Wednesday 6 February 2019

Hello Athletes, I hope you all enjoyed “Death by Burpees”, especially as a surprise with no post the night before. You’re welcome, but now back to the regularly schedule!

Tomorrow the work is broken into two sections, first we’ll get the strength work done by doing some Back Squats. And by some, I mean 5 sets of 5 reps at 75% of your 1RM weight. We’re upping the ante here, getting a little heavier, than last week but reducing the number of reps as we chase a new 1RM in a few more weeks. Make this work challenging and push through it.

For the movement, keep the chest up and the lumbar spine neutral. Stay off your toes and drive through your heels. The coaches will be there to ensure your form is on point so listen to them.

The WOD today will need that bar bell so set it up to RX (115/85) or a heavy weight to do thrusters (Yep, I said it). This 7 minute AMRAP is a triplet consisting of 3 Hang Cleans, 6 Thrusters, 9 C2B Pull-Ups.  This is aggressive, but it’s a short time duration so find a hard scale for the pull-ups, and a heavy weight for the Thrusters that you can still do them (first round can be broken up as required, but not 6 singles).

Now, get in there and fight for it.


STR: BackSquat 5×5@75%

WOD: 7 min AMRAP
3 Hang Cleans (115/85)
6 Thrusters (115/85)
9 C2B Pull Ups


Monday 4 February 2019 – Going for 6!

Hey athletes! Going to keep it short as I prepare to watch the New England Patriots get after some legendary status! Tomorrow’s workout will be Strength and a WOD which is as elegant as it is brutal.

First work on your Hang Snatch for 4 sets of 2 reps at 75% of your 1RM. This is going to be “grippy”, so this is a phenomenal time to work on your hook grip. This will allow you to hold the bar with less effort, but can feel a little uncomfortable if you’re not used to it. Try it and you’ll see you can focus more on the movement and less on the “oh man, I might drop this bar, my grip is tired…”

Once you get through that, get your bar loaded with a moderately heavy weight that you can do a full set of 10 Power Snatches (or after that previous work, something you don’t have to break up into more 2 sets).

The WOD is an 18 Minute AMRAP consisting of 30/21 calories  (Assault Bike or Rower), 3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 Air Squats each round), and 10 Power Snatches. Complete that set of work as many times as you can in 18 minutes.

Have a great night and GO PATS!

STR: 4×2 hang snatch at 75%

WOD: 18 min AMRAP
30/21 Cal bike/row
3 rounds of Cindy
10 power snatches (115/80)

Friday 1 February 2019

It’s Friday and what a great day for fitness! Today we are going after some cleans for the strength portion followed by another CrossFit Open WOD, so buckle up.

For the Cleans you will be working up to 75% of your 1RM, then using that to complete 5 sets of 3 reps.  This will feel on the heavier side, and if you need to reset your stance after each lift to ensure you’ve got it down, then do so. Do not lift, drop, stand around for 10 secs, relift. That is not the stimulus you’re looking for.

Once that is done, keep your bar and set it to a moderately heavy weight for today’s CrossFit Open WOD which is 15.4. This is an 8-minute AMRAP, couplet of Handstand Push-ups and Cleans and the RX weight is 185/125. These movements are done in an ascending rep pattern which can be seen below. Each ’round’ the HSPU increase by 3 (Starting at 3) while the Cleans climb by every 3 rounds. WHAT?! yeah, I know, crazy. Just look at the description below and you’ll get it.

Strategy: It’s 8 minutes, get after it. Be sure and pick your scale wisely if you don’t chase this monster RX. Make the movements difficult but doable and get them done. The Open is coming and it’s not going to tickle.

Strength: Cleans 5×3 @75%

WOD: CrossFit Open 15.4
AMRAP in 8 min
HSPU & Cleans @ 185/125


Thursday 31 January 2019 – Team Wod Thursday!

Hey friends, it is time for the latest edition of Team WOD Thursday! Hit up your partner and let them know to be there “on time, on target” so you can activate those wonder twin powers and take on this pure grinder.

The concept is simple, you and your swole-mate devise a strategy to get through the WOD below where you share the workload and get it done as quickly as possible. These are big numbers, but don’t worry. Between the two of you, you got this.

For the 1500M row, consider just breaking it up by two, because the transition times can be slow there. The 200 Double Unders is a place where you can start to haggle about future movements if one of you can rock them and the other struggles. But, if you want to get better at double unders, do them. For those sets of 100, especially up front, go for sets of 25, which will be manageable. The key is constant motion.

When you get to the DB Snatch, you’ll realize how much of your legs you use to hoist that weight overhead, so choose wisely and alternate arms.

The final two moves are going to be a complete gut check. Remember there is a significant difference between what you CAN do and what you WANT to do. So, do what you can!

Teams of 2, for time:
1500m Row
200 Double Unders
100 Mountain Climbers
100 Abmat Situps
100 Kettle Bell Swings (1.5/1)
50 DB Snatch (50/35)
50 Pullups
75 Burpees


Wednesday 30 January 2019 – A series of AMRAPS

Howdy Athletes; This week has started off strong with back to back days of pure, hard work and today is another opportunity to chase your fitness! Today we forego the strength / skill work in order to chase series of 5 minute AMRAPS with a 5 min break between each one.

These short bouts of high output are all triplets with each one having an Assault Bike for Calorie Buy In which when completed begins the AMRAP portion of Deadlifts and Double Unders. Each round, the time domain remains 5 minutes, but the calorie/rep scheme decrease while the DL weight climbs.

As you warm up for this WOD, focus on the Double Unders so you can work on getting this movement down. Then when you get it down, get it in small sets. When you it down in small sets, work on big sets. This is a movement that requires specificity. If you want to get better at it, you need to do it. And trust me, YOU CAN GET BETTER AT IT. The reps for Dubs are 30/20/10 for each AMRAP respectively. Doesn’t sound to bad until you put in the leg work from the bike and DLs.

The Deadlifts start at 12 reps at RX 185/135 and then move to 9 at 225/155 and finally 6 at 275/185. If these weights are not in your wheelhouse yet, simply scale to a moderately heavy to heavy weight that you can finish the first set in no more that two sets (one would be good). After that, break it up as you see fit, but don’t make it so heavy that you have to take elongated breaks. That is NOT the intent of the workout. Move consistently under pressure. It’s only 5 minutes and you get 5 minutes to recover before you do it again.

Get in there, find your scale and pace and work consistently. If you’re not on the edge, you’re taking up too much room.


5 Minute AMRAP:
Buy-In: 30/25 Cals on bike
12 Deadlifts (185/135)
30 double unders
-Rest 5 Minutes-
5 Minute AMRAP:
Buy-In: 25/20 Cals on bike
9 Deadlifts (225/155)
20 double unders
-Rest 5 Minutes-
5 Minute AMRAP:
Buy-In: 20/15 Cals on bike
6 Deadlifts (275/185)
10 double unders