CrossFit WOD for Friday 8/23/19


for time:
50 box jumps
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 pullups
50 perfectly-vertical kettlebell swings, 32/24kg
50 jumping lunges
50 toes-to-bar
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees-over-bar
50 UB double unders

Compare to 4/16/19. Post time to whiteboard!


+ Why You Should Pull the SSB Handles While Squatting – EliteFTS
+ Westside Vs The World – Netflix


CrossFit WOD for Thursday, August 22nd

front squat 5×5, then

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to whiteboard!


+ My Coming Out Story – Alec Smith
+ 10 Ways to Develop Mental Toughness – Morning Chalk Up

What’s your best handstand skill? Skills?

CrossFit WOD for Wednesday, August 21st

10:00 of handstand work

3 rounds for time:
90 double unders
30 alternating dumbbell snatch, 50/35lbs

Post time to whiteboard!


+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up

An easy 63kg push jerk for Kellie

CrossFit WOD for Tuesday, August 20th

for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 snatch, 60/35kg

Compare to July 26th, 2019. Post time to whiteboard!


+ How Long Should You Rest Between Sets? What the Science Suggests – BarBend
+ Blake and Gemili Duel to Near Dead Heat in 100m Dash – NBC Sports

CrossFit WOD for Monday, August 19th

overhead squat 7×4, then

AMRAP in 20:00
15 wall ball
400m run
15 wall ball
500m row

Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!


It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.


+ Predicting Snatch and Clean & Jerk 1RMs – Catalyst Athletics
+ Simone Biles: The GOAT Claims Her 6th National Championship – NBC Sports

CrossFit WOD for Saturday, August 17th

With a partner complete 14 rounds for time:
7 thruster
7 k2e
7 deadlift
7 burpees
7 pull-ups

Alternate each exercise with a partner until you complete 14 total rounds together. (Athlete A does 7 HSPU, Athlete B does 7 thrusters, Athlete A does 7 knees-to-elbows, etc)

Post time to whiteboard.

CrossFit WOD for Sunday, August 18th

50-40-30-20-10 reps for time:

YOU GO, I GO. One athlete working at a time. Post time to whiteboard.


Evan post-workout and Branden pre-workout

Come join us tonight after the 6:30pm class as we grill up some burgers to say bye to Branden! He was here for a summer internship and will be going back to North Virginia. BYOB!

CrossFit WOD for Friday, August 16th

for time:
30 clean & jerks, 61/43kg
30 muscle-ups
30 snatches, 61/43kg

Post time to whiteboard!


+ The 2025 CrossFit Games: What Will the Standards Be? – Box Life