Thursday, February 27, 2014


Crossfit Open Wod 14.1 (read more here)

30 double unders
15 reps power clean AHAP (75/55 pound power snatch only for registered athletes)
score total reps

Bench 5x5

Wednesday, February 26, 2014


Burgener Warmup with bar then 1 Hang Power Snatch every minute for 10 minutes 

(coach’s discretion for weight, if any)

DL (225/135)
Pullups (substitution can be 3,2,1 Rope Climbs)
Calorie Row

Tuesday, February 25, 2014



3 rounds skill work not for time:
3 Negative or 6-8 Strict Chinups
20 Banded Good mornings,
30 second parallel or ring dip support
50-40 Double Unders or work on it for one minute

15 Minute AMRAP
wall balls
hollow rocks
OH walking lunges - count each step

Monday, February 24, 2014


OTM for 12 minutes complete 1DL+1PC+1HPC (add weight every two minutes, start at 80% of 1RM PC)

Row 1000m
Rest two minutes
complete as many reps as possible in 5 minutes:
40 HSPU & 40 T2B*
Rest two minutes
complete as many reps as possible in 5 minutes:
50 KB Swings & 50 Ball Slams*
Rest 2 minutes
Row 1000

* reps can be broken up however athlete wishes. The goal is to complete all reps given.
For example: athlete completes all 40 hspu and then completes 27 T2B or switches back and forth after completing 10 reps

Sunday, February 23, 2014


 Great to see that light come in the windows!
Still, I'm waiting until it stops snowing to remove my Christmas lights.

Back squat
10@50% 8@60% 6@70% 4@80% 2@90% 1X Max Reps @ 85%

Four Rounds of 40 seconds work/ 20 off- max reps
1) Row for Calories
2) Single Arm DB/KB Push Press (50/30)
3) Box Jumps 24/20
4) Burpees
5) 60 Second Rest

Thursday, February 20, 2014


Bench 5x5

3 Thrusters (heavy) 
3-5 Knees to elbows

AMRAP 6 minutes
Max rep push-ups
Max rep pull-ups
*once you fail on one movement take 5 deep breathes and immediately move to the next

Wednesday, February 19, 2014


Nice work with those barbells.  Funny how moving a bunch of weight overhead over and over again can be so metabolically demanding.

Skill work 3 rounds not for time:
12 V-Ups, 40-50 DU (1/2 failed attempts), 45 second hspu hold

4X10 Front Rack Lunges increasing weight each round

Amrap 12 minutes
250m row
20 Russian Twists (10 each side)
12 kettlebell swings
8 Dips (rings, parallel bars or paralletes)

This WOD may have some rest in it if you have to wait for some equipment - enjoy.

Tuesday, February 18, 2014


If Monday nights are too crowded for your taste, try Tuesdays. We had a nice, shorter WOD and a short sprint-interval barbell work - good to get things moving.

skill work

12 minute AMRAP
6 DL (75% of bodyweight)
12 Hand release pushups
6 Broad jumps (aim for 6 feet)

Monday, February 17, 2014


 Mike (Tut) with 500 pounds!  Nice.  No, we won't ask you to hold it all day.

5 sets of 45 seconds work/ 45 seconds rest
Max rep Power Clean and OH (135/95)
This time you can jerk it or push press.

5 RFT:
10 Chest to bar pull-ups
15 Wall Balls
20 Double Unders

Sunday, February 16, 2014


Back Squat
10@50% 8@60% 6@70% 4@80% 2@90% 4@85% 6@75%

Complete 25 burpees
5 rounds
12 Toes to bar
9 Handstand push-ups
6 power clean to push press
25 burpees

Thursday, February 13, 2014



Warm up: shoulder and trap mobility work

Bench 5x5

2 x AMRAP 7 minutes, rest 3 minutes
2 Thrusters (95/65)
2 Pull ups
2 Box jumps
then 4,4,4
then 6,6,6
then 8,8,8

Start back at 2 for round 2

50 evil wheels or 50 ghd sit ups

Wednesday, February 12, 2014


The 6:30 pm crowd appreciates a nice deadlift. 355.

