Wednesday October 3, 2018

METCON (No Measure)

3 Sets NOT for time:

50’ DB Front Rack Walking Lunge (2 DB’s)
10 Strict Pull Up
10 Strict Seated DB Press (2 DB’s)

This is a QUALITY session which is crucial to longevity. Slow down and make the reps perfect. Tomorrow will be for going fast.


Anchored AbMat Sit Up
*starting with and every :60 perform 14 Russian Twists 20/14

Score is total sit ups

Friday September 28, 2018


Power Clean (Building to a heavy single )

Today we are "testing" in a sense, our most recent strength cycle. It was designed to increase our overall strength and power, so this is a good metric to test for that.
Be smart, push yourself, but don’t compromise technique.

METCON (No Measure)

Core Burnout

20 Sit Up
:15 Superman
20 Russian Twist
:15 Plank

Make your way through steady and smooth. Watch the clock for the Superman and plank portions

Monday September 24, 2018


50/38 Calorie Ski Buy In:
12 DB Shoulder to Overhead  55/35
48 Double Under

We will have dumbells in each hand. This is not a "long" workout, if you do not have double unders, don't spend more than :45 working them.

DO NOT DROP the dumbells.



"Strict Finisher"

TABATA x 4 minutes:
Push Ups
Strict Toe to Bar/High Knee Raise

Score is total reps combined. Keep it quality here. Strict means strict

Thursday September 20, 2018



Minute 1:  14/10 Calorie Bike
Minute 2:  2 Rope Climbs
Minute 3:  40' Single DB Overhead Walking Lunge
Minute 4, 5 & 6:  100m Farmer Carry (Heavy)

This is somewhat of a "your choice" workout. If you want to just move, and break a sweat, then select lighter weights and simply move through. However, if you've missed a couple days this week and want to go a bit harder, then let it rip.
We will go through this sequence 4 times total. Alternate the arm used on the lunges each round.
The farmer carry should be HEAVY. That's why we allotted 3 minutes to complete the 100m carry. We tested this last week and a heavy pair of DB's or KB's was taking us about 2 minutes. Ideally it gives us one minute to rest. Use the first round as your test round.
The bike calories = 14/10 reps
The rope climbs = 2 reps
The lunge = 1 rep
The farmer carry = 2 reps

Wednesday September 19, 2018

Metcon (Weight)

3 sets NOT for time:
10 Bench Press
10 Strict Pull Up
10 Standing Single Arm DB Press (5/5)
10 Bent Over Barbell Row

This is more about quality movement than speed. That doesn't mean you can sit on the bench and chat for 5 minutes between each set. move through with purpose. Ideally a new movement every :90 or so. Partner up with someone or two with similar weights in mind. We will try to have a light, 2 medium, and 1 heavy station for the bench press and bent over row to minimize equipment on the floor.

Each movement should be tough. Modify accordingly to maintain desired stimulus. Record last set of bench press.

Metcon (AMRAP - Reps)

Core Burnout

3 Minute AMRAP
Toe to BarScore is total reps.

Modify to hanging high knee raises

Monday September 17, 2018


Power Snatch (8 x 2)

8 sets of 2, EMOM style. Start at a moderatrely tough load and build slightly IF FORM ALLOWS. 16 pretty reps at 65% is better than 16 sloppy reps @ 75%.
Remember, the snatch is one of the most difficult movements you will learn in CrossFit. It will take time to become proficient in this. Post last set.


15 Box Jumps       24/20"
20 Power Snatch 75/55
15 Box Jumps
20 Overhead Squat
15 Box Jumps
20 Power Snatch

This is a "Go Fast" workout.
Score is total reps. DO NOT drop bars from overhead or you will be fined $250.00

Saturday September 15, 2018



Luke (Time)

Partner WOD
Partners Alternate Each Round

10 Total Rounds (You Go, I Go)
3 Bar Muscle Up
3 Squat Clean Thruster 165/125
18 Bar Facing Burpees

10 Total Rounds
3 Pull Ups
3 Squat Clean Thruster 95/65
18 Bar Facing Burpees

Christi's son Luke was 5 pounds 6 ounces, and 18 inches long. Luke would have been 2 years old on September 5th, 2017. The rep scheme in the WOD represent his body measurements.

Today's workout is in memory of Luke

Wednesday September 12, 2018



Deadlift (3 x

3 sets of 5 singles. Week 6 of our 6 week strength cycle. Lets make this our best week yet.
Same weight across all 3 sets.
5 singles x 3 sets, make sure we are lowering the bar back down AND completely resetting between each rep.
Ascend by 5-10 lbs from last week

Metcon (Time)

Core Burnout

25 AbMat Sit Up
3 Sandbag Clean  100/70
20 AbMat Sit Up
6 Sandbag Clean
15 AbMat Sit Up
9 Sandbag Clean

Rx + = GHD Sit Up & 150/100

Cap = 8 minutes

Tuesday September 11, 2018


Sisson (AMRAP - Rounds)

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

To learn more about Sisson click here