Skill: Rope Climbs *spend 10 mins on progressions WOD: “Pump it Out” 5 rounds NOT for Time (25 mins to complete) 10 seated double DB Arnold presses (sit on a box) 10 TTB 10 Slamballs (50/40/30lb) 2 rope climbs or 1 min of practice *start on any station. rest 1-2 minutes between roundsRead More

Strength: Deadlift 10 MIN EMOM Do 3 Deadlifts all at 70% of 1rm WOD: 13 MIN AMRAP 75 Double Unders (100 singles is scalled) 10 Deadlifts (225/155/105) 20 WallBalls (20/14/10)Read More

WOD: 7 Rounds: 3 Power Cleans (115/85/75) 3 Push Press (115/85/75) 3 Box Jumps (30″/24″) 20/15/12 Calorie Assault Bike 5 Rounds: 3 Power Cleans (115/85/75) 3 Push Press (115/85/75) 3 Box Jumps (30″/24″) 20/15/12 Calorie Assault Bike 3 Rounds: 3 Power Cleans (115/85/75) 3 Push Press (115/85/75) 3 Box Jumps (30″/24″) goal is sub 20...Read More

WOD: On a 30:00 min clock: Part 1: For Time: 60/53/46 Calorie Row 45 Chest to Bar Pull-ups 30 Back Squats 135/95/65 (clean weight then put on back) 15 Bar-Facing Burpees Part 2: In Time Remaining in 30:00 mins Work to Establish a Heavy Single Back Squat *can come off the rack *2 scores today. 1...Read More

COACH CHOICE JUST SHOW UPRead More

For Time: 9 Strict Presses 75/55/45 9 Strict Pullups 400m Run Rest 1 min 15 Push Presses 95/65/55 15 Pullups 400m Run Rest 1 min 21 Push Jerks 135/95/65 21 CTB Pullups 400m runRead More

Strength: Bench Press (13 minutes to complete) 10.9.8.7.6.5.4.3.2.1 reps add weight to each new set ending with a heavy set of 1 rep. start very light WOD: 3 rounds NOT for time 10 Wallwalks 10 Box Jumps 30/24/16 25 ab mat situps *rest 1-2 minutes after each round. start anywhere you want *20 minutes to finishRead More

Strength: Front Squat 10 MIN EMOM 2 FS all at 75% of 1rm WOD: 4 MIN AMRAP : 15/12/9 Calorie Row 15 Toes to Bar 15 Front Squats (95/65) [Rest 4 Minutes] 4 MIN AMRAP: 12/9/6 Calorie Row 12 Toes to Bar 12 Front Squats (115/75) [Rest 4 Minutes] 4 MIN AMRAP: 9/6/3 Calorie Row...Read More

Why is there no structured program in CrossFit? Why don’t we follow any plans or have specific days for upper-body or lower-body? Why is the programming so “random”? These are a few common questions I get from newbies to veterans alike. I thought I would address them all here so there is no confusion from...Read More

For Time: 30/24/20 Calorie Assault Bike 120 Double Unders (150 singles is scaled) 30/24/20 Calorie Assault Bike *On the Minute [Starting at 0:00]: 5 Deadlifts (185/135/115)Read More