CrossFit WOD for Thursday 12/5

Every 2:00 for 20:00
3 power snatches
6 back squats

Ideal weight is 70/50/35kg. Post weight used to whiteboard.

READ: Black Friday/Cyber Monday Deals and Sales Megathread – r/CrossFit

Ryan ready to row

What’s the best method for you, individually, for rowing calories? It’s not necessarily the form we ask for when going for a long period of time.

I know that if I do half-slides and focus on driving my heels down to extend while cranking with my strong low back and arms then I maximize my potential for rowing. That probably doesn’t work for you, but until you know you should experiment with what engines you prioritize (quads vs hamstrings, hip extension vs back extension, pulling with your arms or just finishing, etc.)

CrossFit WOD for Wednesday 12/4

back squat 50/5, 60/3, 70/3, 80/3, 90/3, then

for time:
80 calorie row
40 burpee box jump overs, 24/20/16″

Post time to whiteboard.

READ: Understanding and Applying Health Benefits of Fasting – CrossFit

Maia pulling through and keeping the rings close during muscle-ups in CGO 20.5

CrossFit WOD for Tuesday 12/3

10 rounds for time:
35 double unders
15 wall ball, 20/14/8lbs to 10/9′
5 bar muscle-ups

Compare to 10/9/2019. Post time to whiteboard!

READ: Where Are They Now? The Last 6 CrossFit Games Rookies of the Year – Heat On Minded

It’s that time of year where we bundle up and spend time with our loved ones. As December calendars get filled up we find many athletes asking us “WHAT’S THE WOD” over and over. It’s great because it means they care, so we’ll do what we’ve done the past couple of years so you can plan accordingly.


*Subject to change

Plan your month accordingly and don’t cherry-pick your workouts!

CrossFit WOD for Monday 12/2

establish a heavy cluster (squat clean thruster) in 10:00, then


21-15-9 reps for time:
power clean 61/43/29kg
ring dips

Post time to whiteboard.


We begin the DECEMBER CYCLE today! Olympic Weightlifters will be focusing on the Tall Progression Warmup and Hang iterations of the lifts, along with squat complexes. Powerlifters can look forward to Conjugate Method for one more cycle with Upper Max Effort/Lower Dynamic Effort and Lower Max Effort/Upper Dynamic Effort splits.

READ: How to Not Feel Dead Tired This Winter – NY Times
WATCH: Why You ALWAYS Seem to Have Room for Dessert

If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled.

CompEx gets a very special session at 7am on Thursday!

Boots and Fred (Fred is the dog)

CrossFit WOD for Wednesday 11/27

back squat 50/5, 65/5, 75/5, 85/5+

AMRAP in 20:00
2500/2000m row
then AMRAP in the remaining time of
– 6 pullups
– 12 toes-to-bar
– 24 lunges

Post score to whiteboard!

READ: The Zen of Weightlifting – NY Times (via Greg)
WATCH: Cues and What They Mean by Juggernaut Training System

Carl spots Zheng through a muscle-up

CrossFit WOD for Tuesday 11/26

strict muscle-up practice, then

4 rounds for time:
25 thrusters, 43/29/20kg
5 muscle-ups

Post time to whiteboard!

Today’s Pullup Ladder: 3(1-2-1)

HIIT – 12pm and 6:30pm

READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk Up
WATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!

If you’ve been an FCF athlete for a couple of years now you may remember our PULLUP STRENGTH LADDER. We’ll do it with an added twist and treat it as an EMOM to make sure there’s adequate rest for recovery for you and to give coaches time to cue and correct movement. The plan is to run this twice, hopefully with you advancing a level at least once!

We’ll do this work in class on Mondays, Wednesdays, and Fridays. You can check in on the prescribed work on Tuesdays, Thursdays, and Saturdays and do this on your own on with a swole mate. You can feel free to just drop into the gym in your street clothes and get this completed if you can’t do it elsewhere. Doors work well for pullups too!

Today’s work load: 3(1-2-1).

This means we’ll do 1 pullup, drop and shake it out, 2 pullups, drop, and then 1 pullup. Repeat for a total of 3 sets (0:00 is the first, 1:00 is the second, 2:00 is the third). Done.

CrossFit WOD for Monday 11/25

21-15-9 reps for time:
handstand pushups
hand-release pushups
ring dips

then every 2:00 for 10:00 do 3 hang cleans. Post time to whiteboard.

LISTEN: OMG, GMOs! – Science Rules with Bill Nye
WATCH: Look out for training shoe deals this weekend. Need help making a choice?

I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability.

CrossFit WOD for Thursday 11/21

3 rounds for max total reps:
 1:00 wall ball, 20lbs to 10’/14lbs to 9′
 1:00 kettlebell sumo deadlift high pull, 32/24kg
 1:00 box jump, 24/20″
 1:00 push press, 35/25kg
 1:00 calorie row
1:00 rest

Post score to whiteboard!

READ: Mat Fraser Gets New Chest Piece! – Macko Tattoo
WATCH: Good Sleep Starts During the Day

Miles and Dave

There’s much more control needed when using a pair of bells rather than a barbell.

CrossFit WOD for Wednesday 11/20

back squat 5x5x65%, then 100 double bell step-ups for time.

Use 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells to a 24/20/16″ box. Post time to whiteboard!

READ: How a Small Town Became CrossFit’s Global Mecca – CNN
WATCH: Cooldown Movement Flow

On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.

Danielle enjoying her hang time

CrossFit WOD for Tuesday 11/19

for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar

Post time to whiteboard!

HIIT, 12pm & 6:30pm

READ: 10 Healthy Foods to Help You Gain Muscle – BOXROX
WATCH: Loss of Rotation is Loss of Force Production