Friday 15 February 2019 – Easy day… psyche

It’s Friday and time for another Open Prep day, so start your engine and buckle up for some strength and a WOD straight out of the 2014 CrossFit Open.

First we’re going to focus on power and stability with the Over Head Squat. You’ll work through 4 sets of 3 reps at 75% of your 1RM, so this one will be tough, but you can get through it. Keep the shoulders active and push that bar away from you, straight up.

Once that is complete, reload your bar for moderately light to moderate weighted OHS as we take on CrossFit Open WOD 14.2.

This is a series of timed Couplets using the OHS (95/65) and Chest to Bar pull-ups. The work is broken down into 3-minute sets to complete 2 rounds of OHS / C2B. At …3, 2, 1 GO! In the first 3-minutes complete 10 OHS and 10 C2B, if you complete that, at 3-6 minutes complete 12 OHS and C2B, if you complete that, from 6-9 minutes do 14 OHS and C2B. Continue this upward trending rep scheme, increasing by 2 each new 3-minute cycle. Once you cannot complete the two sets in the allotted time, you are finished. Scale wisely.

Your score is the number of reps completed.


STR: OHS 4×3@75%

WOD: CrossFit Open 14.2

2 rounds 0:00-3:00
10 OHS 95/65
10 Chest to Bar

From 3:00-6:00
12 OHS 95/65
12 C2B

From 6:00-9:00
14 OHS 95/65
14 C2B

Onward and upward….

Official standards for 14.2 can be found here:


Tuesday 12 February 2019

Hey there athletes, today we continue on the path to better-faster-stronger as we chase the best version of us we can be.

Our strength movement today is the Split Jerk, a variation of the shoulder to overhead movement. Pay attention to the coaches as they demo this, especially the footwork involved. When you split your feet apart to move below the bar and catch the weight, be sure you give yourself enough width between in order to establish stability.

Work on getting 4 sets of 3 reps at 75% of your 1RM. If you don’t have a 1RM for the split jerk, work to a moderately heavy weight that you can move the 3 times per set.

Once that is done, reload your bar to a moderate weight you can Push Jerk for the WOD. I say moderate, meaning not too heavy, because you’re going to have to do it 60 times (30-20-10) and the RX is 115/85. This high volume movement will be completed AFTER you perform the same reps of high wall balls (to 12 /11 foot targets), and high Box Jump Overs (30/24).

If the RX heights for these movements are out of your ability, simply scale to a point where they are a little higher than you’re used to doing, but be safe. I can tell you, those boxes bite back sometimes.



STR: Split Jerk: 4×3 @75%


Wall Ball (20/14) to 12/11ft
Box Jump Over (30/24)
Push Jerk (115/85)
*12 MIN CAP*

Monday 11 February 2019 – Fight Gone Bad Retest

It’s Monday and we have a fantastic way to kick off your week; today we will retest the HWCF Nutrition Challenge WOD: Fight Gone Bad!

That’s right, we are going to get back into that ring and fight through those three rounds (Each station 1 minute) of Wall Balls, Sumo Deadlift High-Pull , Box Jumps, Push Press, Row for max calories. After each round, rest one minute and then go again.

Be sure if you are retesting this for the Nutrition Challenge, you do the same scales / weights / you did in the original so your scores are comparable.

Just like last time, your score is the total number of reps for each station with the row being 1 cal = 1 rep for all the rounds.

Log it down at the end and let’s see how you compare to the first pass of this slug fest.

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)/14 pound ball, 9 ft target
Sumo Deadlift High-Pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-Press, 75 pounds (Reps)
Row (Calories)


Friday 8 February 2019 – Lots to do, so get in and be ready!

Happy Friday Athletes! Today we’re coming at you with a fitness bonanza, with not one; not two; but THREE parts to the class. This means, we need to be efficient and move with purpose, so get in early, get your name on the board before the class starts because we’re going to need all the time.

After the coaches warm you up and get you prepped for the work, the first thing you’ll do is some strength work with the Push Press. These 5 sets of 3 reps will be done at 75% of your 1RM weight; remember the push press allows you to dip and drive that weight, so it will be heavier than your strict press. With that said, if you get to a point that you are having to RE-DIP under it to catch, then you’re too heavy and doing Push Jerks. The Coaches will show you exactly which is which and then keep you honest.

Once you finish that up, get your jump rope out because it’s time to do some SKILL work on your Double Unders! Spend some time warming up with some singles, then try “high” singles, then get into the Dubs by keeping that high jump and speeding up the rope to pass under you twice. If the rhythm is difficult, put down the rope, jump high and practice tapping your thighs in rapid, doubles. Again, the coaches will help you find that rhythm and height.

After THAT’s done, it’s time for a Quick and Dirty 10 minute AMRAP! In 10 minutes, do as many rounds as possible of 50 Double Unders, 25 Ab-Mat Sit-Ups, and 5 Hang Snatches (95/65). If you are still struggling with the Dubs, then 50 will be a daunting number, but don’t just revert to singles!

STRATEGY: if you can ‘do’ dubs, but 50 is a lot, do a time trial of 60 seconds and use the number of Dubs you get there as your target number, regardless of style (Dubs, mixed single/dubs). Just do the movement.

Get in early, move with purpose, be efficient in your movements and time management. To quote that most epic of American Films, Smokey and the Bandit, “We’ve got a long way to go, and a short time to get there”.

Strength: Push Press 5X3@75%

Skill: Double Under Practice

WOD: 10 min AMRAP
50 Double Unders
25 Ab mat sit-ups
5 Hang Snatches (95/65)

Thursday 7 February 2019

Hey there friends, today is a CrossFit Open prep day (aren’t they all really?) and we’ll be working on some skills that have been seen in past Opens and then tackle a CrossFit Open WOD; Let’s get busy!

First, you will get the opportunity to hone your Toes to Bar and Muscle Ups. If you don’t have either of these, focus on working with the hardest scale you can. The coaches will gladly show you the way, but only you can get there.

Today’s WOD is CrossFit Open 14.4, a 14 Minute AMRAP of 5 movements in a descending rep scheme. Check it out:

First, get on your rower and complete a 60 Calorie Row, then get to the rig and complete 50 Toes To Bar, then get to the wall and complete 40 Wall Balls (20/14), then get to your Bar Bell and complete 30 Cleans (135/95), finally complete 20 Muscle Ups.

If you complete one round, start again on the rower and continue the sequence until time is up. Score is total repetitions completed (on the rower 1 calorie = 1 rep).

This is a lot of work to be done in a short amount of time, so scale accordingly and pay the man.


Skill: Toes to Bar/ Muscle Ups

60 Calorie Row
50 Toes to bar
40 wallballs (20/14)
30 Cleans 135/95
20 Muscle Ups