Tuesday, May 31, 2016


Deadlift 5 rm
Work up, go heavier than you did on the 18th

2 x AMRAP 6 minutes
1 power clean 
1 pull-up
2 power cleans
2 pull-ups 

Rest 2 minutes

Start back at 1 for the second AMRAP

Monday, May 30, 2016


Big air!  

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

5 rounds or 12 minutes
1 rope climb
Bear crawl there and back 
10 burpees 
16 kettlebell swings (Rx+ snatch 8 each)

Thursday, May 26, 2016


Memorial Day Schedule - one class at 9 am. Normal schedule on Saturday.
We'll be doing the hero WOD  Loredo: Six rounds of 24 each Squats, Push-ups, and Walking lunge steps plus run/row 400 meters.

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)

3 rounds for time 
15 each side mountain climbers
15 supine ring rows
15 v-ups 
30 back extensions

Wednesday, May 25, 2016


Nice work on the full squat snatch today!  It is probably the hardest movement in CrossFit to get proficient at.  To do it you must work not just on the sequence of movements, but also on your squat mobility, your shoulder strength and flexibility, and your speed.  It's like doing gymnastics with a loaded barbell.

Front squat
Today's 5rm: do at least 5 sets working up to today's heaviest set.

Tabata row - 
8 intervals of 20 seconds work:10 seconds light rowing.

Cash out: ten minutes mobility work

Monday, May 23, 2016


Aaron doing some Russian twists while he waits for the baby!

Press 4 x 5 reps 
Add 1 to 10 pounds from last week

3-4 sets of strict pull-ups (ring rows or banded if you need to) between sets -- weighted if you can do ten or more!

3 squat cleans (135/85)
6 box jumps
6 hand release push-ups 

Sunday, May 22, 2016


Might be time to thin these out.  I hope you too are enjoying the fabulous weather.

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

4 rounds
40 DU (80 singles or 20 attempts if you are still learning these)
20 Russian twists
10 Overhead barbell lunges (95/65)

Thursday, May 19, 2016


Yeah Burpees!

 Skill work 

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)
3 sets dumbbell rows in between 
Optional curls!

There and back farmers carry AHAP
10 box jumps
10 wall balls

Extra credit: 50 GHD sit-ups or 100 Abmat sit-ups 

Wednesday, May 18, 2016


Heavy deadlifts!

Take this one the way you need it - deliberately pacing yourself or as fast and as furious as possible.  If you've been away from your workouts recently then really focus on your technique today.  When you can have consistently decent form then add intensity (and up the heart rate), when you can tolerate some intensity on a consistent basis then add weight!

Five rounds, max reps each station
Handstand push-ups 
Forward or backward rolls (sub if needed)
Front squats 135/85 +
Row for calories

Cash out: ten minutes to work on skills or goats -- athletes choice

Tuesday, May 17, 2016



Deadlift 5rm
In 5-6 sets build up to something challenging 

6 push jerks
12 ball slams
18 step ups

Monday, May 16, 2016


Kim and Becky rock the hollow rocks

Press 5 x 5
3-4 sets of max reps strict pull-ups (ring rows or banded if you need to) between sets

5 rounds 
5 thrusters (use 80%+ of press)
7 toes to bar
15/10 hand release push-ups 
200 meter row

Sunday, May 15, 2016


Back squat 
Work up to 3 sets of 5
Add 1 to 10 pounds from last week -- Keep adding weight in a methodical fashion every week until awesome!

We will do a 5 rm deadlift on Wednesday

Hollow rocks 

Newer athletes may start with 8 and 16 and/or ring row.  If you did Death By Pull-ups you'll have a better idea how this will go.

Thursday, May 12, 2016


Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)

AMRAP 12 minutes
7 Pendlay row
7 push-ups
14 mountain climbers
14 Russian twists

Tuesday, May 10, 2016


Lock your low back and get under that bar as soon as it crosses the top of your forehead!

Snatch skill work

Row 1000 meters
24 snatches (power, split, squat)
20 clean and jerks (any variety)
15 ring dips

Go heavy!


Kim moving some weights around at 6 am!

Skill and strength work with the full squat clean!  
15 sets, every 60 seconds, working up:
Hang clean

16 Hip extensions - RDL 95/65
8 Toes to bar or GHD sit-ups 
8 each side Kettlebell Snatch*

Sub KB swings if needed 

Monday, May 9, 2016


Overhead lunges!

Press one rep max

Death by Pull-ups 
1 rep the first minute
2 reps the second minute
3 reps the third minute Etc
Continue as long as you can keep up!

Stay Rxd as long as possible then scale to stay in the game for ten minutes.  

Sunday, May 8, 2016


Mark with the Sumo Deadlift

Back squat 
Work up to 3 sets of 5 at the same heavy weight - 60% of 1 rep max this week and each week adding more weight.  This week will be easy so it's a good time to get back to back squatting if you haven't been training regularly on Monday.

We will do a 1 rm on the press tomorrow.

One minute each station for max reps
4 rounds
Sumo deadlift high pull 75/55
Lunges with 75/55 overhead

Friday, May 6, 2016


Open Gym  10 - 12 am today instead of Sunday. (Just this week)

A new On Ramp beginners class is starting on Tuesday.  If you've been waiting to get started now is the time - a whole month to work on skills with a coach and get used to working out CrossFit-style.  If you've already taken it you may retake it at half price.

Nice work today busting out all those pull-ups and push-ups etc.  Many athletes have recently gotten their Rxd pull-ups due to diligent practice and strength work.  Great job!

Thursday, May 5, 2016


Working on backbends - skill developed here will help with the GHD sit-ups.

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)

Here is a classic CrossFit workout.  Go all out here as all your reps will count.

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wednesday, May 4, 2016


Moving fast with some Rxd Inverted Burpees

Sumo deadlift highpull 5 rm
Sumo deadlift 5 rm

5 rounds
2 cartwheels 
10 sumo deadlift high pulls (75/55)
10 each side lateral jumps over the bar 

Tuesday, May 3, 2016


And this is possibly a double body weight squat at 320 pounds for Chris! Nice work. 

10 sets, perform the following every 90 seconds, working up:
Hang power clean
Hang clean

5 rounds
200 meter row
10 inverted burpees AKA roll to handstand*
10 pull-ups
2 heavy cleans

* scaling and progressions allowed of course!

Monday, May 2, 2016


Chris got his body weight back squat!  Great job!

Press 3×5 reps
(+1 to 5 pounds to last time)
One set of max reps strict pull-ups in between each set of press.

AMRAP 15 minutes
8 toes to bar
8 ring rows
8 push-ups
16 Russian twists 

Sunday, May 1, 2016


Happy Monday!  Have some cuddly kitties.

Three rounds for warmup 
10 goblet squats
10 banded or GHD hip extensions
5-10 burpees

One rep max back squat!
Work up to heavy singles, do at least three attempts.

Extra credit: 
3 rounds
15 GHD or Abmat sit-ups 
15 slamballs OTS