WODs for the week of 5-16 to 5-20. Drop-in rate goes Up and also down…

May 16, 2016

Effective immediately, our guest fee/drop in rate goes up from $15 to $20, BUT… rather than “buy 3 and get your 4th free” now it’s “buy 2 and get the third free” so across 3 sessions, the price actually drops. Like much in my life, this change was made to reduce logistically hassle (in this case, breaking guest’s $20 bills and getting them $5 change was a monumental headache). Credit where credit is due: Jill was the biggest $20 Champion. I take that to mean that she, like me, is lazy deep down…

You are in the final phase of Strength Bias.   A reasonable place to start sets of 3  is 5% heavier than your best set of 5’s.   Intensity on the accessory work actually becomes more important as your time in the primary lift goes down.

(please note:  Going forward, when applicable,  we’re going to denote the prescribed loading/volume as well as the suggested scale, hereafter denoted as COMPETITOR’s and FITNESS programming.  Rather than rx’d and scaled, these designations are pretty accurate insofar as if you have competitive crossfit ambitions, the specifics of the COMPETITORS wod is asking for skills and capacities that you NEED to have to successfully compete.  The FITNESS designation should be accessible to most people whose goal is to get as fit as possible in less than an hour a day.  You’ll quickly realize that by no means does the FITNESS line of exercise equal easy. )


A) Shoulder Press 4×3.

B) Push Press 3×3.  Roughly 10% heavier than A.

C) Lying Dumbell Tricep Extension.  3×5  @ 2-2-X-1

D) Work-

EMOM x 10 — 1 Squat Clean,  1 Thruster, 1 Split Jerk.  Fitness 115/75.  Competitors 155/105.




A) Back Squat 4×3

B) Rear Leg Elevated Split Squat.  3×8 r and l

C) Sandbag jump squats 3x 10 at 60/40.  Tempo at 2-5-x-0

D) For time-  20 GHD Crunches  then 10 RFT 10 Ab Mat Situps, 10 Toes 2 Bar.


A) Pulling Action 4×3

B)  Barbell Bicep Curls 3×8

C) Work–NASTY GIRLS– Competitors- 3 rounds for time of: 50 Squats 7 Muscle-ups, 10 Hang Cleans @ 135/95 lbs.  Fitness- 3 Rounds for time of: 50 Squats, 7 Ring Dips, 10 Hang Cleans @ 95/65


A) Bench Press 4×3

B) Forced Negatives 3×3 @ A) weight.  4-0-x-2

C) Banded Scapular Retractions 2 x 20

D) Work- 2 on, 4 off x 5 intervals.  First Minute Airdyne for calories. Second minute, crossover pushups.


A) Deadlift 4×3

B)Deadlift 4×1 rep from 3″ blocks. Start at roughly 15% less than A) but ascend if you feel safe.

C) GHD Back Extensions 3×5.  Weighted!

D) Work-  3 RFT – 5 Squat Snatches, 10 Clean And Jerks. Competitors 135/85.  Fitness 95/65. On a horrible day to begin with, this simple workout beat the damn daylights out of me about a month ago.  I was JUST under 15 minutes.



  1. i was all bummed about my alarm malfunction causing me to miss today. then i saw thrusters and i didn’t feel so bad.

  2. Monday Shoulder Press
    175×3, 180×3, failed @181, 175×3
    Push Press 185, 195 failed 205
    WOD 10@155

  3. sp: 80 x 3, 81.5 x 3, 85 x 2, 83 x 2
    work: 10 @ 75

    I hurt my finger during my match yesterday, knuckle is swollen and I only have use of 3 fingers on my right hand. I wasn’t sure if I was even going to be able to do this or only do 55lbs so I was happy with 75.

  4. SP Heaviest 3 @ 182. PP @ 185, 195, 205.

    Felt really weak this morning. I thought for sure I could do 185 and I didn’t even get it once. All my accessory work was way lighter than I thought it would be too.

    WORK 10 Rounds @ 155

  5. SP- 68
    PP- 80
    Work- 10 rounds @75…probably should have gone up to 80..
    Awesome job Dawn RX!

  6. SP: 85
    PP: 95
    Work: 10 rounds @ 95

  7. Shoulder press 95-100(1)-95-95
    Push press 105-105-105
    Wod 9 rxd 1 round @115 at the end just to try. Perhaps I could have done them all at that weight. Not as bad as I thought.

  8. I did some stuff

    Running 6×800 at 6am Tuesday if anyone wants to join me.

  9. 140×3….145×2……wod 3@115, 5@135, 2@155

  10. Tuesday:
    Back Squats 280×3, 285×3, 295×3, 300 x3
    WOD 14:29 RX ripped hands and a new blister

  11. tues: BS, 120×3, 125×3, 125×3, 127×3
    SP 75×3, 76,5×1, 75×3, 70×3
    2k row

  12. BS with the safety bar: 145 x 3, 155 x 3, 160 x 3, 160 x 3
    work: 12:23
    round 1 – unbroken t2b, round 2 – realized that was a bad idea since my knuckle was throbbing and fought through the pain, round 3 – single t2b with 3 fingers, another bad idea, round 4 on – switched to grasshoppers

  13. Back Squat – 295, 305, 315, 315

    WOD 15:20 RX I would be damned to stop at the 15 minute cap with like 4 T2B left. Ripped my damn hand in the middle of my palm…never done that and first rip in like 6 years…hope it doesn’t keep me from Muscle ups tomorrow.

    • 1st rip for me in years too!

  14. BS: 155, 155, 160, 160
    Work: capped at 15 mins, 8 full rounds

  15. BS 285, 265, 275 x 3, 295 x 2

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