WOD for Monday, 10/23/17

By | Skill, Stability, WOD | No Comments

Stability: (8 mins)

5x ME L-Sit Hold in Support position


Bar Muscle- Up

MetCon: (Cap 15 mins)

For time:
50 Toes to Bar
40 Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups / Strict Chest to Bar

This MetCon is inspired by Sunday’s CrossFit.com Workout of the Day. It is definitely unique to our day-to-day conditioning workouts and sometimes that’s just what we need.

WOD for Friday, 10/20/17

By | Strength Programming, WOD | No Comments


Odd Minutes: 10 Ring Dips *strict* http://youtu.be/I0mxljv5ozw
Even Minutes: 10 Toes to Bar / Knees to Chest

MetCon: (Cap 15)

For Time:
50 Cal Row
75 Burpees
100 Double Unders

Today we work on some gymnastic strength development with strict dips and Toes to Bar. Ring dips are great for our upper body extensors and stabilizers, including our muscles of the shoulders, tricep, and even pectoralis major and minor. Toes to Bar train the muscles that assist us in global flexion such as the lats, abdomen, and hips.

WOD for Thursday, 10/19/17

By | Strength Programming, WOD | No Comments

Strength: (10-12 mins)

KB Stability Walk Series:
2 laps OH
2 laps Front Rack
2 laps Suitcase

MetCon: (Cap 15)

CrossFit.com WOD 171011
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks (155/105#)
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks

We will join many other CrossFitters around the world and perform a CrossFit.com Workout of the Day from last week. It’s a unique design that should be fun and challenging.

WOD for Wednesday, 10/18/17

By | Strength Programming, WOD | No Comments

Strength: (20 mins)

5RM Back Squat then 5 @ 95%, 5 @90%

MetCon: (Cap 17)

10 Single Arm KB Squat (*KB in front rack) 1.5/1pd (Right Arm)
10 Single Arm KB Squat (Left Arm)
20 American KB Swings
20 Sit-ups

After developing strength in our front squat we will train its ability to carry unbalanced loads. When we carry weight on only one side of the body in creates a unique challenge for stabilizers. Muscles like obliques and transverse abdominals must stabilize the load so primary movers like the glutes and quadricep can apply force.

WOD for Tuesday, 10/17/17

By | WOD | No Comments

Fitness Test:

800m Run for time


1min DBall Slams (you guys can decide which are Rx)
1min Box Jump (step-down) 24/20″
1min HR Push-ups
1min Rest

We will work with intervals today during conditioning. Instead of rest periods between work intervals your will have 3 consecutive work intervals followed by a rest period after only after the round.

WOD for Monday, 10/16/17

By | Skill, Strength Programming, WOD | No Comments


Handstand Holds / Shoulder Taps 5x30secs

MetCon: (Cap 2o mins)

15 Wall Balls 20/14#
10 Deadlift @ BW
5 HSPU / 2 Wall Climb

We begin class with some inverted gymnastic drills working up to handstand holds and Shoulder Taps for time. At the heart of handstands, handstand walks, and handstand push-ups is the stability required throughout the body which can be developed in the handstand hold. If you can safely hold a Handstand easily you will progress to Shoulder Taps which can help you advance to handstand walking. Our MetCon is in honor of our King of the Hill, Mike Warburton. This is a workout of his design.

WOD for Friday, 10/13/17

By | Strength Programming, WOD | No Comments

Strength: (12 mins)

4 Rounds:
12 DB Floor Press https://youtu.be/8cYqY12Aze4
10 (each) Bulgarian Split Squat

MetCon: (Cap 10 mins)

+3 Thruster 95/65#
+3 Toes to Bar

Today’s Strength Circuit includes the Bulgarian Split Squat. It is similar to the lunge, a single leg extension exercise. Single leg exercises just like the single leg RDL can be great tools of assessment and correction if there is a noticeable difference in performance from one side to another. It is best to prioritize single leg stability before progressing the exercise and adding weight.

WOD for Thursday, 10/12/17

By | Stability, WOD | No Comments


4 Rounds:
30sec Wall sit
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Side Plank
-15sec Rest
30sec Hollow Hold
-15sec Rest

MetCon: (Cap 15 mins)

For time:
Double Unders
American KB Swing 1.5/1pd

We’ve got all angles and planes covered with today’s Stability Circuit. You’ll get a chance to develop leg, oblique and abdominal strength with 30 second holds on the Wall Sit, Side Plank, and Hollow Hold.

WOD for Wednesday, 10/11/17

By | Strength Programming, WOD | No Comments

Strength: (20 mins)

4×5 Tempo Front Squat (31X1)


2mins ME Cal Row
-1min Rest
2mins ME DB Snatch 50/35#
-1min Rest
2mins ME Wall Balls 20/14#
-1min Rest

As the weather drives us inside we will use the rowers heavily to keep our conditioning. Today we use them in the interval setting. Two minutes of work should push you to anaerobic threshold before the rest period.

WOD for Tuesday, 10/10/17

By | Stability, WOD | No Comments


3x 20 No-Money

MetCon: (Cap 20 mins)

400m Run
30 OH Plate Walking Lunges 45/35#


Long -Lever  RKC Plank: 5rnds 30:30

More core stability and positioning is emphasized today with the long-lever RKC plank. It is important to train the body into a stable position by driving the pelvis in neutral or posterior tilt while managing lumbar extension and rib cage flare. We are placing them at the end of the workout to develop the strength after being pre-exhasuted.