Tuesday, March 31, 2015


Max Height Box Jump

Also TGU 1 rm 
and you may play with the 1 rm Windmill

4 Rounds: 30 seconds work/ 30 seconds rest
Max Reps SA DB Snatch R Arm
Max reps SA DB Renegade Row R Arm
Max Reps SA DB Snatch L Arm
Max Reps SA DB Renegade Row L Arm

*Renegade row : Keep your hips as level as possible

Monday, March 30, 2015


Bench 1 rm

30 reps "clean and jerk"
Actually this is defined as a ground to shoulder to overhead anyhow

Sunday, March 29, 2015


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 breaths and immediately move to the next

Front squat 3x3 plus warmup (to 70%)



warm-up Tabata
Side plank
Other side plank
Air squats

 - somewhat light, 70-75% (depending on absolute weight of 1rm)
3x3 after warm ups

Press 3x5

Wall balls
Supine ring rows

Thursday, March 26, 2015


Simple WOD this Friday:

27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb. Women use 65 lb.

Bench 3x5 with remaining time.

Wednesday, March 25, 2015


Nice work today!
There were indeed many, many PRs despite the challenging work of the last two days!

Practice your goat - work on a skill of your choice
or make up a recent barbell lift

Three rounds, one minute at each station, no score
front lever and back lever
skin the cat
tire strike
squat roll with jump
Russian twist

Tuesday, March 24, 2015


a thorough warm-up!

Thrusters 95/65
compare to Dec 19, 2014


Deadlift (#225/#135)
Handstand push-up

we did both of these together on September 15, 2014

Monday, March 23, 2015


15 minutes to build to heavy 1rm Press

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions

Sunday, March 22, 2015


This will give you an comparison for later and let you plan your training for the coming quarter.

For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Thursday, March 19, 2015


Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
These are any kind of clean - squat, power, muscle, or split.
Scaling will be offered!

2015 Reebok CrossFit Games Open.  For complete workout standards, video and scorecard click here.
Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Bench 5 reps x 3 sets

There may be time to work on your goals and skills.

Wednesday, March 18, 2015


Snatch otm 12
1 snatch dl, 1 hang power snatch, 1 hang squat snatch at 70%

OHS 5 sets x 3 reps

Tuesday, March 17, 2015


2000m row


Otm 10
2 back squat 82-85%
3 burpees

Monday, March 16, 2015


Did you get out in the sun yesterday?

Benchmark tomorrow

3 sets of 5 at work weight
(Add from 1 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)
Pull-ups weighted or strict 3 sets x 5ish.

Jerk - push or split - 1 rm
Your reps should look like this: 5-5-3-3-3-1-1-1-1-1 reps

Sunday, March 15, 2015


3 to 5 rounds for time of:
35 kettlebell swings, 1.5/1 pood30 push-ups25 pull-ups500/400 meter row

This is a hero WOD straight from CrossFit.com with some modifications... Scaling will be encouraged and cut-off times will be in place.

If time, practice light split jerk

Here is an article about the importance of scaling. :)

Thursday, March 12, 2015



Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet.

A scaled version of this workout will be offered - most athletes will sub banded bar muscle-ups, or dips and chest-to-bar pull-ups, etc. The official scaled workout may be performed:

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

With time remaining in class
Bench 3 sets of 5

Skill work

Wednesday, March 11, 2015


Colin gets serious.

Warm-up circuit

skill work

5 rounds for time
135/95 back squat, 20 reps
there and back AHAP farmer's carry*

this should feel very heavy

Tuesday, March 10, 2015


Nice PR here, Anthony

4 Rounds NFT
:40 sec handstand hold facing wall
8 v-ups
12 mountain climbers (6 each side)
Rest :30 sec between rounds

Snatch  3x3 for skill
Then heavier
Snatch from high hang - pull under bar
Snatch high pull

AMRAP 7 minutes
30 double unders or 15 attempts
8 pushups hand release
15 abmat situps

Monday, March 9, 2015



Press 3x5
Strict Pull-ups 3x5+

This benchmark WOD from Crossfit.com may be scaled and will be time-limited.

3 rounds for time of:
Row 800 meters275-lb. deadlifts, 7 reps10 burpee pull-ups53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Sunday, March 8, 2015


I've got to share this massive PR with y'all - Matt committed to a 100 pound overhead squat in January and had to work shoulder and hip mobility in a big way to meet this goal!

You've been waiting for this:

1 rm back squat

short metcon

Thursday, March 5, 2015


At the top, the chest must clearly come into contact with the bar below the collarbone.

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.  Read more here.

Bench 3x5 with remaining time.

Wednesday, March 4, 2015


From the Facebook page of http://www.dosomething.org

Back Squat 20 reps
last one in this sequence!

For time
slamballs - over the shoulder

rest, then NFT

100 tire strikes (total)
5   bear crawls

Tuesday, March 3, 2015


The children stayed awake surprisingly well - they seemed to enjoy the course in orbital dynamics.  Buzz Aldrin is all about the future.  Guys, Mars is IT.

4 Rounds of skill work, not for time:
8 Ring Dips
2 Reverse Wall Walk-ups
30-40 Double Unders
10 Good mornings, band or bar

Viking Nancy
5 Rounds for time
15 OHS (95/65)
500/400 M Row

compare to August 14 2014

1 rm OHS

We will do this again later as well.  See if the "thorough warm-up" you get today helps or hinders.

Monday, March 2, 2015


Ah, so nice to pull for 40 only seconds.

Warm up your bench!


Five rounds for max reps of:
Body weight bench press

Women 3/4 BW.  Chalk up before you bench and go right to the pull-ups after benching.  You may rest five minutes in between sets but no more.  Demo videos: Dave Lipson Austin Malleolo Kristan Clever 

Sunday, March 1, 2015


Squat 3x5

Amrap 12 minutes
250m row
20 Russian Twists (10 each side)
12 kettlebell swings