Noah standing up a snatch

CrossFit WOD for Tuesday, August 6th

FIRST CUT (Event #1 of the 2019 CrossFit Games)

4 rounds for time:
400m run
3/2 (legless) rope climbs
7 (squat) snatches, 75%

20:00 cap. Post time to whiteboard.


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What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend.

CrossFit WOD for Monday, August 5th

9×3 tempo front squat @43X3

21-15-9 rft
power clean, 61/43kg
ring dips


50-40-30-20-10 reps for time:
double unders
ab-mat situps

Both benchmarks have an 8:00 limit. 3:00 rest between the two. Post times to whiteboard!

Barbell Club

We’re in Week 2. Powerlifting is in their Intensification phase. Olympic Weightlifting is working on better pulling timing and positioning.

(Aug 2019 Powerlifting Week 2)
(Aug 2019 Olympic Weightlifting Week 2)


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We’re retesting MURPH- here’s to setting a new personal record!

CrossFit WOD for August 3rd


for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a weight vest or a plate carrier, wear it!

Compare to . Post time to whiteboard!


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On Fridays we lift heavy barbells

Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes.

CrossFit WOD for August 2nd


every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM)


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Hanging out, waiting to watch the 2019 CrossFit Games

CrossFit WOD for August 1st

5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg

Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.

Post time to whiteboard.


+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish

Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.

CrossFit WOD for July 31st


21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups

Post time to whiteboard.


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If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym!

If you haven’t, order one now for delivery in early August.

CrossFit WOD for Tuesday 7/30

for time:
15 hang power snatch
15 push press
15 clean & jerk
15 push press
15 hang power snatch

Run 200m after each movement. Rx = 50/30kg. Post time to whiteboard!

HIIT, 12pm & 6:30

Mobility, 6:30pm

Gymnastics-style stretching, shoulder extension, chest openers, groin, and forearms.


+ How to Watch the 2019 CrossFit Games – Morning Chalk Up
+ Mat Fraser: The Loss That Launched a Legacy – CNN