Fifteen Point Three

Ross C going up


+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats

Running Bar Muscle-Ups

Tony completing a bar muscle-up during last year’s CrossFit Games Open


+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz

CrossFit WOD for Tuesday 2/6

5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups


AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post attendance to whiteboard!

Strength Ladder: 6(1,2,1) strength pull/push

CompEx WOD

MFT #1384

Gymnastics Strength WOD

handstands, forearm stands, headstands, levers


Hugh M doing banded pull aparts during our Powerlifting classes


+ The Importance of Accessory Work – Juggernaut Training

CrossFit WOD for Wednesday 11/8

AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side

Post score to whiteboard.

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat

jerk grip push press, split squat/side, twisting situps

Powerlifting WOD – Week 6/7, Day 2/4

box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

The Last Week of July

Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)

This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.


+ Watch Team USAWeightlifting represent at the 2017 Pan American Championships – USAW
+ Open Letter to Regionals Athletes – CrossFit Invictus

CrossFit WOD for Monday 7/24

3 rounds for time:
10 hang power clean, 60/40kg
10 burpee pullups
400m run

Post time to whiteboard / comments!

Olympic Weightlifting WOD

88% week: snatch complex, back squat, snatch high pulls

Powerlifting WOD

back to 80%: back squats, presses, and weighted pullups

Kettlebell WOD

– Primal mobility
Simple & Sinister


Monday Benching

Lindsay C, Gina M, Nadia T

Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas

Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.


+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus

CrossFit WOD for Monday 3/13

bench press 4x3x85%

AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups

Post score to whiteboard!

NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.

Olympic Weightlifting WOD

lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank

Kettlebell WOD

Ground Force
Drills for perfecting swings

Industrious Resolution 2017

CGO2017 – Team Foundation CrossFit so far:


+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Monday 1/30

bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest


21-15-9 reps for time:
thruster, 43/29kg

Olympic Weightlifting WOD – Deload Week w6d1

back squat, snatch + push press + drop snatch

Kettlebell WOD

Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes