Thursday 21 March 2019

The final CrossFit Open WOD drops tonight and you can take it on Friday AM, but keep in mind we’ll be hosting the official group event on Saturday, kicking off at 9am. Check it out here: 19.5 Face Book Event

I say this because that means we can get after some serious work today and take Friday as your ‘recovery’ day in preparation for the 19.5 WOD which can only be an AMRAP 25min of Thrusters at 100/75, right?

Today for strength we will take on the Snatch Pull for 5 sets of 3 reps at 80% of your 1RM weight. This move allows you to practice getting the weight from the floor through the explosive hip extension, causing the bar to be driven up its path by the power generated through that hip extension. This move finishes there and does not put the bar over head. Why does this matter? Because you can practice with a heavier weight than you would for a full snatch. The coaches will demo the move and give you pointers, pay attention.

When that’s done, get ready for a fast and furious 7 Min AMRAP Triplet made up of 7 Sumo Deadlift High Pulls (95/65), 7 Push Press (same bar), and 7 Box Jump Overs.

The intent of the weight here (95/65) should be moderately heavy and not cause you to have to break up the first few rounds of the SDLHPs and Push Press. This will be an opportunity to learn to push through the fire since the bar work is going to rev you up quickly and the Box Jump Overs are in place to break up that work, but keep your heart rate elevated.

Pace yourself at a point that you can keep in constant motion and embrace the suck. Teddy

Snatch Pull 5×3 @80%

7 min AMRAP
7 sumo deadlift high pull (95/65)
7 Push Press
7 box jump overs

Wednesday 20 March 2019

Hey y’all! (I just got back from visiting family in SC). As we wind down the CrossFit Open for the winter of 2019, get after today’s fitness and keep that system primed for 19.5!

Today, we’re taking on some heavier cleans for strength working on four sets of 3 reps at 80% of your 1RM weight. This will begin to feel a bit heavy, so pay attention to your reset on reps 2 and 3. If you can’t touch and go these with confidence that your form is solid, then set it down, take a second and reset for the next lift. Never sacrifice form for speed.

Also, pay attention to your form as you cycle the bar from the end of one rep to the beginning of the next. If you keep a tight mid-line and engaged shoulders on the way up, don’t finish the lift, then go all slack and flop the bar back to the ground. Down is just as important as up, especially when cycling for multiple reps at a heavier weight. Listen to the coaches.

After that, let’s get after some engine building with a 12 minute AMRAP. This triplet consists of these three movements: Burpee Pull-Ups, Dumbbell Snatches (alternating) and Ab-Mat Sit-Ups. The rep scheme is 9 BPUs, 18 DBS, and 27 AMSUs. Complete as many rounds of that as you can in the 12 min time frame.

Pay attention to the coaches for movement standards and strategy. If you do this one right, it’ll work all the parts. Have fun!


Cleans 4×3@80%

12 min AMRAP
9 burpee pull-ups
18 alternating dumbbell snatches (50/35)
27 ab-mat sit-ups

Tuesday 19 March 2019

Strength: Snatch Balance 4×2 @60-65% of snatch max


Cash in: 25 Push-ups

5 rounds for time

100m row

10 OHS (95/65)

100m row

10 KBS (53/35)

100m row

10 Wallballs (20/14)


Cash out: 25 push-ups

Thursday 14 March 2019 – Partner WOD!

Hey y’all, it is time for a partner WOD, so make sure your WOD buddy is in class!

This one is a grinder in the form of a 30-minute AMRAP with three moves that you will alternate between with a partner doing each consecutive movement. Huh?! Check it out; the three movements are a 400M row, 20 Box Jumps (24/20), and 20 Wallballs (20/14) and the rotation goes like this:

Partner 1 does the row, partner 2 does the box jumps, partner 1 does the wallballs, partner 2 does the row, partner 1 does the box jumps, partner 2 does the wallballs, rinse, repeat for 30 minutes. 

That way everybody gets to play and three simple movements get fairly spicy when you do them in an extended time domain (CrossFit speak for a loonng workout).

This one is going to be fun, so get in early with your partner, get your names on the board and get the work done. After that, watch for the CF Open Announcement at 8 pm for 19.4!

Partner WOD (teams of 2):  AMRAP 30
400m Row
20 Box Jumps (24/20)
20 Wallballs (20/14)

Wednesday 13 March

Today we’re going after some auxiliary work for strength before we take on a gymnastic movement focused WOD.

First, find yourself some moderately heavy dumbbells for a 10-Minute EMOM. We’ll be alternating between two movements on the odd and even minutes, ODD: The Bent Over Row and EVEN: Shoulder Press. The reps are low so find a weight that you can do all the reps and have some time to recover before the next movement.

For the bent over row, keep the shoulders down and away from your ears and focus on squeezing your shoulder blades together. This builds the auxiliary back muscles which can be ignored sometimes. These are the muscles that will help you lift better, so make sure you work them as well.

The Shoulder Press is a strict movement meaning no hip drive. If you can’t move the DBs you chose without a little help from a dip and drive, then they’re too heavy.

The WOD today is intended to work all the parts by taking a tour around the muscle groups. We start the journey with Ab-Mat sit-ups taxing the core, into hand release push-ups for the shoulders / back (Again, like the bent over row, try and focus on using the back and not just the shoulders), Then some Kettle Bell Swings to focus on hip drive and back extension, to Goblet Squats to tax the legs and midline stability to hold the weight up, finishing up with Burpees which hit…. well, they hit everything.

This is a fantastic example of a workout that doesn’t require a heavy bar bell to tax the system. It is simple, but not easy.

Oh, and life is short so have some fun with it!



Odd: 7 Bent over Rows
Even: 5 shoulder Press

WOD: For Time
50 ab mat sit-ups
40 hand release push-ups
30 KBS (53/35)
20 Goblet Squats (53/35)
10 Burpees