• Tuesday 4/24/18

    Regionals Age Group Online Qualifier #3
    AMRAP in 20 minutes of:
    50 wall-balls (20#/10', 14#/9')
    100 double-unders (scale: 3 mins of DU practice or 200 single unders)
    50-ft. handstand walk (scale: 5 wall walks)
    100 double-unders
    50-cal. row
    100 double-unders
    50-ft. handstand walk
    100 double-unders

  • Monday 4/23/18

    1. Pull Up Complex - 4 Rounds (rest around 3 mins between sets)

    (Level III)
    3 Strict Pull Ups + 3 Kipping Pull ups + 3 Kipping C2B Pull Ups + 1 Bar MU

    (Level II)
    3 Strict Pull Ups + 3 Kipping Pull ups + 3 Kipping C2B Pull Ups

    (Level I)
    10 Banded Strict Pull Ups (if not able to do strict pull ups, choose this option to work on pull up strength)

    *All levels go UNBROKEN if at all possible. If you have to break take minimal rest to continue the complex.

    Ron Herens' uniform stands on display while his family talks about him during his funeral service at Trinity Chapel in Powder Springs, Georgia, on April 19, 2017. A Celebration of Life funeral service was held for Marietta Fire Fighter Ron Herens (23 yrs old), who died in a traffic accident while on vacation in Los Angeles.

    2. "Herens FF Hero WOD"
    4 Rounds for Time:
    4 Pull Ups
    10 Back Squats* (III-165/115, II-135/95, I-105/75)
    17 Deadlifts (same weight)
    23 Cal Row

    *Back Squat is taken from the floor. Clean and jerk weight overhead then lower on back to start back squats



  • Friday 4/20/18

    1) Bench Press
    For Total Reps
    Max Reps @ 85% of your 1RM
    Max Reps @ 75% of your 1RM
    Max Reps @ 65% of your 1RM
    Max Reps @ 55% of your 1RM

    *Go until failure on all sets. Failure means your spotter has to pick the bar up off your chest.

    2) Build to a Heavy Set of
    1 Clean Pull + 1 Power Clean + 1 Full Clean

  • Thursday 4/19/18

    Tomorrow is all weight lifting so come get your speed & agility on today!

    35 min AMRAP:
    Teams of 3 - Relay style - 1 Teammate does full round then tags next teammate

    15/10 Cal Row
    1 lap In and Outs (down the agility ladder and back)
    40m Banded Side Steps (some from OPPOSING team holds band and give resistance. Go from wall to wall then back)
    40 DU (80 SUs)
    40 Mtn Climbers (every touch counts as 1)

  • Wednesday 4/18/18

    1) Back Squat
    Find your 1 Rep Max

    2) For Time:
    30-20-10 reps for time of:
    Dumbbell Thrusters III-35/25, II-25/15, I-15/10
    *Keep the DBs light to keep the intent of the workout

    *** https://www.crossfit.com/workout/2018/04/06#/comments ***

    This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

  • Tuesday 4/17/18

    1) "Isabel"
    30 reps for Time:
    Snatches (135/95)

    If you can do Ring MUs then do this benchmark WOD

    1) "Amanda"
    For Time:
    Ring Muscle Ups
    Snatches (135/95) *Can be Power

    2) For Time (everybody - whether you do Isabel or Amanda):
    500m Row
    400m Run
    30 DUs (60 SUs)
    20 GHD Sit Ups (sub: Weighted V-ups)
    10 Burpee Box Jumps (30/24)

  • Monday 4/16/18

    3 Rounds (Score is slowest round only so push hard when it's go time!) ***LIII- 4 Rounds for slowest score
    500m Row
    40 Air Squats
    30 Sit-ups
    20 Push-ups
    10 Pull-ups
    Rest 3 mins

  • Friday 4/13/18

    For Time:
    70/50 Calorie Row
    50 Power Snatches III-75/55, II-55/40, I-45/25
    30 Burpee Box Jump Overs III-30/24", II-24/20", I-20/16"
    30 Front Rack Barbell Lunge III-115/75, II-95/60, I-75/55

  • Thursday 4/12/18

    EMOM x 18 (6 total cycles)
    For Total Reps (get as many reps in the min as you can)

    1. HSPU
    2. Unbroken DUs (SUs or Speed Steps div by 2 for scoring) *score is your largest UB set in that min
    3. GHD Sit Ups (scale: Weighted V-Ups - light DB between feet)
    4. Rest

  • Wednesday 4/11/18

    For Total Time:
    1 x 1,000m Run
    2 x 600m Run
    4 x 200m Run
    2 x 600m Run
    1 x 1,000m Run
    Equal Work/Rest (rest the exact time it took you to complete your previous run)

    *Run with a weight vest if able

    Scale (Only scale if your best 1 mile time is over 15 mins)
    For Total Time:
    1 x 600m Run
    2 x 400m Run
    4 x 200m Run
    2 x 400m Run
    1 x 600m Run
    Equal Work/Rest (rest the exact time it took you to complete your previous run)

  • Tuesday 4/10/18

    "Tama" (HERO WOD but not on the BM Board. We suggest to still write down your results in case we repeat)

    For time:
    800-meter single-arm KB or DB farmers carry, 55/35 lb.
    31 toes-to-bars
    31 push-ups
    31 front squats, III-95/65, II-80/55, I-65/45
    400-meter single-arm KB or DB farmers carry, 70/65 lb.
    31 toes-to-bars
    31 push-ups
    31 hang power cleans, III-135/95, II-115/80, I-95/65 (have plates ready to change your barbell weight at this point)
    200-meter double KB or DB farmers carry, (use 2 of the last weight you used)

    *small sets on T2B, be careful with your grip after the farmer's carries


    Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

    He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

    He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

  • Monday 4/9/18

    *Now that the Open (which I consider our year end) is over we will be filling up the Benchmark Board.) We will try to include 1 max and 1 benchmark WOD every week. Be sure to build your profile on one of the 2 Benchmark Boards so that you can test progress over the next year! And most of all, have fun with it!

    1) Clean & Jerk
    Find your 1RM

    2) For Time:
    100 Wall Balls (RX-30#/10', 20#/9')*
    *Everyone goes heavier than normal


    Emphasis is on the Clean & Jerk today. We're going to take plenty of time and instruction to help you hit a max lift!

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