Sunday, August 2, 2015


Working on skills

OTM 10 
2 cleans
3 target jumps
OK to go up during this 

Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  Try to do this twice a week.

AMRAP 5 minutes, rest 2, AMRAP 4
2-3 ring dips
6  pull-ups
9  lateral-step KB swings 
12 Russian twists

Thursday, July 30, 2015




Front Squat 5x5

Extra credit - Back Squat 20

Masters Event 3 from the CrossFit Games
3 rounds 
75/55 (Rx+ 95/65) g to o, 10 reps
Shuttle run, 4 there and back

This WOD can be done with any kind of clean and jerk or snatch.

50 reps slam balls

Wednesday, July 29, 2015


Tire flips with Mike from California!

For warmup
2 rounds
10 pike on rower
10 air or goblet squats
10 KB swings
5-10 handstand push-ups 

EMOM 10 minutes
Perform 2 power cleans
1-3 @70%
4-6 @75%
7-10 @80%+

2 minute row for calories
2 minute AMRAP 10 chin-ups + 10 wall balls
Rest 1 minute
2 min row for cal
2 min AMRAP
Rest 1 minute
1 minute row for cal
1 minute AMRAP

Tuesday, July 28, 2015


Some nice ring push-ups 

Deadlift/Press Superset 5x5

One minute max reps each station, 30 seconds to transition
Tire flip
Weighted lunges, DBs
Toes to bar or knees to elbows

Extra credit: 20 reps back squat
                    50 evil wheels

Monday, July 27, 2015


Notice: a. Rope not touching legs b. Long socks to protect legs.  Consider leaving your long socks and/or pants in the car or with your Olympic lifting shoes.  Some athletes also subbed pull-ups to avoid rope burn or did quarter-rope climbs to work on technique.

Clean and Jerk 1-1-1-1-1-1-1
Newer athletes work on skill and keep light
Back squat 20

Triangle couplet 
(from the CrossFit Games, event 10)
Thrusters (165/115)
Bar muscle ups (sub banded or CTB pull-ups and dips)

Sunday, July 26, 2015


Partners team up

Practice levers

Back squat 5x5
A little heavier than last time (add up to 5%)

Twelve minute amrap 
20 Box jump over (24/20)
20 Slam ball OTS
20 Ring push-ups
2 rope climbs or attempts

Wednesday, July 22, 2015


Fun with a burpee variant 


10 minutes to work on a skill toward your goals 

Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.

In between sets of clean, get in three sets of max reps 

Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  You will get two chances a week to do this most weeks.

Amrap 7 minutes
250m Row
9 box jumps (30/20)
6 burpees
3 clean pulls (using weight you finished with for the strength work