Crossfit Nov. 10, 2014

Hey everybody! You may have noticed that we put up an “end of year goals” board behind the barbells. This will be open to anyone to write down any type of fitness goals they wish to achieve before the end of the year. Yes, that’s only about 6 weeks away but think of all the progress you have made this year and anything you have been working on this year but don’t quite yet have. Now is the time! So if you have been noticing awesome progress with your strength then go for that 1RM you have been wanting to get to, or really any fitness goals including lung bursting endurance goals, or skills too like double unders or kipping pull ups. Lets work on them together and check them off the list before 2015! On that note, this coincides really well with the end of our last strength cycle and we will be testing our numbers again this week. This will also give us an idea of where we are in relation to those end of year goals and how much we need to progress to achieve our desired numbers. So here we go…

1. Back Squat: 5-5-3-3-1-1-1…

Use the 5s and 3s to warm up then take about 3 to 5 singles to get up to a new 1RM, (15 mins.)

2. BB Romanian Deadlifts 5×5 as heavy as possible, as technique allows (10 mins.)

3. 8 Min. AMRAP:

5 Squat Cleans (135/95)

10 Box Jumps (24/20″)

15 HR Push Ups


Crossfit Nov. 7, 2014

1. Not for Time:

12-9-6-3 of:

Shoulder to Overhead (115/75)

Toes to Bar

Not for time but work on solid technique with the push presses or push jerks, and also work on your kipping for the toes to bar.

The goal should be to go unbroken on all sets.

*10 minute cap.

2. 3 x 3:00 AMRAPs of:

5 Burpees

7 Box Jumps (24/20″)

10 DB Santches (5/arm) (70/40#)

*60 second rest between each AMRAP

Crossfit Nov. 5, 2014

1. Every 2 minutes for 14 minutes complete one complex of: Power Clean, Hang Clean, Push Press, Push Jerk. Build to a heavy set.

2. 3 Sets of: 45 seconds max effort, 15 second rest on each movement:

Double Unders

L-Sit Hold on Rings or KBs or Boxes

* Max Effort; go as hard as you can for 45 seconds, then rest and transition to next movement in 15 seconds

3. 2 x 4 minute AMRAPs with 2 minute rest between:

First 4 min. AMRAP:

8 Thrusters (95/65)

15 HR Push Ups

Second 4min. AMRAP:

8 Push Jerks (95/65)

15 Toes to Bar




Crossfit Nov. 3, 2014

1. Deadlift: 6×2 starting at 80% and then try and progress from there. Tap n Go.

(Take 3 warm up sets to build up to 80%)

2. 3 Sets of Max Reps: Pull Ups or Ring Rows and Hand Stand Push Ups or Hand Stand Holds or Pike Presses.

(Once you hit failure on pull ups/ring rows go right into the hand stand push ups or chosen variation; rest 60 secs after hitting failure on hand stand push ups.)

3. “Grace”

30 Clean and Jerks for Time (135/95)

Crossfit Oct. 31, 2014

Happy Halloween!

We’ve got a SCARY workout today… and costumes are encouraged.

1. Spooky Strength: 14 min EMOM doing 3 Power Snatches every other minute. Try and progress weight as technique allows.

2. Zombie vs Humans Workout:

Separate the class into two groups. One group is zombies and the other is humans. Zombies will start the WOD exactly 2 minutes after the humans begin. The workout is:

400m Run

40 Push Ups

40 Squats

40 Pull Ups

400m Run


*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
*If you are a human and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.