Monthly Archives

June 2017

WOD for Friday, 6/30/17

By | Stability, Strength Programming, WOD | No Comments


Psoas March Hip Bridge:
4×20 (legs should be alternating each rep)

MetCon: (AMRAP 22 mins)

30 Toes to Bar
12 Deadlift 135/95#
400m Run

The Psoas March Hip Bridge is a great exercise to get lumbo-pelvic-hip musculature to get on the same page. It can be a great corrective exercise to activate inactive muscles such as the glutes and psoas, align the pelvis, and reduce low back pain.

WOD for Thursday, 6/29/17

By | Skill, Strength Programming, WOD | No Comments

Skill: (8 mins)

Hang Power Snatch

Strength: (15 mins)

3RM Hang Snatch

MetCon: (Cap 15 mins)

For time:
Hang Snatch 95/65#
Bar Hop Burpees (parallel)

A couple weeks ago we took time to practice our Hang Snatch and performed 5×3 for strength. Today we will practice again and try and develop a 3 repetition maximum. We will transfer that practice and use the Hang Snatch in a 21/15/9 MetCon with the Bar Hop Burpee.

WOD for Tuesday, 6/27/17

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Strength: (15 mins)

4 Rounds:
20 Walking Weighted Lunges
10 Ring Rows

MetCon: “Alactica”

3 Rounds:
20 sec ME Cal Row
1min Rest
20 sec ME DB Thruster 35/20#
1min Rest
20 sec ME KB Swing (1.5/1pd)
1min Rest

Our initial form of energy supply, ATP and creatine phosphate, is depleted rapidly. This is called the Alactic energy system. It is used for short and explosive actions generally lasting under 15 seconds. To develop alactic capacity we must repeat bouts of all out effort in very short intervals with adequate rest between those working intervals. We will give it a try today with, “Alactica”.

WOD for Monday, 6/26/17

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OH Strict Press:
Week 7: 4×8 L-sit DB Shoulder Press AHAP


Kettlebell Clean

MetCon: (Cap 16 mins)

8 Rounds for time:
10 KB Clean Right Arm (1.5/1pd)
10 KB Clean Left Arm
20 Russian Twists 20/14#
-but every minute on the minute (10 Push-ups)

When you watch someone who is highly skilled at training with Kettlebells it looks like art. When there is true mastery of manipulating the bell even heavier weights seem to move with less effort. It’s a sport of efficiency. Unfortunately in the CrossFit world, even at its higher levels, skill is overpowered by strength. CrossFit is a sport reliant on conserving energy and taking the time to practice quality movement with the Kettlebells pays off.

WOD for Friday, 6/23/17

By | Strength Programming, WOD | No Comments

Strength: (15 mins)

 5×10 (each) Barbell Stepback Lunges (off a rack)

MetCon: (Cap 15 mins)

For time:
Hang Clean (95/65)
Chest to Bar Pull-ups


Tabata Hollow Hold

We are very familiar with the traditional Crossfit 21/15/9 repetition scheme. Unfortunately for you, today you will have to go back UP the repetitions.

WOD for Thursday, 6/22/17

By | Skill, Strength Programming, WOD | No Comments


4 Rounds:
10 Strict Ring Dips
20 Alternating Cossack Squat
Assisted Cossack Squat:

MetCon: (AMRAP 20)

20 DB Snatch 50/35#
15 Burpee Box Jumps (not box overs)
100m Sprint

In opposition to Tuesday’s single long distant run today’s MetCon includes repeated short sprints. While the movement of running can be similar between various distances (excluding speed of the gait pattern) the energy systems involved are completely different due to the length of time in which the body has to support the work.

WOD for Wednesday, 6/21/17

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OH Strict Press
Week 6: 5@75%, 3@85%, 1+@95%

MetCon: (AMRAP 15)

20 Wall Balls 20/14#
50’ Bear Crawl
50’ Walking lunge

Our conditioning for the day is a locomotive workout. When we use the term “locomotive exercise/ movement” we are describing them as moving the entire body in a given direction compared to non locomotive movements such as burpees or squats. We enjoy programming locomotive exercises because we do it every day in our physical world anyway; pushing a stroller, carrying groceries, climbing stairs, etc.

Partner Challenge – WODs 1 & 2 Announced!

By | Announcements, Community, Competition | No Comments

Hi folks,

Tonight we’re announcing two of the five challenges.  Stay tuned, as we will announce a new challenge every day over the course of the next three days. We’ll kick off the first challenge by throwing it back to last year’s finals cash-in. Doesn’t look like much? Don’t let her fool ya … she’s been around the block and she’s a real heart breaker.

Our second challenge is a two part beast. A balancing act of strength and stamina.

Standards and details for each challenge are below. While you are not being judged for standards, a coach must be present for each attempt. We trust that all will play fair, abide by the honor system, and score as accurately as possible.

Have a go at it and best of luck to ya’ll!


AMRAP 5 min

500m row

ME Burpee to plate

Partner A will perform a 500m row while partner B performs ME burpee-to-plate, then switch. If partner B finishes 500m before time expires, both partners can perform ME b2p simultaneously. 

-Score is total b2p

-b2p must be front facing

-Rowers must be reset after row 1 ends


2a.1RM Backsquat total (10min cap) then…

2b. 2 min ME burpee floor to bar touches

Athletes have 10 min to establish a 1RM back squat total. Immediately after, both partners will simultaneously perform ME burpee F2B touches.

-Squat MUST break parallel

-Two separate scores 2a. Total #’s 2b. Total reps

-Burpees – chest must touch floor

-Bar touch is 6” above finger tips.

-If you’re of Yao Ming stature, have a chat with a coach for troubleshooting.

WOD for Tuesday, 6/20/17

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MetCon: (AMRAP 10)

1200m Run
ME Deadlifts 405/285#

Today’s WOD is inspired by the Trail Run / Deadlift combo of events from the CrossFit Games. It is a pairing the tests an athletes aerobic conditioning followed immediately by a heavy powerlifting movement. You are challenged to run fast enough to have time to collect reps while also conserving energy enough to lift the heavy weight.