CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!

We’re beginning another eight-week PULLING STRENGTH* cycle. You can download the PDF from the link below so you can work on it at home or elsewhere too! I do invite everyone to feel free to come and do this at the gym even if you aren’t working out in class that day. Let’s see what kind of development we can get before the 2018 CrossFit Open is here in late February.

*Or pushing strength. Up to you, but I’d prefer we get your pulling strength up!


+ 8-Week Pull/Push Strength Ladder – Foundation CrossFit

CrossFit WOD for Monday 12/18

Gymnastics Strength class sample

– Seiza ankle complex, banded samson stretch


:45 on, :15 off for 4 rounds FOR QUALITY of the following:
– hollow (weighted hollow)
– false-grip hang (eagle-grip false-grip)
– arch (banded arch)
– bottom-of-dip (on rings)


– banded beat swing for tactile cue
– transfer skill to the rings
– hand position
– grip
– body shapes
– energy output and rhythm


3(1,2,1) pull/push

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

James S at the bottom of a handstand pushup (HSPU)

Today we sample one of our CompEx classes and see what it’s like: the goal of these classes is more on work, less on skill development. Completion of the standards is paramount, how you complete it is up to you. The volume involved means that you can potentially do a lot of work multiple times with little recovery in between efforts.


+ Russia Has Been Banned From the 2018 Winter Olympics – Ringer

CrossFit WOD for Wednesday 12/6

Skills warmup: pullups/dips, rope climbs, jump roping

AMRAP in 7 minutes:
35 double unders
7 double kettlebell overhead squats, 24/16kg

for time:
800m run
40 calorie row
20 burpee over rower

(11:00 time cap)

abs, biceps finisher

Kettlebell WOD

– Primal Mobility
– Shoulder stability
– Get up skills
– American swing discussion/practice
– Simple and Sinister finisher