Thursday, August 28, 2014


Labor Day weekend schedule: Saturday class as usual, no Open Gym on Sunday, Labor Day class at 9 am.

Starting next weekend:  new classes!  After our normal Saturday class we have a new Rowing Skills class, an Intro/Beginners class, and then Open Gym.  The rowing class will have a variety of work, but will allow you to explore the erg and get some practice in.  Unlike most CrossFit classes it will be open to the public and will require less mobility and fitness than a regular class.  However, as usual the erg will absorb every bit of effort you put into it so you will get out of it what you put into it!  Next, an easier alternative to the advanced 9 am class with shorter WODs and more dumbbell and bodyweight work.  It will be open to the public too, so bring your friends for a showdown.  Open Gym will be much like Sunday: you can do a WOD or a lift that you missed during the week or do your Olympic Lifting program.  I'll be there to coach and help when asked.  Your friend the powerlifter or CrossFitter is welcome but please don't bring someone who is a danger to himself or others.  As usual, please reserve class!

EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set

DB/KB Lunges (50/30)

Wednesday, August 27, 2014


 A bit of fun on Saturday before Dumbbell Bear

Phew!  You all did a lot of work yesterday (Wednesday).  Today should be much simpler to fit into an hour, although certainly not any easier to perform.

Every 90 Seconds for 15 minutes perform:
one deadlift, one hang power clean, then one shoulder to overhead.
*add weight every other round

5 RFT:
5 Power Cleans (heaviest weight used from complex)
10 handstand push-ups
15 toes to bar

Tuesday, August 26, 2014


Love those MWODs

Bench Press 8×2 at 85%
*rest 60-90 seconds between sets

3X100 m row
2X200 m row

BB/DB Curls
Banded Tricep Extensions
Teapots (alternate sides)
Plank (coach’s call)

Monday, August 25, 2014


And here's Marla showing that pregnancy doesn't have to be spent on the couch.  Preparing for childbirth is like preparing for a CrossFit competition - one has to be ready for anything - unknown time domain and unknown challenges!

OTM for 12 Minutes:
Odd minutes- 2 Back Squats at same weight used last week
Even Minutes- 3 Box Jumps (30/24) or box jump over, or broad jumps

2 minutes work for max reps, 1 minute transition
1. Alternating DB Snatch (50/30)
2. Supine Ring Rows
3. Double Unders
4. SA DB Thrusters (50/30 same as DB S)
5. Calorie Row


Did you notice Ana has super-strength?  Either she secretly does CrossFit or she is a superhero!

3 rounds not for time
2 wall walks + :30 sec handstand hold facing the wall
1:00 isometric v-up hold
20 lateral skiers

3 rounds of 5 minutes AmRAP
7 ball slams
7 athletic burpees (fast feet1)
7 kte
rest 90 sec

Thursday, August 21, 2014


Red panda has more upper body strength than you, from Reddit user TheMauveAvenger9.  Video here.

Sumo Deadlift Highpull
skill work or 3 rm

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  3 rounds only this time.
The stations are:
  • Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
  • Hang Power Clean: 75/55 pounds (Reps)
  • Box Jump: 20" box (Reps)* 
  • Push Press: 75/55 pounds (Reps)
  • Row: calories (Cal)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

*OK to use 24" to compare scores.

Wednesday, August 20, 2014


1rm snatch

OTM 15
2 snatch​
3 box jumps

You may use a heavy snatch and a high box jump. Coach's discretion if athletes need to sub power snatch, hang snatch, or clean.