Wednesday, November 7th

November 6, 2018

1RM Front Squat


Burpee Bar Hops
Front Squat (135/95)(Rx+ 185/125)




Air Squats

Extra Credit

Hip Extensions 3×20
GH Raises 3×10

Tuesday, November 6th

November 5, 2018

Jerk from behind the neck

2,2,2,1,1,1 (building)
++ Jerking from behind the neck allows you to work on form and get comfortable with weight overhead without worrying about hitting your face.


4 Rounds
20/16 Cal Row
15 HSPUs
10 Alternating DB Snatch (50/35)
5 Bar Muscle-ups


4 Rounds
20/16 Cal Row
20 Hand-Release Push-ups
10 Alternating DB Snatch
10 Ring Rows

Extra Credit

Half Kneeling Bottoms up KB Press 3×10/side
Bent Over DB Row 3×10/side
GHD Sit-ups 3×20

Monday, November 5th

November 4, 2018

Every :90 (6 Sets)
Power Snatch + Hang Squat Snatch
Back Squat 5×5
25 Wall Balls (20/14)
25 DU’s
25 Deadlifts (135/95)
25 DU’s
Extra Credit
DB Split Squat 3×15/leg
Side Plank 3x :60/side

Sunday, November 4th

November 3, 2018

For Time 

2000m Row
150 DU’s


10 Rounds
5 Pull-ups
10 Hand-Release Push-ups
15 Air Squats

Saturday, November 3rd

November 2, 2018

Partner WOD

For Time

150 Cal Row
150 Wall Balls (20/14)
150 American KB Swing (53/35)
150 Sit-ups
150 Burpee
*Movements may be rearranged in any order
*Movements and reps maybe divided in any way
*Partners work/rest at will

Row Scale:

M/M 150 Cal
M/F  135 Cal
F/F 120 Cal

Friday, November 2nd

November 1, 2018



Front Squat



5 Pull-ups
10 Thrusters (95/65)
5 Pull-ups
15 Front Squats (95/65)

Thursday, November 1st

October 31, 2018

Gymnastics Strength

Min 1: :40 Strict HSPUs
Min 2: :40 Strict C2B Pull-ups
Min 3: :40 Alt. Pistols

For Total Reps:


:30 Work/:30 Rest
Max Cal Row


:30 Work/:30 Rest
Max Burpee to plate (25)

5mins to Complete:

200 DU’s (Singles = Zero reps so practice those DU’s)


:30 Work/:30 Rest
Max Cal Row


:30 Work/:30 Rest
Max Burpee to plate (25)

Wednesday, October 31st

October 30, 2018

Happy Halloween!!!


Build to a technically heavy Squat Snatch



Hang Power Snatch (95/65)
Toes to Bar


Push Press


American KB Swings (53/35)
Abmat Sit-ups

Tuesday, October 30th

October 29, 2018

Skill Work

Min 1: :40 HS Walking (scale = 2 Wall Walks)
Min 2: 1-2 Rope Climbs (scale = 6 Knees to armpits on rope)
Min 3: :40 Flutter Kicks

For Time

5 Rounds
500m Row
330m Run
30 Sit-ups

Monday, October 29th

October 28, 2018

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.


The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

**Be sure to come in early and do your mobility or stretching. We will be lifting all hour and won’t have time for the normal 10-15mins of mobility** 

“Crossfit Total”

1RM Back Squat
1RM Strict Press
1RM Deadlift
+These must be done in order


5×3 Back Squat
5×3 Strict Press
5×3 Deadlift

*Optional Metcon*

Run 1 mile for time

1 2 3 4 70