Thursday 13 December 2018

Today’s work is back to the Strict Press followed by a Kettle Bell driven WOD.

First, work up to 90% of your max for 5 sets of 2 reps Strict Press, and remember as soon as you employ a hip drive to assist you in moving the weight off the shoulders and into the over head position, it is no longer a Strict press.

Once that is complete, grab your kettle bell (53/35 RX) and get ready for the WOD. Four rounds for time, 30 Kettle Bell Swings, 30 Yard KB Lunges and a 400 M run. Pay attention to your mid-line stability  through the entire KB Swing. Don’t finish up your set and then just go slack and round your back as you slam the KB to the ground. Stay strong!

Same with your KB Lunges; Keep your torso erect and don’t bend over at the waist. That can compromise your lumbar spine and lead to early fatigue.

After those moves you only have to run 400M so go fast!

Shoulder Press 5×2 @90%

4 rounds
30 KBS (53/35)
30 yard KB Lung (53/35)
400 m Run


We’re getting close to maxing our Snatch and Clean and Jerk, if you’re competing in the lift off this week, you’ll be nice and peaked for max efforts.

Doubles in the snatch at 90% are not always the easiest, take your time and get set for each rep.


Ghost is a nasty little work out developed by CrossFit for Robert “The Ghost” Guerrero, a boxer who used CroasFit to prepare for a fight.

This is a fight gone bad style work out, so you’re pushing the pace each minute on each movement trying to get the most reps you can.


You get a whole minute of rest every round, and you’ll need it if you’re doing this work out right.




Snatch 5×2 @90%


6 rounds for reps (24 min)
1 min Cal Row
1 min Burpees
1 min Double Unders
1 min rest


Friday 7 December 2018 – A date that will live in infamy

Happy Friday! Our strength focus today is the Over Head Squat followed by a series of 3 minute AMRAPs for the WOD. Are you ready? Good!

First, we will take on the Over Head Squat, building up to 85-90% or your 1RM for this movement and going for 4 sets of 2 reps. This will feel heavy and perhaps a bit unstable when at the lowest point of your squat. Take care to focus on active shoulders and arms, constantly pushing the bar up. When it becomes slack, movement occurs. This ‘wobble’ has the potential to cause you to miss your lift. Stay active and engaged for the entire movement.

After that, we will scale back the weight on our OHS, but keep it for the WOD. This one is a smoker, so pace yourself but remember you only have 3 minutes, so GO!

Each 3 Min AMRAP  is three movements, in a descending scale for reps, but increasing weight for the OHS. Fun, right? It breaks down like this:

First 3 min AMRAP: 21 OHS at a light weight (95/65 RX), then 21 Burpees over your Rower, then, for the remainder of the 3 minutes, MAX CALORIE ROW!

now, rest for 3 minutes,

Second 3 min AMRAP: 18 OHS at moderate weight (115/80 RX), 18 Burpees over your Rower, then again, max cal row for remaining time.

Rest 3 more minutes,

Third 3 min AMPRAP: 15 OHS at a heavy weight (135/95 RX), 15 Burpees, and max cal row.

Last 3 min rest,

FINAL 3 min AMPAP: 12 OHS heavier than before (155/105), 12 Burpees, finsh with a blazing max cal row! DONE!

Then, tell someone in class they ROCKED IT and to have a great weekend.

OHS 4×2 @ 85-90%

AMRAP 3 min
21 OHS (95/65)
21 Burpee over erg
max cal row

rest 3 min

amrap 3
18 ohs (115/80)
18 burpees over erg
max cal row

rest 3 min

15 OHS (135/95)
15 burpees over the erg
max cal row

rest 3 min

amrap 3 min
12 ohs (155/105)
12 burpee over erg
max cal row


Thursday 6 December

Welcome back Athletes, today we have a great partner WOD for you after you go for your 1 Rep Max Deadlift!

First, we will warm up the hips and grips, hit the points of performance, and then work to pick up as much weight as physically possible (with proper form) one time. We will have around 15 minutes to progress from warm up weights and find your max, so take time between lifts, especially on the higher end after applying a tremendous amount of stimulus to your system. As always, make the big jumps early and don’t forget the micro adjustment weights because X+1# is better than X#.

After that, put away your bar bells, grab your Swole Mate and set up your station. You will need an Assault Bike, Wall Balls (20/14), A Box on the 20 side, Dumbbells (50/35 RX), Ab Mats, Kettle Bells (53/35 RX), and enough room around you to make some magic.

The WOD is a 30 Minute AMRAP of five movements: 20/16 AB Cal, 10 Wall Balls, 10 Dumbbell Box Step Overs, 10 Ab Mat Sit-ups, & 10 KBS all done over and over for 30 minutes, so grab some chalk for keeping score.

There are a few strategies to attack this WOD for max output, so pay attention to the coaches and we’ll get you there.

It’s one thing to work out in a group, competing and comparing yourself to everyone else, but Team Work is a great way to push through spots where you want to back off since your partner is depending on you.

After it’s all over and you catch your breath, give your partner a fist bump or high-five. You both worked hard!

Deadlift: 1 rep max

Teams of 2
30 min AMRAP

20/16 Cal on Bike
10 Wallballs (20/14)
10 DB box stepovers (20 in)/(50/35)
10 ab mat sit ups
10 KBS (53/35)