WOD for Monday, 1/8/18

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MetCon: (Cap 20 mins)

10 DB snatches 50/35#
15 burpee box jump-overs 24/20″
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

*Movement standards and scaling options

We continue our CrossFit Open prep with another former Open workout. This is from just last year. “17.1” was the first workout released last year. It is a chipper but can run a bit long. We hope this gets you excited for this years Open.

WOD for Friday, 1/5/18

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Strength: (15 mins)

4 Rounds:
12 DB Floor Press
10 (each) Weighted Step-up
5 Dragon Flags (10sec descent)

MetCon: (Cap 15 mins)

For time:
Descending Ladders (10-1) of:
Power Cleans 185/125#
Toes to Bar

We simplify the week and take some time to work on our imbalances with some accessory movements in our strength circuit. Most of these movements are not “sexy” but we consider them beneficial for performance and injury prevention.

WOD for Thursday, 1/4/18

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


5 RFR:
40sec Ring Dips
-20sec Rest
40sec Box Jumps 24/20#
-20sec Rest
40sec DBall Slams
-20sec Rest
40sec DB Push Press 50/35#
-20sec Rest

It is common for us to perform 20 minute AMRAPs to workout on our long time domain conditioning. Today’s MetCon will be a long 20 minutes but in the form of intervals. A 2:1 work-to-rest ratio to be exact.

WOD for Wednesday, 1/3/18

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Strength: (15 mins)

5RM Front Squat

MetCon: (Cap 15 mins)

5 Thrusters 135/95#
5 Strict Chest to Bar

Class begins with some movement preparation. Besides the leg and core strength required to perform Front Squats the position of have the bar in the Front Rack can be challenging. Our Front Rack Drill will help you improve your positioning.

WOD for Tuesday, 1/2/18

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Skill: (5 mins)

Double unders

Fitness Test: (2 mins)

2min ME DU’s (no scaling)

MetCon: (Cap 13 mins)

55 deadlifts 225/155#
55 wall-ball shots 20/14#
55-calorie row
55 handstand push-ups/ HR Push-ups (probably not enough time to set up Open standards)

Today starts our official preparation for the 2018 CrossFit Open!!! It’s crazy to think that we are about 10 weeks away from the first workout. As part of our preparation we will be including past Open workouts. This will serve as a re-test for those who have participated in the Open before or provide an example of what workouts are like for those new to the Open.

WOD for Friday, 12/29/17

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Strength: (12 mins)

12 mins to establish a 3RM Barbell Thruster


1min ME Cal Row
1min Rest
1min ME DB Thruster 35/20
1min Rest

Thrust you must. We have two forms of Thrusters today. First, you will work on overall strength by establishing a 3RM Barbell Thruster. Second we will transition to the Dumbbell Thruster while training work capacity.

WOD for Thursday, 12/28/17

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Strength: (Cap 15)

Double KB Overhead Walking Lunge
5×20 AHAP (w/ locked elbows)

MetCon: (Cap 15 mins)

9 Hand Release Push-ups
15 Hang Cleans 135/95#
21 Pull-ups

Today’s class starts with working on a dynamic strength movement, overhead walking lunges with two kettlebells. This exercise requires a good deal of overhead mobility and global strength and stability. Take your time and work with a partner to complete all 5 sets.

WOD for Wednesday, 12/17/17

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4 Rounds:
10 (each) SL DL
10 Ring Dips

MetCon: (Cap 12 mins)

For time:
Deadlifts 315/225#
Strict HSPU / Scale with Wall Climbs (reps 9/6/3)

We performed the original Nasty Girl, “Diane”, a few week ago. We put a twist on it today and prioritize “strength”. You’ll be required to perform heavier deadlifts and strict Handstand Push-ups.

WOD for Tuesday, 12/26/17

By | Stability, WOD | No Comments


4 Rounds:
20sec Single Leg Hip Bridge
20sec Single Leg Hip Bridge
20sec Side Plank
20sec Side Plank

MetCon: (Cap 20 mins)

5 Toes to Bar
10 Burpees
15 Wall Balls 20/14#

We are back from the holiday weekend with a variation of “Cindy”.  This is a spicier version with Toes to Bar instead of Pull-ups, Burpees instead of Push-ups, and Wall Balls in place of Air Squats.

WOD for Friday, 12/22/17

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Skill: (8 mins)

Toes to Bar

Strength: (5 mins)

EMOTM for 5 minutes perform either 6, 9, or 12 unbroken Toes to Bar

MetCon: (Cap 12 mins) (171215)
On a 12 minute clock perform AMRAP:
1min Squat Cleans 135/95#
1min Push Jerk
2min Squat Cleans
2min Push Jerk
3min Squat Cleans
3min Push Jerk

Today’s MetCon has been borrowed from It is a heavy does of barbell. You will be performing as many reps of Squat Cleans and Push Jerks during a set amount of time. That time, however, increases as the workout goes on. Strength endurance and technique will be tested.