Tuesday, January 31, 2017


Burgener warmup for clean

Power clean x 2
Work up

6 rounds
8 shoulder to overhead anyhow 135/85+
10 knees to elbows
14 wall balls


Keep working on those strict pull-ups and holds!

EMOM 10 -- Work up to a heavish single snatch balance
First 3, 3 reps
Next 4, 2 reps
Last 3, 1 rep

Again, work on your overhead squat if needed.  Get comfortable with the slow movement before adding explosive speed.

Work up to a heavy 5 rm on your deadlift

Extra Credit: 50/80/100 calories on rower or assault bike.  See how fast you can do this!

Monday, January 30, 2017


Every two minutes for 6 sets,
8 front squats or back squats

4 rounds for time until cut-off
500/400 meter row
20/15 burpees
20/15 dumbbell snatches

Scale reps as shown

Thursday, January 26, 2017


Skill work

5 rounds NFT
12 Barbell bench press - work up
8 each side dumbbell bent over row
30 seconds plank

500/400 meter row
30 overhead lunges 75/45
15/10 pull-ups

Wednesday, January 25, 2017


Skill Work

EMOM 10 -- Work up to a heavish single Push Jerk
First 3, 3 reps
Next 4, 2 reps
Last 3, 1 rep

6 push jerks
9 box jumps
15 v-ups

Tuesday, January 24, 2017


Come in and get some rowing on

This is one workout, your score will be one time

Sumo Deadlift Highpull 95/65
Rest 3 minutes

3 rounds
15 Thrusters 95/65
15 Bar over burpees
Rest 3 minutes

50 Pull-ups
100 Hollow rocks
Partition as needed

Monday, January 23, 2017


Look at all these great butter, almond, and coconut creamers, and then the Coffee Blocks are instant buttered coffee!

2-4 strict pull-ups plus 10 second hold
5 each side Turkish get-up
20 Lateral banded steps each direction

2-3 snatch balances (or OHS if you are still getting the hang of things)
Work up, last couple sets may be singles if heavy

Deadlift 225/185 pounds
Handstand push-ups

Scale weight and sub for HSPU if needed, also you may do 15-12-9.
Great article on scaling this and other benchmark workouts at Breaking Muscle.  Use 70% or less of your deadlift 1 rm; if you can't do 20 unbroken handstand pushups do ring push-ups.

Sunday, January 22, 2017


Complete ten intervals: one minute of half to 3/4s pressure rowing, one minute light rowing or stretching (five each)

Every two minutes for 6 rounds
6 front squats or back squats, build up

12/9 calories AB or rower
9/6 pull-ups
12 dumbbell thrusters
12 hollow rocks

Thursday, January 19, 2017


5 rounds NFT
10 Barbell bench press - work up
8 each side dumbbell bent over row
30 seconds each side, side plank

15 Russian swings
10 box jump overs
There and back bear crawl
There and back AHAP farmers carry L hand only
There and back AHAP farmers carry R hand only

Wednesday, January 18, 2017


Power clean plus overhead 

5 rounds
10/7 hand release push-ups
10 ring rows
25 sit-ups
200 meter row

Tuesday, January 17, 2017


5 rounds not for time
10 each barbell lunge
6 each side Renegade rows
30 second handstand hold

6 rounds
15 each side mountain climbers
12 Russian swings AHAP
9 Goblet squats
6 box jumps

Monday, January 16, 2017


Some non-alcoholic drinks to help with a dry Whole 30 January.

Deadlift sets of 6, work up

5 rounds for time
500/400 meter row
15 overhead squats 95/65

Thursday, January 12, 2017


Skill work and muscle up transition

5 ninja rolls
5-7 knees to elbows
10-15 V-ups
There and back farmer's carry AHAP x2
30 seconds rest

Wednesday, January 11, 2017


skills and mobility

one minute to do each exercise, 3 rounds
2-3 wall walks plus push-up
15-20 banded pull-aparts
10-15 barbell good mornings
4 shuttle runs

5 burpees
5 dumbbell snatch each
20 double unders
200 meter row

Tuesday, January 10, 2017


3 rounds not for time
4 each side Turkish get-ups
30 seconds L hang
20 landmines

2-4 handstand push-ups
2-4 strict pull-ups

Cash-out with 4 minutes on the assault bike or rower

Monday, January 9, 2017


CrossFit Open is coming up!

Deadlift at 1 1/2 bodyweight
Bench press at 1 bodyweight
Squat clean at 3/4 body weight

Set up three bars and storm though for time.  Keep the weights proportional if you scale (for example start with a 100 pound "bodyweight") -- and keep in mind that 55 squat cleans can really hammer you.

Sunday, January 8, 2017


Looks like Gary Taubes, author of Why We Get Fat, has a new book.  Read about why we should eat sugar as often as we smoke cigarettes in this interview with Vox.  His 2011 sugar article can be found here.

Linda or Three bars of Death tomorrow, so today it will be fairly light.

Skill time - handstand push-ups

6 rounds
30 back extensions/supermans
8 front squats at 50% 1 rm or less
5 burpee broad jumps (6 feet men, 4 feet women)
Hold side plank each side 30 seconds

Extra credit: 4 minutes for max calories on assault bike or rower

Thursday, January 5, 2017


Nice, Ana!

5 rounds for max reps - no time limit
Body weight bench press (scale if needed)

Here is a demo with a suggestion on how to tape your hands: https://m.youtube.com/watch?v=eaHhSdY9sno

Wednesday, January 4, 2017


Nice job, Carly!

6 am and 9:30 am cancelled due to heavy snow.

Every 3 minutes for six rounds
6-8 Back squat
5 Burpee broad jumps

Jumping air squat
Hollow rock
Plank hold 30 seconds
There and back run x2 each round

Tuesday, January 3, 2017


Warmups and skills

One minute to complete each task x 5
1.  One round Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2.  200 m/175 m row
3.  5 power snatch + 5 bar over burpees
4.  15 v-ups

Modify as needed

Monday, January 2, 2017


Snatch balance 1 rm (demo https://m.youtube.com/watch?v=6Kcend-O21w)

Power clean 1 rm

Start with sets of three as you get warmed up and comfortable with these movements, then start challenging yourself.

If you missed last week's one rep max deadlift and overhead squat, do those.

Sunday, January 1, 2017


Happy New Year!

Time to think about cleaning up your fuel for the new year and getting on a healthy track.  Remember, your physical training is very important and has great benefits from blood sugar regulation to bone density (as well as feeling great!) but what you eat makes an even bigger difference.

Time for a one rep max of your front squat!  As usual if you have not put in the training to prepare properly for maxing out you will be encouraged to do sets of 5.  If you are prepared, then get ready to kill it!

There will be a short metabolic conditioning WOD.