Coach Sarah

All the coaches’ answers in the comments!

CrossFit WOD for Monday 3/2/2020

3 rounds of
  250m row/ski
  15 kettlebell swings, 32/24/16kg
  20 burpees
  15 kettlebell swings, 32/24/16kg
  250m row/ski
  7:00 rest

Post total time to whiteboard. Post workout will be a general stretching flow led by the coach!

READ: $1 Million in Payouts Already Earned This Season – Morning Chalk Up


Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?


+ 2018 Regionals Events 1 & 2 Released – CrossFit Games

CrossFit WOD for Taco Tuesday 5/8

Max meters rowed in 30 minutes.

Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats)
Intermediate: Every 5 minutes do 2 rounds of CINDY
Advanced: Every 5 minutes do 3 rounds of CINDY

Post meters completed to whiteboard!

CompEx WOD  – 6am

MFT #1449

Gymnastics Strength WOD

still rings and headstand work

HIIT WOD – 12pm

TABATA assault bikes


AMRAP in 12 minutes:
9 mb clean
6 mb double knee situp
3 mb ramp run


EMOM for 10 minutes:
8 mountain climbers
6 step-up skip
4 offset pushup + t-spine twist
2 burpee box jump


Chinese planks, hip extension holds, reverse hyper holds, banded wall t-spine extensions, banded good mornings

HIIT WOD – 5:30pm

A) 1:00 stations for max reps:
– bike (calories) or ramp run
– lateral box step ups
– single/double under
– dodging punches
– rest
repeat for 3 rounds

B) for max reps/work:
– 3:00 walking lunge with press
– 3:00 battle ropes
– 3:00 figure-8 bicycle
– 3:00 elevated twisting mountain climber
– 3:00 ab wheels


+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo

CrossFit WOD for Wednesday 1/3

establish within 15 minutes each:
– snatch 1RM
– 500m row

Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?

Post results to whiteboard!

Kettlebell WOD

warm up + accessories

complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats