Saturday, January 10th “Crossfit Total”


Saturday, Januay 10th

“CrossFit Total”

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.



Friday, January 9th “Goat Day”


“Goat Day”
On the Minute x 20:
Odd Minutes – Goat movement
Even Minutes –  movement you excel at
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups.
Choose one “Goat” and one movement you excel at to work on today. Coaches will have great suggestions!

Thursday, January 8th “Frosted Flakes”


Thursday, January 8th

1- “Frosted Flakes”


-power clean (135/85)

-pull ups

-push ups

post time to board


2- Core work

3 rounds not for time

10-KB romanian DL (athlete choice for weight)

10-hollow rocks

1 min plank



Wednesday, January 7th “Honey Nut Cheerios”


Wednesday, January 7th

1- 10 min Dynamic warm up (GET WARM!!!)

2- “Honey Nut Cheerios”

10 min AMRAP (up ladder)

3, 6, 9, 12, 15, 18, …..

-KB Swing (70/45)

-Sit ups

-box jumps (24/20)

record highest round completed plus additional reps

3- Build to Heavy jerk or split jerk from the rack

record highest weight


Monday, January 5th “Fruit Loops”


1-Thruster skill work

a-shoulder mobility

b-squat mobility

2-   “Fruit Loops”

3 rounds:
25 Thrusters (95/65)
25 Toes to Bar
Post Times to Comments.

3- Sotts press 5×10 (pvc or light barbell)



Saturday, January 3rd


Saturday, January 3rd

1- 10 min cap

1rm power clean

2- 2000m row for time


3- “Death by sit up” (by 2)

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, …

Friday, January 2nd “Duck walk”


Friday, January 2nd “Duck Walk”

7 min AMRAP

-Front squats (155/105)

-Pull ups/ CTB/ muscle ups

2,4,6,8,10,… (UP LADDER)

Post reps to board


Strength- Sumo Deadlift 6×2

Post heaviest weight achieved to board

Thursday, January 1st Happy New Year!!!


Thursday, January 1st

10 am class ONLY!!!

Teams of 3


-Power clean (115/75)

-Box over jumps (24/20)

-Push Jerk (115/75)

-Knees to elbows

*one person works at a time, every 3 minutes all teamates complete 5 burpees

post time to the board

Wednesday, December 31st Partner New Years WOD


Wednesday, December 31st

9AM and 5:30PM ONLY!!!!

Partner New Years Eve WOD

25 min AMRAP

2000m Row or 160/140 cal airdyne buy in

then in remaining time AMRAP

200 Double unders (x2 singles)

100- KB Swings (70/45)

50-Pull ups

post reps to board