Tuesday (2020NOV24)- WOD


6min EMOM

Odd: 4 Tempo Hip Extensions x3131 

Even: 10 (5/5) SL Hip Bridges Heavy



“Breaking Kalsu”

For Time

100 Thrusters 135/95#

Every Break = 5 Burpees



10min Bike Recovery Pace

Monday (2020NOV23)- WOD




Heavy But Perfect (~60-70%)


16min EMOM Alt.

Odd: 15 UB Russian KB Swings 32/24kg

Even: 30s Max Distance Heavy SB Carry



Banded Good Morning x 100 AFSAP

Friday (2020NOV20)- WOD



DB Snatch, 1 Arm C&J, RMU, GHD Sit ups



Friday Mash-Up

On a 28 min running clock

0:00 – 6:00 min

9-7-5 reps for time of:

Ring Muscle-up


DB Snatch 35/20

6:00 – 9:00min Rest

9:00 – 16:00min

21-15-9 reps for time of:

Alternating 1 arm DB Hang Power Clean & Jerk 35/20

Ring Dips

16:00 -19:00min rest

19:00 – 22:00min

AMRAP 3 min

5 DB Burpees 35/20

10 Lateral Hop over DB

22:00-25:00min Rest

25:00 – 28:00min

For Time:

2/2 DB 1 Arm Thrusters 35/20

10 DB Swing

4/4 DB 1 arm Thrusters

15 DB swing

6/6 1 Arm Thrusters

20 DB swing



5 mn stretch

2 Min Frog stretch

3 Min Childs pose

Thursday (2020NOV19)- WOD


DB Turkish Get up



directly into 


8 Floor Press (heavy) 



3 Rounds

30 Wallballs 20/14

15 T2B

200m Run


Scale up: Go Unbroken or Heavy Wall Balls



Squat Therapy

4x4 wall squat

move as slow as possible without touching wall

Wednesday (2020NOV18)- WOD

Focus: APRE3  Push Press WK6/8

50% of 3RM x 10

75% of 3RM x 6

100% of 3RM x ME

Adjusted Wt. x ME

adjust weight according to how many reps are made in first max rep set



14 Min EMOM

Min 1: Max DU

Min 2: 5 Strict HSPU



4 min Bike or light run


100 banded pull-aparts

Tuesday (2020NOV17)- WOD


Back Squat 




35 Back Squats 155/105lbs

30 Cal Row 

30 Back Squats 155/105lbs

20 Cal Row

25 Back Squats 155/105lbs

10 Cal Row

Accumulate 3 Min in a plank

Monday (2020NOV16)- WOD


E90s x 6

Clean Complex 

1 Dead Lift

1 Hang Clean Pull

1 Clean Pull

1 Power Clean

1 Front Squat

2 Clean

**build weight above your chosen wod weight**


15 Min Amrap

9 Burpee Box Jumps 20″

9 Squat Cleans 135/95

12 Burpee Box Jump 20″

12 Squat Cleans 



Continue increase by 3 until 15 mins



Accumulate 2 min holding a lockout position (top of the dip). 

Friday (2020NOV13)- WOD


Weighted Step Ups


super set with 

Cossack squats



 WOD: “13th”

13 min AMRAP

13 DB Step up and over 35/20lbs

13 DB Sumo Squats 35/20lbs

13 DB push ups & row 35/20lbs

13 Burpee over DB 35/20lbs

3 Strict Ring Muscle ups 

1 Strict ring Dip



400m waiter carry 25/15

Thursday (2020NOV12)- WOD


Snatch Complex x 5

1 snatch grip deadlift

2 High hang snatch

2 hang snatch

1 Snatch




For Time

30/25 cal Row

30 Push Press 75/55

30 Wallballs 20/14

30 Med ball Sit ups

30 Power Snatch 75/55

30/25 Cal Row


Banded Hamstring crampers


Wednesday (2020NOV11)- Veteran’s Day Hero WOD

Focus: APRE6  Push Press WK5/8

50% of 3RM x 10

75% of 3RM x 6

100% of 3RM x ME

Adjusted Wt. x ME

adjust weight according to how many reps are made in first max rep set

WOD:  Remembrance Day WOD

AMRAP 3 min x 4 with 2 min rest

11 Db devil press 35/20

11 Box Jumps  20/24

31 DU


11th month

11th day

31st year (1931)


For Those who would like to we will also be doing the Workout “Chad” to bring awareness to Veteran Suicide. It is a longer workout so plan to be here for over an hour.  


For Time:
1,000 Step Ups onto 20 inch box wearing weighted pack. (45 lb / 35 lb)

Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.

Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.

CrossFit Games Director Dave Castro along with Jimi Letchford, James Hobart, and Adrian Bozman completed this workout on December 14, 2018 to pay tribute to Castro’s friend and fellow SEAL. After Castro posted the workout to social media to raise awareness of Veteran suicide, the work-out quickly became popular and well-known to the entire CrossFit community.

Real Talk on Veteran Suicide Prevention:


1,833 American service members have died in combat in the war in Afghanistan.
3,836 American service members have died in combat in the war in Iraq.
33,686 American service members died in combat in the Korean War.
47,424 American service members died in combat in the war in Vietnam.
53,402 American service members died in combat in World War I.

But since 9/11, over 108,000 American veterans have killed themselves…

Hopefully that number stops you in your tracks. It means that statistically, an American service member in the last 20 years has been nearly 20 times more likely to die by their own hand than while fighting an actual war. And the number of veteran suicides these last two decades is higher than the combat deaths of Vietnam, World War I, Iraq, and Afghanistan COMBINED.


This is a tragedy that has to be addressed. It cannot continue.


10 min smash

foam roll low back, Hamstrings & Lats