WOD for Tuesday, 5/16/17

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Strength: (15 mins)

OH Strict Press:
Week 1: 5×1 AHAP (all weights will be based off of heaviest single)

MetCon: (Cap 18)

For time:
600m MB Run (20/14#)
40 MB Slams
40 Russian Twists
400m MB Run
30 MB Slams
30 Russian Twists
200m MB Run
20 MB Slams
20 Russian Twists

It’s time to take your medicine. Part of a comprehensive functional training program is not just to move the body through various planes but move odd objects. It is more often than not that you move objects that don’t have handles such as barbells, dumbbells, and kettlebells in your daily life.

WOD for Friday, 5/12/17

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Skill: (5 mins)

Turkish Get-up


6mins to establish 1RM TGU on each arm

MetCon: (Cap 20)

For time:
70 Wall Balls 20/14#
70 Burpees
70 Stepdown Box Jumps 24/20#

This MetCon might look simple. Conditioning doesn’t have to be complicated to work and often it is the combination of movements that make it difficult. Wall Balls, Burpees and Box Jumps are all global and metabolically stressful movements. Combined they create a great test of conditioning.

WOD for Tuesday, 5/9/17

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Tabata Hollow Hold

Skill: Kipping (12-15 mins)

MetCon: “Nicole” (AMRAP 20)

400m Run
ME Pull-ups

Our Nasty Girl of the week is “Nicole”. Nicole takes more strategy than most workouts. Once you are unable to hold on to the bar and perform more pull-ups you must complete another 400m run to get back to the bar. Does resting longer and performing more sets work better than more sets done quicker?

WOD for Friday, 5/5/17

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Strength: (20mins)

Week 6
3×3 @90% of Week 1

Skill: (8mins)

Some variation of the Clean / Squat/ warm-up

MetCon: AMRAP 10

1 Hang Clean (185/125#)
1 Front Squat
2 Hang Clean
2 Front Squat
3 Hang Clean
3 Front Squat
….. continued

Class begins with Week 6 of our Deadlift Strength Program. After that our MetCon will test our strength-endurance. As the workout advances so do your rep schemes. You are trying to climb the ascending ladder as high as you can with heavy Hang Cleans and Front Squats. Efficiency and strategy will be crucial.

WOD for Tuesday, 5/2/17

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Skill: (8 mins)

KB Clean from Hang

MetCon: (Cap 16)

10 KB Clean (2/1.5#) (from hang) (right arm)
5 KB Push Press (right arm)
20 Step-ups 24/20″ *alternating (bodyweight)
10 KB Clean (2/1.5#) (from hang) (left arm)
5 KB Push Press (left arm)
20 Step-ups 24/20” *alternating

It is no surprise that kettlebells are a popular tool for athletes to train with but there is more behind it than most would figure. They are not simply a weight with a handle. What makes them challenging and effective is that as a kettlebell moves its center of gravity is always moving in regards to its axis which is also it’s handle and your hand. Because of that your body has to constantly adjust to remain applying force to the object to direct it in which ever direction you want it to move in. Compare that to a dumbbell where the weight is nearly always balanced. Training with a KB enhances reactivity, stability, and proprioception. Today will we learn the skill of the KB Clean.

WOD for Thursday, 3/23/17

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Today’s class begins with “Hot Bugs”. This is a lot like a stationary Beast Crawl. Hot Bugs are an important exercise to develop major players of the torso. The two muscle groups I’m talking about are the Transverse Abdominals (stabilizes the midline) and the Serratus Anterior (controls movement and stabilizes the shoulder blades and T-Spine).


Hot Bug
10 rounds: 20sec on/ 10 sec off


Kipping Toes to Bar

MetCon: (Cap 20)

Odd: 20 Step-ups 24/20#
Even: (+2) Toes to Bar

WOD for Friday, 3/17/17

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Most of the year we try to practice traditional Olympic Weightlifting technique. Occasionally it’s important to incorporate and practice “Touch and Go” barbell cycling which is more advantageous to CrossFit workouts. Today we will work on a 3RM TnG Power Clean.


Touch and Go Power Clean


3RM TnG Power Clean


10 Power Cleans 135/95#
20 Burpees

WOD for Wednesday, 3/15/17

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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.

– Focus on using your hip flexors to pull your knee to you chest as far as you can and fight to maintain that legs position throughout the movement.

– Focus driving your hip extension on the opposite legs from the butt cheek.

– By keeping the knee driven towards the chest the pelvis will remain neutral and will force hip extension rather than lumbar extension on the opposite side.

– Performing this exercise can also be a great assessment of glute and psoas activity or lack there of. Major performance differences from side-to-side should be corrected ASAP.

Psoas March Hip Bridge:

3×20 (legs should be alternating each rep)

MetCon: (Cap 20)

For time:
50 Cal Row
50 Deadlift 225/135#
50 Toes to Bar

WOD for Tuesday, 3/14/17

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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.


4 Rounds:
20 Alternating DB Floor Press
10 (each) Front Rack Stepback Lunges AHAP

*KB is held on the side the stepping leg


KB Clean
Part 1

Part 2


10 (each) KB Clean (from the hang) *not alternating (1.5/1pd)
25 Wall Balls 20/14#