Tuesday 29 January 2019

Hey athletes, how are you feeling after those thrusters and DB squats? Shoulders and legs feeling it a bit? Cool, cool. So, today we’ll be focusing on our shoulders and legs again, but today with a pull rather than a push when we take on the Chest to Bar Pull Up!

The skill work today is going to be focused on working up the C2B pull-up or a scale of that. Work on a dynamic kip and a pull deep to the ribs or towards the waist, not the shoulders. The coaches will show you the way and help you find your path to C2B enlightenment, so pay attention.

Once you get your scale locked in for that movement, get ready to test it under WOD conditions. The workout is three rounds for time of a triplet consisting of 10 C2B, 10 Front Squats (165/125), and 10 Bar Facing Burpees.

Scale this one accordingly, but remember it’s only 3 rounds and 10 reps of each movement per round, so get after it. To get better, you have to get out of your comfort zone. That’s where the magic happens.


Skill: Chest to Bars/Pull-ups

3 rounds
10 C2B
10 Front Squats (165/125)
10 bar facing burpees

Monday 28 January 2019 – Rise and Grind

It’s Monday and time to start the weekly grind. Today’s programming is going to push you right out of your comfort zone so buckle up!

First we are going to do get some strength work done by warming up and then completing four sets of three Hang Snatches at 75% of your One Rep Max weight. Get all three of these moves done without setting the bar down, then take the time you need to do it again, three more times.

Finish that up and then put away the bar bells, because today’s WOD is a triplet chipper using a moderate weight for dumbbells. What’s a moderate weight you ask? Good question! Today it will be a weight that you can move through Dumbbell Thrusters & Dumbbell Squats 105 times. Each. Oh, and for the third movement; Burpees. The sets start at 30, and goes down by 5 each round until complete. So, what’s a moderate weight? What weight can you do 30 DB Thursters into 30 DB Squats on round one; oh, but not be “easy”?

Let’s find out!


STR: Hang Snatch 4×3@75%

WOD: For Time

DB Thrusters (pick mod weight)
DB Squats (same weight)

or for Coach Matt:




Friday 25 January 2019

It’s Friday and we have something special for you to round out this week’s fitness. Today’s program is preparing you for the upcoming CrossFit Open by first establishing a strength set which directly moves into the WOD.

First, we will work on the deadlift for 5 sets of 5 at 75-80% of your 1RM weight. Spend some time warming up, then build up to your working weight and get it done. Keep that back neutral!

Once that is complete, it’s time to take on another CrossFit Open Workout; hello 14.3 which is a straight forward AMRAP (as many reps as possible) in 8 minutes of Deadlifts / Box Jumps. As you can see below, the hard part is that both the weight AND number of reps increases for the Deadlift movement each round.

Over Analysis Warning: (As a point of interest regarding the CFO 14.3 results that year: The first 90 reps didn’t slow too many people down, but things got janky in the 4th and 5th sets and the crowd fell off quickly. This means people got through the 20 @ 155/225 for the most part, but after that the struggle got real.)

This one’s eight minutes of work, so get after it!

STRDeadlift 5×5@75-80%

WOD: CrossFit Open 14.3
AMRAP in 8 min
10 Deadlifts @135/95
15 Box Jumps @ 24/20
15 Deadlifts @ 185/135
15 Box Jumps@ 24/20
20 Deadlifts @ 225/155
15 Box Jumps@ 24/20
25 Deadlifts @275/185
15 Box Jumps@ 24/20
30 Deadlifts @315/205
15 Box Jumps@ 24/20
35 Deadlifts @ 365/225
15 Box Jumps @ 24/20

Thursday 24 January 2019

Hey Athletes, it’s Thursday with an expected high in the mid 50s….sounds like a good day to get in and rock some fitness!

In honor of Coach Justin’s hero, and the greatest quarterback of all time, Tom Brady, today we will do some GOAT WORK! (Hey Justin…)

Pick a skill that you find difficult, doesn’t come up often, and you want to own like a 6th Super Bowl Ring, and get on it. A few of my favorites: Pistol Squats (haven’t seen those in the open in a while…), Static handstand holds (try against a wall), Toes To Bar, the sky is the limit. Spend some time working towards mastering your chosen skill of the day.

When that’s done, we are going to push the time domain by putting in a 30 EMOM consisting of three movements: Kettle Bell Swings (53/35), Walking Lunges, Ab-Mat Situps. The RX for these movements is 20/20/20, but scale the reps accordingly so you can complete them every round for the full 30 minutes.

This one’s fun, enjoy it!

(Disclaimer: The views portrayed within are those of the author and of every true New Englander, and not necessarily representative of those of other HWCF coaching staff from places with inadequate sports teams…winky face…)

Skill: Goat work

EMOM for 30 min

Minute 1: 20 KBS (53/35)
Minute 2: 20 walking lunges
Minute 3: 20 ab mat sit ups

Wednesday 23 January 2019

Hey there friends, today we’re going after some more skill work in preparation for the upcoming CrossFit Open. This one’s going after the Hand Stand Push Up in all of its glory. If you haven’t nailed down this movement yet, don’t worry; we will get you a scale to focus on. Try something that takes you out of your comfort zone, but stay attuned to your body. During this session, identify and commit to the scale option you will use for the Open.

In order to ensure you have chosen a proper scale, we will use it in today’s WOD. This one is going to test your resolve, so stay focused and break up the sets early so you can make it to the end. If you don’t pace this one properly, the wheels will come right off the struggle bus.

The movements are simple: Pull-Ups & Hand Stand Push Ups (The scale you identified during skill work).

The concept is also simple: alternating movements starting at 21 and descending in scale by 3 reps per round. (SPOILER ALERT: STOP READING IF YOU DON’T LIKE MATH. OR FACTS) This gives you 168 reps total, and 84 of each movement. So, again, break those sets up early on.

You got this, so get in there and fight! When you finish, PUT YOUR SCORE ON THE BOARD (Looking at you morning folks).

Strength Skill:

For time:
21 Pull-Ups
18 Pull-ups
15 Pull-ups
12 Pull-ups
9 Pull-ups
6 Pull-Ups
3 Pull-Ups