Ring dip Supports with locked out arms 4 x :30

Barbell Step Up 4×12 (6 each leg)

In Partners: 1 works other rests
7 Rounds
Row 300m
6 Knees to elbows
6 Hang Power Snatch (weight is coach’s discretion)

Tuesday, February 11, 2014


Found this great image of Natalie Burgener at
Particularly relevant as many athletes are very sore right now.  Get in and move, eat some quality fat and protein; you will feel better.

And, by way of "Angie" in Space  How do you do push-ups in zero gravity?

Spend 10-12 minutes rolling out thoracic, traps or whatever ails you.

Take 15 minutes work up to a heavy 3rm (drop after each rep) Deadlift

Double unders
Sit ups

Monday, February 10, 2014


Ever since someone broke a window in our gym with a picnic table (no kidding) and got off scott free, I've wanted to have security cameras in the gym. They are mostly there for my safety when I'm at the gym by myself late at night or in case the gym gets broken into sometime.  However, they are useful for taking really cool photos of the gym -- so here is a nice view of one of the evening classes.  I hope you don't find this too creepy, it's not any creepier than working out in public with 11 of your closest buds and having your coach take photos of everybody to put up on a blog... um...

Push Press- Spend 10 minutes building to heavy arm

For time:
800m row
complete 5 rounds
15 Kettlebell swings
12 Burpees
9 Handstand push-ups

Sunday, February 9, 2014


Nice and warm in the gym - enjoy the balmy 55 degree air inside.  We will be steaming up the windows and opening the doors I'm sure!

EMOM 12 minutes 3 Back Squats @ 80%
Take 8 minutes to warm up- 10/50% 6/65% 4/75%

AMRAP 12 minutes
8 Wall Balls
8 Supinated ring rows/chin-ups (alternate between Rings and Chin ups, every round)
12/8 Hand release push ups (men complete 12, women complete 8)

Thursday, February 6, 2014


It's OK to come in to the gym when you are injured - we can modify any workout to accommodate your issues and get you a good workout.   Don't stay at home and cry - cry at the gym with your brothers and sisters in pain!  :)

Bench Press 8×3 (:60 rest between sets) @same weight as last week or 75% of most recent 1rm

AMRAP 1 minute, 2 minute, 3 minutes, 4 minutes, 5 minutes…1 minute Rest between sets
5 Thrusters (#95-115/ #65-85)
5 chest to bar pull ups

Wednesday, February 5, 2014


Great day to work out inside!  This is from the iOS app Dark Skies.

5-10 minutes LaCrosse balls, on wall, in chest and traps

5x :20 Dip Support on rings or dip bars :40-1:00 Rest
Also work on your handstand hold; some of you will be in a 45 degree lean against the wall and some will be on the rings.

“El Balboa Grace” - this benchmark again
12 minute AMRAP
3 power clean +OH (#135/#85)
6 push ups Hand Release
9 Box Jumps

As a cash out complete 50 Evil wheels, not for time.

Tuesday, February 4, 2014


Looks good, but remember to squeeze the bar! :) 

5-10 minutes LaCrosse ball in the hips/glutes

EMOM 10 minutes
Deadlift + Power Clean + Hang Power Clean
Add weight each round

4 rounds
500m row
30 Sit Ups
30 Supermans

If needed, work as partners.  

Monday, February 3, 2014


Great fun with two busy classes tonight!  Nice to see you all!  A bit chaotic, though, so remember to reserve class so you are not the fifteenth person in a twelve-person class.  

10 minutes to find a 3rm Push Press

For time, both:
5 rounds
12 Front Rack lunges in place (same weight as PP)
12 push press (#95/#65)

Then complete 75 American kettlebell swings

Sunday, February 2, 2014


Whew, that was a fun Saturday class!  Thanks for coming in and rocking it!

Back Squat 10@50%, 8@60%, 6@70%, 4@75%, 1X max reps @82%*
*on max rep set: set is over if you take longer than 2-3 seconds at the top

5x :30 max rep Burpees :30 rest
*goal is 8-12 reps per round…push yourself here!

Rest 3 minutes

AMRAP 10 minutes
20 Russian Twists (10 each side/ #45/#25+)
10 Chin Ups
20 Double Unders (10 failed attempts for those working on the skill)
Bear crawl