WOD for Thursday 8-25-16. Olympic Lifting at 7pm

August 25, 2016

Open Prep/Strength

Squat x 80% x 8 x 2

Overhead Walking Lunge x 8-10 each leg x 3

RDL x 6 x 3

Hanging Leg Raise x 15-20 x 3


Olympic Lifting

A) Drill/Technique. 10 minutes.   1) 5 Minutes on the Jerk Drive for technique.  No score.  Work as light as necessary (down to a pvc pipe) to insure a rigid spine and full extension of the ankle, knee and hip. 45 second Video HERE. 2) 5 minutes on the Jerk Drop for technique. Work as light as necessary (down to a pvc pipe) to insure fast feet and a locked arm at the catch.     30 Second video HERE.

B) Heavy Test.  10 minutes.   From the rack, find a Heavy Single in the Push Jerk.   Not quite PR intensity.  For today, don’t advance your weight if you catch with a bent elbow and muscle it out.

C) Work capacity.  12 minutes.  1 Round of CINDY, 1 Jerk @ RXD is 155/105.  Athletes should work with a weight that allows them to get 3 unbroken reps with good technique.  This bar comes off the floor,  so athletes must be able to clean to the shoulders.


WODS for the week. 8-22-16 to 8-26-16

August 22, 2016

Open Prep/Strength


Deadlift x 85% x 3 x 3

Hang Power Clean x 5 x 3

RDL x 6-8 x 3

Back Ext x 10-15 x 3

Farmers Hold x 60 sec x 3


Chin Up x Heavy Triple

Power Jerk x 5 x 3

Weighted Dip x 8-10 x 3

DB Curl x 6-8 + Tricep Ext x 6-8 x 3


Squat x 80% x 8 x 2

Overhead Walking Lunge x 8-10 each leg x 3

RDL x 6 x 3

Hanging Leg Raise x 15-20 x 3


Shoulder Press x Heavy Triple

Push Press x 3 x 3

Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

DB Front Raise x 6-8 + DB Lateral Raise x 6-8 x 3


Monday- Short duration

Amrap in 5.  5 Power Cleans, 5 Thrusters @ 95/65

Rest 5 minutes

Amrap in 6.  6 Push Press (no jerks), 6 Front OR Back Squat @ 95/65.  Front squat saves you a teeny bit of time, backsquat is clearly easier.  In a bit of an unusual twist, this WOD is athlete’s choice.  You can switch in and out between Back and Front Squats as often as you like.

Rest 5 Minutes

Amrap in 7.  7 Over the bar Burpees (does not have to be bar facing), 7 hang Power Snatches at 75/55.

Tuesday- Partners/Teams


For time, First Teammate

Row 500/400, then 12-9-6 Deadlift 225/155, Handstand Pushup.

Next Teammate

12-9-6 Squat Clean 135/95, Bar Dips, Row 500/400

Rest 5 minutes. Reverse Roles.

Wednesday- Weightlifting.

Bench press 4×10.  Optimal width.

Chinese Row w/ dumbells or KBs 4×10

Accessory TBD.

Thursday- Olympic

A- Jerk Drills

B- 12 Minutes-  Find a heavy Single on the Split Jerk.

C- 12 minutes for reps

1 round of Cindy, 1 Split Jerk at 155/105.  1 Round of Cindy, 2 Split Jerks, 1 Rd Cindy, 3 Split jerks etc.

Friday- Long duration

The Lumberjack 20

20 Deads @ 275/185

20 KB Swings @ 70/53

20 OHS @ 115/80

20 Burpees

20 C2Bar pullups

20 Box Jumps 24/20

20 DB Squat Cleans @40/30 or Barbell Squat Cleans @ 95/65.

Run 400 m after every set.





Open gym is on from 10-12 noon.

August 21, 2016

Do your own thing.  The world is yours!


WOD for Friday 8-19-16. Fall Kids Program details.

August 19, 2016

We are excited to announce our very first CrossFit kids class!! This 6 week program will begin on September 12 and meet on Mondays and Wednesday’s from 4-5 pm.

Compared to our recent summer kids camp this program will focus more on athletic development and will spend more time on the Olympic Lifts and higher level gymnastics skills, less time on games.  So please be advised, the maturity level is commensurately higher and the minimum age is older.

Crossfit kids is open to children ages 10 and up. Cost is $125 for members, Second sibling $100. For the first time we’ll open enrollment to children of non-members at $150.

WOD for CrossFit is

Friday- Long Duration

800 M run then

5-4-3-2-1 Muscleups (15,12,9,6,3 Pullups),  30 Double Unders every round (90 singles)

5-4-3-2-1 Squat Cleans 185/115, 20 Double Unders every round (60 singles)

5-4-3-2-1 Split Jerks 185/115, 10 Double Unders every round (30 singles)

Open prep

Week 3 Day 4

Push Press x 5 x 3 (rest 3 mins.  AHAP)

Incline Bench x 8-10 x 3

Upright Rows x 12-15 x 3

Banded Hamstring Curls x 15-20 x 3.  Video HERE.


WOD for Thursday 8-18-16. Barbell Club: Olympic Lifting Class at 7PM!

August 18, 2016

Open prep; Week 3/Day 3


Deadlift x 80% x 8 x 2.  Rest 3  minutes between sets.  80% is based on a recent 1 rep max.  If you don’t have a recent 1 RM (last 3 months) guestimate at somewhere around 75-80% of your all-time PR.  Failing that, look for a 8th rep that makes you question your ability to effectively get a 9th rep with control and good form.

Bent Over Row x 8-10 x 3

Front Squat x x 8-10 x 3

BB Shrug x 12-15 x 3

Farmers Hold x 60 sec x 3


CrossFit, Olympic Focus

General Warmup then

F0r Technique- Unscored

0:00 to 5:00-  Snatch Hi Pulls. 1 Min Video Here

5:00 to 10:00- Dip Snatch .  1 Min Video Here


10:00 to 20:00 Snatch, Power or full.  Work to a heavy single. Score is heaviest single rep. Pretty or shitty.



12 Minute AMRAP-  Ascending ladder- 3 of each, then 6 of each then 9 of each etc.

Hang Power Snatch 75/55

Toes to Bar

Bar Facing Burpees


WOD for Wednesday 8-17-16

August 17, 2016

CrossFit-  Weightlifting

A) High Bar Backsquat –  Tempo Controlled at 1-2-1-1

10-8-6-4-2.  Go up in weight very set.

a1) Glute Bridge

3 x 10 reps

B)  Weighted Pullup

6-8 reps x 4 sets

b1)DB/KB Single Arm Row

8-10 reps x 3 sets

C) Scapular retraction 2×20


Open Prep

30-40 minutes of elevated zone 1 activity.  Just a little more intense than last week.



WOD for Tuesday 5-16-16

August 16, 2016

In teams of 3 to 4 athletes, complete the following for time.  12 minute cap:

30 partner deadlifts @ 275

30 shoulder to overhead @ 85/55

30 partner deadlifts @ 315

30 shoulder to overhead @ 115/75

30 partner deadlifts @ 365

30 Shoulder to overhead @ 135/95

Teams will have two bars,  a 45 lbs deadlift bar and a 35 lb bar for the s20.  S20 comes out of the rack.  There must be a different combination of athletes on the partner deadlifts for every set.

Rest 5 minutes.

For time:  Teams Accumulate 200 Wallballs  20/14   while one member maintains a wall handstand.  Athletes can switch roles at any time.  1 Athlete moving at a time.  No progress without an athlete in a handstand.






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