Thursday 5.24.18


2 teams
4 rounds
team 1: over-the-wall burpees
team 2: 400m farmer carry 70s/53s

teams of 2-4 each: 1 wall + 1 farmer at a time
teams of 5-8 each: 2 walls + 2 farmers at a time

We will divide each class into two teams today. The workout involves two stations: an over-the-wall burpee station and a farmer carry station. Team 1 will begin on the burpees and try to accumulate as many reps as possible, taking turns as they see fit. Team 2 is outside completing a 400m farmer carry. As with the burpee station, the team on the farmer carry can break up the 400m as they see fit. Once the farmer carry team completes 400m and is fully back inside the gym together, teams will switch stations. Each team will burpee and farmer carry five times each, with the team score being the total number of cumulative burpees across the four rounds.

Thursday 4.19.18


upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min


“Strongman Day”
2 person teams
2 rounds
2 min AMRAP at each station
station 1: sled pulls (25m = 1)
station 2: tire flips
station 3: farmer carry 70s/53s (25m = 1)
station 4: ball slams
station 5: box push (25′ = 1)
station 6: sandbag clean over

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).

Thursday 3.1.18

Image result for goat gif


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


“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. Choose 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.

And then…

odd object training
not for time, can be done in any order
accumulate 25 tire flips
build up to a 1RM TGU (has to be done on both sides)
build up to a 1RM unbroken 50m farmer’s carry

Thursday 11.16.17


thoracic extension with double lax balls (starts at 1:20 in video) 2 min
clearing hip impingement with band (starts at 2:50 in video) 2 min each side


teams of 3
200m farmers carry 70’s/53’s
60 50′ shuttle sprints
200m farmers carry 70’s/53’s
75 wall balls 20/14

Teams of 3 workout with teammates alternating as they see fit. One person works at a time while two rest. For the farmers carry all three athletes will walk the 200m with one athlete carrying the two KBs. Switch as necessary.

Thursday 6.15.17

Related image

Hero WOD alert!! This Saturday’s 10am benchmark workout will be “Nutts”


thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side



squat if you can, power if you can’t

3 @ 50%, 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 70%

(if you didn’t get a 1RM on this last week, do that instead)

Partner WOD

1000m farmer’s carry with 2 x 70/53 KBs

Partners must carry their KBs as fast as possible for a combined 1000m. One partner works while one partner rests. Switch every 100m. Every time the KBs touch the ground or partners switch (from work to rest) both partners perform 5 burpees.

Thursday 6.1.17

Image result for crossfit weston wod

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Hero WOD


5 rounds for time
1000/800m row
200m farmer carry w/2 DBs or KBs @ 1/2 BW
50m waiter walk, right arm w/1 DB or KB @ 1/4 BW
50m waiter walk, left arm w/1 DB or KB @ 1/4 BW

Friday 5.12.17

Image result for crossfit partner wod


lat rolling 2 min each side (starts at 2:30 in video)

calf rolling 2 min each side


front squat

5 x 7 @ 75%

Partner WOD

teams of 2

with one partner working on the farmer’s carry at all times while the other partner works inside AMRAPing the couplet, complete as many rounds as possible in 19 min. keep track of your total carries and your total rounds of the couplet.

100m farmer’s carry 2 x 70/53
5 power snatch 75/55
10 burpees over-the-bar

Tuesday 4.25.17

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improving shoulder position with KB (first piece in video)

ball gut smash (use one of the 10# blue balls kept back in the boxing area)

Jill Miller Gut smash


push press
10 x 3 @ 85%
weighted pull-ups (as heavy as you can go)
10 x 3

Partner WOD

With a partner complete 1200m (total) of one arm carries.
Partners will first perform 600m waiter walk and then 600m farmer carry. One partner works while the other rests. Choose the heaviest DB or KB you can handle – one for the farmer carry, and one (probably lighter) for the waiter walk. Split each carry evenly however.