• Wednesday 6/20/18

    #weightvestwednesday is back!

    "Josie" (HERO WOD)

    For time, wearing a 20/14 lb. vest:
    1-mile run
    Then, 3 rounds of:
    30 burpees
    4 power cleans
    6 front squats
    Then, 1-mile run

    RX-155/105, II-135/95, I-115/80
    (rep count is low, try to go heavier today! This should not be a weight you can quickly rep out)

    Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

    He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

    He is survived by his wife, Channing, and son, Josie Jr.

    Watch this video for tips on how to approach this workout:


  • Tuesday 6/19/18

    Every 3 mins:
    10 reps at 65% of your 1RM
    8 reps at 70%
    6 reps at 75%
    4 reps at 80%
    2 reps at 85%

    16 min AMRAP (Score is total DUs/SUs only):
    6 Chest to Bar Pull Ups (III-4 Ring Muscle Ups)
    10 KBS (55/35)
    Max Unbroken DUs* (scale: SUs)

    *We will give a 10 rep minimum. So if you hit your feet before 10 reps of DUs or SUs, you may START OVER at 0 and try again. Once you get to 11 reps unbroken, whenever you trip you write that # down and move on to C2B or MUs. 

  • Monday 6/18/18

    "Fight Gone Bad!" (BENCHMARK BOARD)

    Three rounds of:
    Wall Balls, RX-20#/10', 14#/9' (Reps)
    Sumo Deadlift High-Pull, RX-75/55, II-65/45, I-55/35 (Reps)
    Box Jump, RX-20" box for all (Reps)
    Push Press, same bar (Reps)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, on the rower each calorie is one point.


  • Saturday 6/16/18

    "Scooter" (HERO WOD)
    With a Running Clock in 35 minutes
    First, AMRAP in 30 minutes (with a Partner)
    30 Double-Unders
    15 Pull-Ups
    15 Push-Ups
    100 Meter Sprint
    Partners alternate rounds
    Then, 5 minutes to find a 1-rep-max Partner Deadlift

    Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

    The "Scooter" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, October 15, 2015 (151015).

  • Friday 6/15/18

    1) Build to a Max Weight
    1 Power Clean + 1 Jerk + 1 Full Clean + Jerk

    *You CAN drop the bar after the 1st jerk

    2) 2011 CrossFit Games Event
    For Time:
    5 Rope Climbs
    5 Clean & Jerks (RX-145/115, II-115/85, I-85/55)
    4 Rope Climbs
    4 Clean & Jerks (RX-165/125, II-135/95, I-105/65)
    3 Rope Climbs
    3 Clean & Jerks (RX-185/135, II-155/105, I-125/75)
    2 Rope Climbs
    2 Clean & Jerks (RX-205/145, II-175/115, I-145/85)
    1 Rope Climbs
    1 Clean & Jerks (RX-225/155, II-195/125, I-165/95)

    *If these weights are too heavy then start at about 50% of your 1RM and ladies add 10# each increase and fellas add 20#.

  • Thursday 6/14/18

    Russian Kettlebell Swings (55/35)
    Pull Ups
    Hip Extensions or Barbell Good Mornings (45/33)
    200m Run between each round

  • Wednesday 6/13/18

    1) Strict Press
    Take 15 minutes to find a 1RM Strict Press

    2) For Total Time:
    5 Rounds
    6 DB Deadlifts
    6 Lunges (3 each side, DBs held in Farmer's Carry position)
    6 Hang Clean Thrusters
    50 ft Overhead Carry (Wall to wall one time)
    Rest 1 min

    III-50/35, II-40/25, I-30/20

  • Tuesday 6/12/18

    For Time:
    30 GHD Sit Ups
    30 Air Squats
    30 DUs
    30 Hollow Rocks
    30 Box Jumps
    30 Cal Row
    30 Seated L-Sit Touches (L+R=1)
    30 Banded Side Steps (30 steps each direction)
    30 Burpees

  • Monday 6/11/18

    For Time:
    30 Thrusters (III-95/65, II-80/55, I-65/45)
    30 T2B
    60 Wall Balls (20#/14#)
    30 T2B
    30 Thrusters

    (From AMRAP Mentality on IG)

  • Friday 6/8/18

    For Time:
    4 Rope Climbs (Sub: 5 Strict Pull Ups per 1 Rope Climb)
    16 Thrusters
    3 Rope Climbs
    12 Thrusters
    2 Rope Climbs
    8 Thrusters


  • Thursday 6/7/18

    Triple 2
    For Time:
    2,000m Row
    200 DUs (400 SUs or Speed Steps)
    2 Mile Run

    Time Cap: 49 mins

    *If you want to go for the full regionals WOD it is
    Triple 3
    For Time:
    3k Row
    300 DUs
    3 Mile Run

    Time Cap: 49 mins

  • Wednesday 6/6/18

    1) Build to a Heavy Single Overhead Squat

    For Time:
    2 Rounds of:
    10 Snatches, III-175/115, II-125/85, I-85/55
    12 Burpees
    Then, 2 Rounds of:
    10 Snatches, III-115/75, II-85/55, I-55/35
    12 Burpees

RSS Feed