Categorized as: WOD

Wednesday August 23rd, 2017

20 Minutes to Establish a 1RM Front Squat

Complete the following for time:
BUY IN: 400m Run
5 rounds of:
15 Air Squats
10 Abmat Sit-ups

Tuesday August 22nd, 2017

5:00pm WOD Class

A. 15 Minutes to Establish a 1RM Push Jerk 

B.Complete AMRAP in 12 minutes of:

  5 DB/KB Ground to Overhead (pick weight)

10 Box Jumps

20 Double Unders



6:00pm Weightlifting Class

A. Snatch pulls

     4×3 @ 85% 1RM

B. Power snatch (pausing at the knee)

     4×3 @65-75%

C. Squat snatch from blocks

     3×3 light weight (work on speed)

D. Snatch grip behind the neck jerk 

     4×2 @80%


Saturday August 19th, 2017

3 Max Lift Attempts each at
Back Squat
Strict Press

•warmup sets do not count as attempts but once a starting weight is declared the athlete only gets 3 attempts. Misses are attempts. Add best lift in each for total.

Friday August 18th, 2017

Good luck to our athletes heading to CrossFit YQM tomorrow to compete in the four person team competition, the D-town Throwdown!  We will be anxiously awaiting updates and social media:)  

For those who rather watch the live action,  you are able to watch it at the following link:

A. 2 Hang Power Snatch EMOM x 10 rounds

B.2 partner teams, inspired by Dtown Throwdown

Partner A runs 400m with 20/14# wall ball.  Both partners do 10 synchronized burpees together.  Partner B runs 400m with 20/14# wall ball.

 40 Partner wallballs 20/14

40 toes to bar

40 pullups

40 shoulder to overhead 135/95, 95/65, 65/45

Work is to be split evenly and cheering your partner on is a required movement standard:)Have fun!

Thursday August 17th, 2017


4×2 Push Press @ 85%



Complete the following for time:

30 Wall Balls 

15 Burpees

20 Wall Balls

10 Burpees

10 Wall Balls

  5 Burpees

400m Run

Tuesday August 15th, 2017


5:00pm WOD Class

A.) 4×2 Front Squat @ 85%

B.) Complete AMRAP in 11 minutes of:

  6 Goblet Squats 70/53, 53/35

  8 Box Jumps 

 10 Push press 95/65


6:00pm Weightlifting Class


3-Position Clean (floor, below knee, above knee) + Jerk – 1×1@60%, 1×1@65%, 4×1@70%


Clean Pull – 2×3@90% (of clean), 2×3@95% 


4×2 Front Squat @ 85%

Monday August 14th, 2017

Anniversary week is a wrap….and it was a big one workout wise.  Thanks to everyone for taking part and working hard.  Be smart, rest, recover and have some fun this week!



4×2 Push Jerk @ 85%



Complete three rounds of the following:

:45 Air Squats

:15 Transition

:45 STOH 45/35

:15 Transition

:45 Mountain climbers

:15 Transition

:45 Ball Slams 

1:15 Rest

*Score Total Reps Per Round