Wednesday 19 December 2018 – Mental Fortitude

Wednesday’s workout, again, is quite simple but it is not easy. First, you will work up to your 1RM Back Squat, finding the max weight you can move with correct form.

Keep the chest up and spine neutral. If you’re rounding out, hunched over, then it is a bad rep. Work it hard, but keep it safe.

After you get that done, put away your bar bell and find yourself a space on the floor because it’s time to pay the man. Today’s WOD is the CrossFit Open 12.1: As many reps as possible in seven minutes of………Burpees.

Now, those of you still here, I say again, this is simple but not easy and will require a level of Mental Fortitude to even show up today. You know burpees. You hate burpees. Now, you will do nothing BUT BURPEES for 7 minutes. But, I’ll let you in on a little secret: You got this.

Everyday of your life you have a “Best I’ve Got”. Get in there and use that and you will have accomplished the mission.


Backsquat 1 rep max

WOD: Crossfit Open 12.1


Tuesday 18 December 2018 – AMRAP 20 with some short running

Today we’re going after a 20 min AMRAP of some light bar bell work and short 200M runs.

The RX weight for the Power Snatches, Thrusters, and Clean and Jerks is (75/55) which means, find a weight that is moderate at most and you could probably do the first round of each move unbroken. I’m not saying DO it unbroken since you don’t want to red-line in the first 60 seconds, but you COULD do it.

The format is simple: on “GO” perform 15 Power Snatches, then run 200M. When you return, do 15 Thrusters and back out on the run. Return again and to 15 Clean & Jerks and run another 200. That is a full round. Now, get out there and do that as many times as possible for 20 minutes!

20 min AMRAP
15 Power Snatches (75/55)
200 meter run
15 Thrusters (75/55)
200 meter run
15 Clean and Jerk (75/55)
200 meter run

Monday 17 December 2018 – Simple, Not Easy: Two Lifts for Max

Happy Monday Athletes. Today will be simple but not easy; get in to the box, get warmed up, then get to your One Rep Max Snatch followed by your One Rep Max Clean & Jerk.

Sounds like it should be a straight forward day, right? Maybe you think, what about a cash out or MetCon of some type? It’s this simple, if you put in the effort to get to your legitimate 1RM for both of these lifts, you will not a) want or b) be able to sufficiently attack any MetCon afterwards.

With that said, if you burn through these lifts and max them out only to see you have a lot of time left, then we present you with two options: 1K row for time or 100 Cal Assault Bike Calories (130 Schwinn).

Today is all about getting a true understanding of your current strength. This is not to say if it’s good or not. Today we find out where you are on your journey and a path for where to go next. 2019 is here; set some goals!


STR 1: Max Snatch


STR 2: Max Clean and Jerk


Friday 14 December 2018 – Get ready for LIFT OFF!

Happy Friday Athletes! Tomorrow is the HWCF Oly Lift Off, if you’re competing take today to roll and stretch, maybe do some light bar bell only movements and work the bike a bit. Make sure you’re at your peak for the competition.

IF you are NOT participating in tomorrow’s event…. WHY NOT?!

Today’s work is right out of the CrossFit open as we take on CF Open Workout 12.3. This 18 minute AMRAP consists of three straight forward movements: 15 Box Jumps (24/20), 12 Push Press (95/55), 9 Toes To Bar. You complete this cycle as many times as possible for 18 minutes.

This is a good one that will push you to your edge without a lot of heavy weight, so use it! Have a great weekend and see you Monday.


WOD: CF Open 12.3

AMRAP 18 min
15 box jumps (24/20)
12 Push Press (95/55)
9 Toes to Bar