Friday 18 January 2019 – Never Give Up!

Athletes! It’s Friday and we’re ending this week on a high note by presenting you with the opportunity to get in some solid skill work before you take on a CrossFit Open WOD!

The skill work will focus on the Muscle Up and don’t worry if you instantly thought, I can’t do muscle ups. First, you absolutely CAN do muscle ups, you just HAVEN’T done one yet. Second, let the coaches help you work on your progression, which can have many steps. Get the kip down, work on the pulling to your hips and not your chest, get the grip down, do jumping transitions, try banded, there are a LOT of ways to work up to that first Muscle Up. Einstein said it best, “You only fail when you stop trying”. So, NEVER GIVE UP.

Today’s WOD is the CrossFit Open 16.3, which is a 7 minute AMRAP of 10 Power Snatches at 75/55 and 3 Bar MU. Now, again, if you can’t get those 3 bar MUs, don’t worry. There is a scaled version of this WOD that will get you plenty amped up as well with 10 Power Snatches at 45/35 and 5 Jumping Chest To Bar Pull-Ups. Does that sound easy? Let me know at the end.

Either of these options are going to get you to the intent of this WOD. It’s shouldery, so get ready for that. Warm those shoulders up well. Get in a little early for some mobility first. That is not a bad idea.

For your enjoyment and as a life goal, I leave you with an image that has been with me from my earliest days in the military. Be the frog.


Skill: Muscle Up Work

WOD: CFO 16.3
10 Power Snatches 75/55
3 bar muscle ups
– or scaled version –
10 power snatches 45/35
5 jumping chest to bar pull-ups

Thursday 17 January 2019

It’s Team WOD Thursday so make sure your workout partner is there tomorrow!

The strength portion today will have a different focus, and we will cover the difference between the Push Press and the Push Jerk. The coaches will demonstrate these movements, then run you through them to ensure that you have them both. Once you have them down, get ready to use them in the WOD.

This partner WOD is a 12 minute AMRAP of moderately heavy Hang Power Cleans, Push Press, and Push Jerks. The RX weights today are (165/115) but the reps are held at 3 per movement each ’round’. Find a weight that you can do successfully but it is work. Each partner completes 1 full round before rotating.

After the 12 minutes has elapsed, clean up your bars and get ready for the Coach’s Preference Ab Work cash out!

Skill Strength: push press and push jerks

Partner WOD:
12 min AMRAP
3 Hang Power Cleans (165/115)
3 Push Press (165/115)
3 Push Jerks (165/115)

Wednesday 16 January 2019

Happy hump-day athletes, today’s fitness includes some strength work on our back squats and a WOD for time.

First, you’ll get 5 sets of 4 reps at 70-75% of your 1RM, and as always, the warm up sets don’t count. That does not mean, jump right to the 70% mark and get hot! Warm up to your working weight properly and then begin your count.

Today’s WOD is 3 Rounds For Time of 20 Kettle Bell Swings (53/35); 200 M Row; 20 Burpees; 200 M Row. Very straight forward fitness today, so get in there and get it!

Also, WRITE YOUR SCORES ON THE BOARD. Oh, and have fun!

Backsquat 5×4 @70-75%

3 rounds for time
20 KBS 53/35
200 M Row
20 Burpees
200 M Row

Tuesday 15 January 2019 – All the Dubs

This Tuesday’s work is quite fitting, I mean it’s “Two-s Day” and in honor of that we will get your Double Unders dialed in!

For the skill portion of the class, we will focus on the mechanics and consistency of this movement. Of all the guidance you will receive, I would say keep your shoulders and arms relaxed. As soon as that starts to tighten up, you’re on borrowed time for Dubs. When you do your single unders, pay attention to how that feels to have your hands by your side and loose.

After you spend some time on working on those elusive DUs, get ready to put them to the test in the WOD.

It is a simple chipper alternating between a good volume of Dubs and a few other movements (See Below). The key here is to work on those Dubs and keep the streak alive. If you can not do 60 DUs ‘easily’, then a good strategy is to pick a time domain, say 90 seconds, and do as many as you can. Then, that becomes your number for the WOD. Can’t do consistent DUs? Then work on the 1-1-2 sort of format where you get yourself set up with singles then get a double. Do this for the allotted time domain or number you have set for yourself.

The alternating exercises will put additional workload on your shoulders, so when you get back to your next set of Dubs, you’ll feel it. Remember; RELAX.


Skill: Double Unders

WOD: For time
60 double unders
30 alt DB snatches 50/35
60 double unders
30 cal Row
60 double unders
30 pull-ups
60 double unders
30 cal row
60 double unders
30 alt db snatches 50/35

For the DB Snatches:

Friday 11 January 2019 – On-Ramp day 3 (AM)

It’s Friday and the last day of this month’s On-Ramp class in the am, so get to the PM classes for something special: Let’s crush the CrossFit Open Workout – 15.5!

This workout is a couplet consisting of Thrusters and Rowing for calories. Both of these moves are based on explosive hip extension to drive them, moving the weights out of the squat into the over head press for Thrusters and driving the power portion of your rowing stroke. This will build quickly, so if you get after it right out of the gate, you will implode.

A Strategy: Scale to a weight for the Thrusters that you can complete round one (27 reps) in big sets. Unbroken will be a) too light and/or b) cost you dearly later in the game. For the Row, find a strong, deliberate, MAINTAINABLE pace and hold it. This is the part where you need to recover, but do it while you work.

The rep scheme is 27-21-15-9, the classic Fran scheme but with the added 27; think of it as “the bonus plan”.

Get it done and have a great weekend! See you Monday.


CrossFit Open 15.5 (For time)
27 Cal Row
27 Thrusters (95/65)
21 Cal Row
21 Thrusters
15 Cal Row
15 Thrusters
9 Cal Row
9 Thrusters