Monday 7/30/18

Shannon and Kate



15 Mins. to build to a heavy set of 5 — controlled descent on all reps, no dropping



For Time (20′ CAP):

Deadlift (185/135)
200m Run after each set

Saturday 7/28/18



“Hang In There”

3 Rounds for Time (22′ CAP):

600m Run (as 400+200)
21 Toes to Bar
15 Hang Power Snatch (95/65)
9 Burpees Over the Bar

Friday 7/27/18

Post-WOD snacks by Diana!


Bench Press (2RM)

20-25 Mins. to find today’s 2 Rep Max Bench Press.

Manage volume, loading, and rest accordingly — coaches can provide suggestions as needed.


“Swing and Be Seated”

With a 7:00 clock:

100 Russian KB Swings (53+/35+)

In remaining time: Max Reps Z-Press (i.e. seated straight legged strict press) with empty barbell (45/35, or scale to 22 or 15 if needed)

Thursday 7/26/18

Throwback Thursday: James on a July 2015 afternoon!

Bodyweight Strength

12 Mins. for Strict Pull-Up Progressions

A) Scap Pull-Ups (active hang shrugs)
Beginner: 2 sets of 8-12 (rest as needed)
Advanced: 3 sets of 15-20 (rest as needed)

B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
3 sets of 3-4 reps (rest as needed)
Strict: 4 seconds each at top and descent
Toe-Assisted: 4 seconds each in ascent, top, and descent


“Speed Boat”

For Total Calories:

10 Rounds of:
:45 Max Calorie Row
1:30 Rest

Set machine to count down from :45 each interval. Record # calories for each round, and total as your score.

NOTE: With a 1:2 work/rest ratio your efforts on each row should be ALL-OUT!

Wednesday 7/25/18

The 2018 CrossFit Games start in one week! Who will be watching?


8 Rope Climbs for Time

Touch beam at top of each rep.

4′ CAP – if you don’t finish, write number of completed reps to comments. Scale to Floor to Standing Get-Ups



For Time (15′ CAP):

Alt. Dumbbell Snatches (50/35)

Chin-Ups (supinated grip)

30 Double-Unders after each round

Tuesday 7/24/18

Coach Nick

Yoga with Cristin is back next Sunday! 9:30AM, everyone welcome regardless of yoga experience – come get swole and flexy like Coach Nick!


“Participation Metal”

Every 5 minutes, for 5 Rounds, for Total Load:

10 Back Squats at ~45% 1RM (same weight all 5 sets, should feel relatively light)

Immediately* followed by:
3 Heavy Back Squats (building)

*this means add weight and go, no additional rest

Record weight used for the 3 Heavy Back Squats for each of the 5 rounds. Goal is max total weight, so do not start too light, but also do not end too heavy — if you do not complete 3 reps, score 0 for that round


Quads Stretch & Foam Roll

Monday 7/23/18


Strength & Conditioning

“Lead Paws”

AMRAP 24′:

20 DB Push-Ups
10 DB Push Jerks
200m DB Farmer’s Carry

Use one set of DB’s for all movements. Rx = 45’s or up / 30’s or up

*Farmer’s Carry indoor equivalent if needed: 16 lengths, or 8 down and back laps, between 1st & 3rd poles 


Pec Stretch & Smash

Saturday 7/21/18

Coach John after taking 2nd overall in last weekend’s Black and Red Open!

REMINDER: No Yoga tomorrow; however, Open Gym is ON — 11:00AM-1:00PM. Come on in and make up a workout from this week!

Partner Hero WOD

“Hildy” is named for Army Spc. Hilda Clayton, 22, of Augusta, Georgia, an Army combat photographer who was killed in 2013 when a mortar exploded during an Afghan training exercise. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, MD, was providing Combat Camera support at the time of her death. She captured the explosion that killed her and four Afghan soldiers.

“Partner ‘Hildy’ 1.5”

For Time:

150 Calorie Row
100 Thrusters (65/45)
75 Pull-Ups
100 Wall Balls (20/14)
150 Calorie Row

Divide everything as desired, one person working at a time, one shared rowing machine.

Friday 7/20/18

Reminder: No Yoga this Sunday! Open Gym is ON!


“Turtle Power”

5 Rounds for Time (20′ CAP):

10 Hang Squat Snatch (95/65)
20 Alt. Reverse Lunges (bar on back) (95/65)
200m Run


Lax Ball Scapula (laying down) – work ball slowly around shoulder blade for 2 mins/side

Thursday 7/19/18


Use the Power Clean warmup / primer to try to find the ideal weight for today. The WOD is not for time, but if you are able to complete it in under 4 minutes you could have likely gone heavier (and can go heavier next time)

“Fifty Under Five”

For Weight:

50 Power Cleans Under 5′

The goal is to choose the heaviest weight that you can manage in order to complete 50 reps in under 5 minutes (must be under 5′ to be done as Rx’ed)