Friday, February 24th 2017

ALL regular crossfit classes today, including 5pm class with be the Open WOD


For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

*Go to for movement standards and scaled/masters versions of the workout

*Time cap: 20 minutes

Metcon class 

1 minute stations for max reps. 4 rounds.

1) russian kb swings 2) kb goblet cleans 3) abmat situps 4) calorie assault bike 5) burpees 6) rest

Thursday, February 23rd 2017


A) back squat 6-5-3-3. Start @ 75-80% and work up to 85-90%

After each working set, 2x length of rig heavy db farmers carry (70-100lb dbs/40-70lb dbs)

B) For quality:


strict pullup- db bench/floor press (50/35lb)- V-up


heavier dbs for bench press

Metcon class 

800m run buy in

 Then 5 rounds of Cindy

1 round of dumbbell DT

4 rounds of Cindy

1 round of dumbbell DT

3 rounds of Cindy

1 round of dumbbell DT

2 rounds of Cindy

1 round of dumbbell DT

1 rounds of Cindy

1 round of dumbbell DT

Then 800m run buy out

*1 round of Cindy = 5 pullups + 10 pushups + 15 air squats

* 1 round of dumbbell DT = 12 deadlifts- 9 hang power cleans- 6 STOH (50/35lb).

Wednesday, February 22nd 2017


A) 10 min alternating EMOM: 1) 5-10 kipping HSPU 2) 5-15 kipping toes to bar

B) Run 400m

25 deadlifts (115/75lb) or (135/95lb)

Run 400m

20 power clean and jerks

Run 400m

15 overhead squats

Run 400m

10 thrusters


A) 5-10 deficit kipping HSPU B) 155/105lb

Metcon class 

50-40-30-20-10 calorie row/wallball.

*Rest 1 minute after each row

*Rest 2 minutes after each wallball set

Tuesday, February 21st 2017


A) 4 rounds.

Go every 3:30 minutes. 8-10 deadlifts @ 55-70% + 10 Z press w/kbs or dbs

B) 8 minute AMRAP: 10 db squat cleans (35/25lb)- 10 hand release pushups

C) Challenge:

Max rep bar facing burpees in 1 minute.

*Yes you’ll have to set up a bar with plates on it just for this.

Rest 2 minutes.

Max rep pullups in 1 minute. (any style)


B) 50/35lb dbs

Metcon class 

A) 8×2 min on 1 min off alternating between 1 and 2.

1) 5 slamballs + 5 burpees + 5 pullups

2) 12 mountain climbers + 12 1-arm alternating kb swings

B) Coaches choice

Monday, February 20th 2017


A) 10 rounds. Go every 75 seconds.

Intervals 1-2: 5 touch and go power snatches

Intervals 3-4: 4 touch and go power snatches

Intervals 5-6: 3 touch and go power snatches

Intervals 7-10: 2 touch and go power snatches

*Ascending weight as reps decrease

B) 20 minute I-go-you-go partner AMRAP:

20/16 calorie row-20 kb swings (53/35lb)-10 goblet squats.

*So one athlete goes through entire round, while other athlete rests.


70/53lb american swings

Metcon class 

A) 300 double unders or 600 single unders for time.

*EMOM 5 heavy goblet squats (70/53lb)

*14 minute time cap

*So at the start of every minute including the first minute, athletes must knock out 5 heavy goblet squats before they rack up their jumprope reps.

B) 5 rounds of

5 strict pullups-10 db seesaw press (5/side)- 10 single leg RDLS (5/side) (1 db in each hand) – 30 sec elbow plank.

Saturday, February 18th 2017


35 minute alternating EMOM:

1) 10 deadlifts (155/105lb) or (185/135lb)+ 5 burpees

2) 8-16 calorie row

3) 4 toes to bar – 8 pushups- 12 air squats or 3-6-9

4) 10 OH plate lunges + 5-10 plate GTOH

5) 30-60 double unders

Metcon class 

Partner WOD. One person works at a time. Split up reps however desired.

5 rounds of : Row 40 calories-30 db thrusters (35/25lb) -20 pullups-10 renegade row pushups.

*After every round both partners must bear crawl 1x around the rig.

Friday, February 17th 2017


A) 5×3 min on 3 off: 5 heavyish squat cleans (155/105lb)-10 high box jumps (30/24″)-max calorie row in remaining time

B) IN teams of 3 complete 100 burpees. The 2 people not working must be hanging from bar for reps to count.



Metcon class 

8×2 min on 2 min off alternating between

1) 12 alternating db snatch (50/35lb) + 9 burpee 2) 10 10m shuttle runs + 15 air squats

Thursday, February 16th 2017


A) back squat 8-6-3-3. Start @ ~75% of 1RM and work up to 85%+

 *After each working set 5-10 strict ring/bar dips

B) 20-14-8

db power clean-db box step over (35/25lb) (20/18″ box)

* After each round, 200m run with heavy slamball or plate

*Ladies 35-45lb plate or 40lb slamball

*Men 45-55lb plate or 50lb slamball


50/35lb dbs

Metcon class 

3 rounds for time of

50 wallballs-500m row-50 box jumps (or step-ups)-400m run-50 pushups

*For first time athletes or beginner level athletes, scale reps to 30 or 40 of each movement