Stacey receiving a snatch just outside of the squat to then control it through the entire range of motion

CrossFit WOD for Monday, August 26th

overhead/front squat 8×3

21-15-9 reps for time:
hang power clean, 50/35kg

Run 400m to start each round. Post time to whiteboard!

READ: How the Ancient World Lifted Weights – BarBend

WATCH: Inside Westside Barbell, Powerlifting’s Most Exclusive and Controversial Gym by VICE Sports

In the dead center of Ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerlifting’s most controversial and exclusive gym — Westside Barbell. Founded in 1987 by Louie Simmons, the gym is now a legend in the powerlifting and strength sports world thanks to the methods and training machines Louie has developed, and the 140 plus world records the gym has broke in competition.  However, Louie and some of his lifters hold very unapologetic stances on steroids and their use of them, and this has left the gym mired in controversy.    We traveled to Columbus, Ohio to meet with Louie and some of the lifters at Westside to talk with them about the culture of the gym, Louie’s renowned training methods and their use of performance-enhancing drugs.

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

Lauren demonstrating what we look for in hanging ab movements

CrossFit WOD for Tuesday, August 15th

for time:
10 bar muscle-up
20 inverted burpees
10 bar muscle-ups
30 strict HSPU
10 bar muscle-ups
40 jumping single leg squats, alternating
10 bar muscle-ups


+ Think You’ve Mastered the Burpee? Get Back to Me After You Flip It and Reverse It – Well and Good
+ Ebola Is Now Curable. Here’s How the New Treatments Work – WIRED

Maia and Kyle working on some single-arm kettlebell Z-presses

CrossFit WOD for Wednesday, August 14th

Z-press 8×4

for time:
9-15-21 push jerk, 70/45kg
18-30-42 knees-to-elbows


+ Six Reasons You Must Practice Lunges Daily – NDTV
+ Dr. Amy West on the CF MD-L1 & How Sex Difference Shape Performance, Recovery, and Rehabilitation – Empowered Health