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 Thursday, 5/4/17

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Strength Circuit: (20 mins)

3 Rounds:
20 Weighted Walking Lunges (DB / KB suitcase style)
10 (each) Single Arm DB Row
ME Tempo Push-ups (31X1)

MetCon: AMRAP 12

15 Wall Balls 20/14#
ME Unbroken Pull-ups

Today’s MetCon is similar to the Nasty Girl, “Nicole”. Each time you perform Pull-ups you must complete as many as you can “unbroken” or without coming off the bar. Once off the bar, instead of running, you will have to move to the wall to perform 15 Wall Balls to continue to the next set of pull-ups.

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 Tuesday, 3/28/17

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I think many fitness enthusiasts look at training the core or “abs” as performing crunches or sit-ups. However, the majority of the core’s responsibility is to REMOVE movement, not create it. This is why the majority of our core stability training is with a variety of planks, side planks, and hollow holds, instead of constant flexion of the spine.


RUNNING @80% effort
1x 200m


Tabata: Hollow Holds


100’ Bear Crawl (4x 25’ = across and back twice) (every 25’ = 5 reps)
30 DB Snatches 50/35#
*50 reps per round

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 Wednesday, 3/22/17

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There are two usual suspects that have been absent so far in this years CrossFit Open. They would be the Thruster and the Double Under. However, there has yet to be a workout that included both together. Let’s practice today with “Thrustrating”.


3x Green Mile


3RM Front Squat

MetCon: (Cap 15)

For time:
27 Thrusters 95/65#
30 DU’s
21 Thrusters
30 DU’s
15 Thrusters
30 DU’s
9 Thrusters
30 DU’s

WOD for Friday, 3/10/17

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Today’s strength portion of class is focusing on the Clean and Jerk movements with a Barbell Complex. Complexes are great for building overall strength and technique. By extending the time you are handling the barbell you are increasing your body’s time under tension and global strength. Then, we will finish the week with a sprint chipper so we can work on our short time domain conditioning.


Hang Squat Clean


*10 mins to establish 1RM of the following complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk (any type)


Sprint Chipper:
1k Row
25 Sit-ups
25 Thrusters 45/35#