Friday 4.20.18


better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
thoracic extension with double lax balls (starts at 1:20 in video) 2 min


for time
1000m row
30 deadlifts 225/155
50 bar facing OTB burpees


not for time
abmat sit-ups
15 second L-hang hold after each set

Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD



4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Saturday 3.31.18

video news GIF

Partner WOD

9am and 11am

teams of 2
800m farmer carry 53s/35s
100 air squats / plank hold
90 pull-ups / superman hold
80 abmat sit-ups / wall sit hold
70 burpees / hang hold
60 HR push-ups / handstand hold
50 partner deadlifts 225/155
800m farmer carry 53s/35s

Partners do the farmer carry together (one partner carries both kettlebells, switching as necessary). For the next 5 movements one partner works while the other partner holds. Partners switch positions as necessary. The partner deadlifts are performed with a single bar, both partners lifting it together.

Benchmark WOD



5 rounds for time of
30 kettlebell swings 70/53
30 burpees
30 GHD sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Wednesday 3.28.18

wednesday dancing GIF by Cheezburger


scapular freedom with a lax ball 2 min each side
banded hip extension 2 min each side (starts at 1:20 in video)


18/15 calorie row
15 KB swings 53/35
9 chest to bar pull-ups


not for time
abmat sit-ups
15 second L-hang hold after each set

Thursday 3.22.18

Image result for goat gif


lateral distraction of hips 2 min each side
barbell press and stretch x 10 reps


“Goat Day”
odd minutes: movement 1
even minutes: movement 2

“Goat” is CrossFit slang for a movement that challenges us. Such as double-unders, pull-ups, overhead squats or handstand push-ups for example. To turn these perceived weaknesses into strengths, we need to practice them. We generally don’t improve our technique much with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. For example, to improve technique in double-unders we need to practice at a low intensity so we can really focus on the mechanics of the hands and the timing of the jump. When we couple “practice” with “training” throughout the week, we set ourselves on a faster track to results. Please come prepared with two “Goats” to work on today, and we’ll alternate between them. Choose an appropriate rep scheme for each movement that keeps things in the low “practice” intensity range.

For the five Thursdays during the Open, we will have these Goat Days. Since we do not know what movements will be in the Open workouts, this is an opportunity for athletes to choose what they would like to work on as opposed to programming movements that may or may not show up. Sticking to the same movements over the five weeks may have the biggest potential for improvement in athletes. Picking different movements from week to week is also an option. If athletes remain diligent and consistent across these five weeks with their practice, they will get better.


for time
600m run
50 abmat sit-ups
40 KB swings 53/35
30 box jump overs 24/20
20 waiters walking lunges 53/35 (10 lunges with KB on right, 10 with KB on left)
10 toes to bar