you will definitely find some laughs and entertainment in this documentary following Second Fittest Man on Earth, Patrick Vellner.

SunDay FunDay

WOD: 07/14/19

“Last Dance with Mary Jane”

For time:

50 air squats 

10 burpees

40 sit-ups

10 burpees

30 lunges

10 burpees

20 kettlebell swings 

10 burpees 

10 Reverse Burpees

10 burpees

20 kB swings 

10 burpees

30 lunges

10 burpees

40 sit-ups

10 burpees

50 air squats

Poker Face

WOD: 7/12/19

Practice Muscle-ups and Handstand Push-ups for 20 minutes.

“Poker Face”

For time:
400m run
12 Ring muscle ups
21 Strict HSPU

400m run
9 Ring muscle ups
15 Strict HSPU

400m run 
6 Ring muscle ups
9 Strict HSPU

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Billie Jean


No Saturday Class (7/13)

On account of the Iron Beaver Summer Slam

Weightlifting all Day! Come hang out and watch!

WOD: 07/11/19

“Billie Jean”
For max reps:
Tabata Row
Rest 1 minute
Tabata Push Press, 95/65-lbs.
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Russian KB Swing, 70/53-lbs.
Rest 1 minute
Tabata Row

Eye of the Tiger

WOD: 07/10/19

“Eye of the Tiger”
For time:
100-80-60-40-20 reps of: Double -unders
50-40-30-20-10 reps of: Wall-balls, 20/14-lb.

Old Town Road

WOD: 07/09/19

“Old Town Road”
Complete as many rounds and reps as possible in 20 minutes of:

1 Rope Climb
21 DB Snatches, 50/35-lbs.
200m Run

2 Rope Climbs
15 DB Snatches, 50/35-lbs.
200m Run

3 Rope Climbs
9 DB Snatches, 50/35-lbs.
200m Run

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WOD: 07/08/19

30 minute EMOTM:
1: Power Clean, 5 reps
2: Max Burpees over the Bar
3: Rest

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SunDay FunDay

WOD: 07/07/19

“Max Reps, For America”

5 rounds of:

1:00 KB swings, 53/35-lbs.

1:00 Wall-balls

1:00 Push ups 

1:00 Sit-ups

1:00 Strict Pull-ups

1:00 Rest

Freedom Weekend

WOD: 07/06/19

“Freedom Weekend”
Teams of 3
30 minute AMRAP:

Partner 1:
Row for Max Calories

Partner 2:
10 DB Thrusters
into 200m farmers carry, 50/35-lbs.

Partner 3:
Max Rope Climbs

*Switch upon completion of farmer’s carry.