151117 - CrossFit

2 rounds
200m run or row
10 dynamic sprinter's lunges
15 plate ground to overheads M:35 F:15
20 plyo push-ups
  B) walk over
  I) hop switch
  A) two plates and pop up between

  1. 3 sets
    10 pull-ups
     B) ring rows
     I) banded
     A) chin over bar  
    10 box jumps
    30 double unders
    B) tuck jumps
    I) every other
    A) DUs
  2. In teams of two, 4 rounds each, alternate sets: 
    4 barbell complex (3 hang power cleans, 2 alternating reverse lunge steps, 1 shoulder to overhead IE press, push press or push/split jerk)
    B. 75/55
    I. 105/75
    A. 135/95

151028 - CrossFit

3 rounds
1 min row or airdyne
10 deadlift M:75 F:55 (slow)
10 good mornings
5 evil wheels


  1. 4 rounds (not timed)
    4 power cleans (add weight each round)
    rest 2:
    Beginner: 15 ring rows
    Intermediate: 10 ring rows, 10 jumping pull-ups
    Advanced: 5 weighted pull-ups, 5 strict pull-ups, 5 kipping pull-ups
  2. 3 rounds
    10 ring rows
    Intermediate and Beginner: flattest angle possible.
    Advanced: Box and rings at the same height
    15 push press M:115 F:75

151026 - CrossFit

3 rounds
200m row or run
10 lunging PVC pass-thrus
10 PVC snatch balances
10 PVC overhead squats

Beginner 5, 5, 3, 3, 1 hang power snatch
Intermediate 5, 5, 3, 3, 1 hang squat snatch
Advanced 5, 5, 3, 3, 1 squat snatch

AMRAP 15:00
10 snatches M:75 F:55
10 overhead squats
10 high bar back squats
10 snatch balances

151022 - CrossFit

3 rounds
25 double-unders or 75 singles
15 air squats
15 hand release push-ups
15 wall balls M:14 F:10

E2M2M 16:
Snatch, start empty bar add weight each round as appropriate
Advanced: Squat snatch
Intermediate: Hang squat snatch
Beginner Hand power snatch

The Crippler
10 squats
10 stepping lunges
10 squat hops
10 jump lunges
rest 2:
max burpee box jumps M:24 F:20

151014 - Weightlifting Wednesday (plus metcon)

400m run
25 Double-unders
CFNFC modified Burgener warm-up
2 sets of 10 GHD sit-ups

Snatch focus
Beginners: Hang power snatch EB 5, 5, 5, 5, 5
Intermediate: Hang squat snatch 75/55 5, 5, 5, 5, 5
Advanced: Snatch 95/65 5, 5, 5, 5, 5
Increase weights ONLY when given the OK from Coach

Power snatch M:75 F:55
Pull-ups (scaling is ring rows) 


151009 - FYF

2 rounds
15 cal row or Airdyne
15 squat jumps (for height)
15 PVC overhead squats
Then as a group
Med ball throws

Snatch grip deadlift, hang squat snatch, overhead squat, snatch balance

5 stations :30 work, :30 rest, 5 rounds with additional :30 rest between rounds
Zercher carry (fat bar plus KBs and bands M:35s F:20s
Burpee broad jump
Bear crawl
KB broad jump M:55 F:35
Lateral box jumps

150928 - CrossFit - I don't have enough time to work out.

Hey Coach,
I'm sorry I haven't been in lately, but I just don't have time to work out.
Athlete X.

Hey Athlete X,
Let's do a time debit and credit chart. 
At the end of the day, before going to bed, chart everything you did and the time you did it in. 
Be precise.

Include seemingly innocuous things like playing flappy bird on the toilet and Netflix and chill. 

The average "busy" person can find 10 hours a week of time that's just wasted. 
We're asking for at most, 5-6 hours of training. For most people, just 4. 
Busy people are busy. Schedule yourself time to get in here. And if the train screws you up, or your hours are fractured, then grab a workout from our handy TRAVEL WORKOUTS link and knock one out. 

Take care of yourself. You're the only you you're going to get. 

3 rounds
200m run
Jump rope: 25 double-unders or 75 singles
10 EB hang squat cleans
10 floor wipers

2 Pause hang squat cleans: spend 5 econds in the bottom of the squat clean. Drop bar between reps. 

400m run
21 burpees

150925 - CrossFit Flexing Friday

We're going to have a little fun with the WOD today. 
Introducing Flexing Friday, an homage to the good(?) old days of back, bi-s and tri-s

Wear your best 80's or 90's tank top and short short or baggy colorful pants and get to flexing.

If flexing isn't your style, we'll have plenty of Aerobics and Step-ups for you Jazzercising fans!

3 rounds
400m jog (or I believe it's pronounced yog-ging)
10 pistols (for real today)
10 D&B thigh masters (walk with medball between knees)
10 alternating glute bridges (with or without weight M:115 F:75)

Bench press 5, 5, 3, 3, 1
Arm curls (stabilized on the wall) 5, 5, 5, 5, 5

5 BB step-ups M:95 F:65
10 evil wheels (ab wheel with the barbell)
15 bent over rows