Thursday, October 31, 2013


Mike is lost in the jungle of bands!  

Please put your bands away, y'all, they don't put themselves away, they just call to the other bands to join them.

Bench press 4×4
add a couple pounds this week

DB bent over row 3 x 12-15

10 RFT:
5 Thrusters @ 75% of BW
10 Kettlebell swings (32/24)

Wednesday, October 30, 2013


One high, one good

Overhead squat 3rm or front squat 3rm
Hey, if your overhead squat is 45 pounds or so you can do both.

10 Rounds for Time:
3 power snatches
1 rope climb or 6 pullups
9 burpees

Tuesday, October 29, 2013


Skill: rowing drills

6X200 Meter Sprints as a group, rest between

10 minutes, complete:
Odd minutes: 1 reverse wall walkup + 10 hand-release pushups
Even minutes: 10 Pistols (5R/5L) *

*Sub bottom-up assisted pistols or 10 air squats if needed.  Heels down!


Fall is here!

Enjoy the new jump ropes!  They are Rx Ropes, Buff weight and will give you some nice feedback to  help hone your technique.  We got boring black handles, but they do make them in every color imaginable and some you wished you'd never seen.  Please keep these jump ropes inside - only use the old ropes outside.

Skill work: Kipping Work
Power Clean 3rm
6 Rounds For Time:
5 Hang Power Cleans
7 Box Jumps (30/24)
9 Toes to bar
*Use 80% of 3RM PC for HPC weight

Sunday, October 27, 2013


Mark Sisson's Primal coffee.  Yum and a great way to get a quick breakfast in quickly.

Back Squat 3×5 (add several pounds to last week)

Four Rounds, One minute at each station for max reps:
1) Single Arm DB Push Press (45+/25+)
2) Chinups
3) Ball Slam
4) Calorie Row
5) Rest

Thursday, October 24, 2013


Bench Press 4X4 @ 70% 1rm
For time:
1 Power Clean & 1 Front Squat, 3PC & 3 FS, 5 PC & 5 FS,  50 Double unders (or 20 attempts)
1 PC & 1 FS, 3PC & 3 FS, 5 PC & 5 FS,  40 Double unders (15 attempts)
1 PC & 1 FS, 3PC & 3 FS, 5 PC & 5 FS,  30 Double unders (10 attempts)

Wednesday, October 23, 2013


Skill work: handstand stability.

4×10 reps (5R/5L) Front Rack Lunges - add weight each round

Push press (115/75)
Knees to elbows
Box Jumps (24/20)

Tuesday, October 22, 2013


Skill work: Burgener warmup for Snatches

OTM for 10 minutes perform:
2 Power Snatches & 1 OHS (use 95-115/ 65-85 pounds if possible) 
Advance athletes do 1 PS and 1 Snatch

10 Kettlebell swings, as heavy as possible
20 Russian Twists (45/25, 10 each side)
1 bear crawl, both ways

Monday, October 21, 2013


A fun partner WOD

DL 5RM (drop bar and reset after each rep)
4 rounds of 3 minutes AMRAP/1 minute rest:
Odd rounds: 5 ball slams & 10 Plyo Pushups
Even rounds: 6 DB/KB stepups & 10 Hollow Rocks

Sunday, October 20, 2013


A few more deadlifts: Angie with 300 pounds (!), Greg, and Clarissa.

Back Squat 3X5 at 70% of new 1RM

5 Rounds to be completed with a partner
Partner A: Rows 200m
Partner B: Completes 12 DB/KB Snatch and 6 CTB Pull Ups

*Athlete A does not start portion B until Athlete B is finished then they switch roles until both athletes complete 5 rounds of each.

Thursday, October 17, 2013


Oops, this is Sarah


Bench 1 rm
(if you have been with us less than a month complete a 5rm)

5 rounds

5 Power Cleans (135/95)
5 Front Squats
10 Pull Ups
15 V- Ups
Bear crawl

Wednesday, October 16, 2013


Have you been waiting, just waiting, to dead lift?   Here it is.  Share the bar if needed, we may run out of 45s.

Deadlift 1rm
*Be smart! Form and technique above all else. Flat Backs!
AMRAP 10 minutes
6 Supine Ring Pull Ups
6 Ball Slams
18 Double Unders (9 attempts if you are still learning)

Tuesday, October 15, 2013


5-10 minutes dedicated LaCrosse ball in the hips and glutes
800m Row
3 rounds
7 OHS (95+/65+)
7 T-2-B
400m Row
3 rounds
7 OHS (95+/65+)
7 T-2-B
800m Row

Monday, October 14, 2013


Fun with the back squat, and yes Simi did squat 150 155 pounds.

Push Press 1rm
3 Rounds for time
500 m row
21 KBS (24/16) American
12 Pull Ups

Sunday, October 13, 2013


This week we will get after some benchmarks.  Let's get in here and rock this - see if you've gotten stronger or faster or better.

Back Squat 1rm
“El Balboa Grace”
12min AMRAP
3 Ground to overhead (135/85)
6 Box Jumps
9 Push Ups

Thursday, October 10, 2013


Yes, we bench!  Then a three-part WOD - pretty long.  We'll have to start on time and move fast!

Bench Press 8×3@75% About 60 seconds rest between efforts
5 minute AMRAP
4 Thrusters (135/85)
8 Pull Ups
-Rest 2 minutes

5 minute AMRAP
10 push ups (7 HSPU*To scale up)
7 Box Jumps
-Rest 2 minutes

5 Minute AMRAP
4 Thrusters (135/85)
8 Pull Ups

Wednesday, October 9, 2013

Thursday and Box jumps from way back



No lift today.  Extra warm ups, stretching, foam rolling and mashing, and other MWOD goodness.

Tire strike
L-sit hanging from the bar
Band pull aparts
Russian twists(each side counts as a rep)

1 minute rest between exercises.  Do eight rounds of  20:10  work:rest for each exercise before moving on to the next.  If classes are big some will start at different stations.

Tuesday, October 8, 2013


Please remember to reserve class.  This adaptive web app (here) will make it easy.  I really appreciate all of you who make the effort!

Today's class was super fun.  With some smaller class numbers we were able to make up some missed lifts and work on shoulder/ groin mobility for the Overhead Squat.  Get in to the gym and get your groove on;  we will be doing another series of bench marks soon and you can see how you are doing.

EMOTM 10 minutes perform 2 Power Cleans and 1 Clean Start at 70% and add weight each round if possible
4 rounds of 3 minutes of work with 1 minute rest
3 Deadlifts (255-225, 155-135)
6 Burpees
12 Double Unders (If DUs are easy for you, complete 21 per round)
*Score Total Rounds Completed

Sunday, October 6, 2013


Kittens are two-for-one at the Humane Society.  This is why you want to get two!   

Back Squat 2rm, then 5×2 @90% of 2rm

3 rounds
10 Handstand push-ups 
200 m row
12 single arm db/kb thrusters(50/24k, 35/16k)
200 m row
15 kettlebell swings 
200 m row

If necessary, share the rower with a partner or partition your reps to allow sharing of the rowers.


Warm Up: Work on PJ Skill and Overhead Squat
Push Jerk 1rm

Box Jump

Thursday, October 3, 2013


Smile, CrossFit is fun!

Miranda does the CrossFit rap.

Bench Press 3rm
2xmax DB Bench Press (Goal 8-12)
2xmax DB Bent Over Row
8 Step Ups (each Leg) Holding plate across chest (45/25)
20 Russian Twists
20 Double Unders

Wednesday, October 2, 2013


Skill work - full snatch - drills and skills, coach led

 5 rounds
5 Overhead Squat (135/85)
200m row
10 Toes to Bar

If you cannot overhead squat, you may front squat.  If you cannot snatch, you may clean.  If you cannot clean you may power clean.

Tuesday, October 1, 2013


Nice work pumping out those deadlifts, people!

Special "late start day" class at noon today, but 9 am is cancelled.

Front Squat 3rm

7 Rounds
5 Dumbbell Push Press (Right Arm) - Heavy
5 Dumbbell Push Press (Left Arm)
10 DB Weighted Lunge (5 Each Leg)
5 Strict Chin Ups