Back Squat – set 2-Rep Max

20 min time cap

Post weight to Comments


12min AMRAP

-Snatch Complex (Power Snatch, Hang Snatch & Full Snatch) 75% of 1RM

-200m Run *


*if you miss an attempt during the Snatch Complex, the run becomes 400m run.


Post total Rounds/Reps to Comments

So, the above means you can drop the bar in between the various snatch reps, but if you fail to make a rep during a complex, your run for that round goes from 200M to 400M


richpic courtesy of CrossFit Games


So, the above would not be a lock out on a snatch.  A start of a river dance with 300# overhead, but not a lockout for snatch 🙂  Couldn’t help it.  But congrats to Rich Froning and the other members of CrossFit Mayhem, who took the Team division at the Central Regional this weekend.



Please congratulate Coach Ed tomorrow as he will be pinning on Major!  Promotion ceremony goes down at the EOD building at 1100 if you can make it.




2014 CrossFit Games – Event 6 Regional Individual WOD

For Time:

50 Cal Row

50 Box Jump Overs (24/20)

50 Deadlifts (180/120)

50 Wall Balls (20/14)

50 Ring Dips

50 Wall Balls (20/14)

50 Deadlifts (180/120)

50 Box Jump Overs (24/20)

50 Cal Row


21 Min Time Cap

Post time to Comments

Video courtesy of CrossFit Games.  To get you in the mood for watching the final weekend of Regional competition, let’s take a journey back to Event 6 at the 2014 Regionals!



Weighted Dip


Try to either stay with the same weight or increase each round

Post weight used to Comments


Prior to today’s WOD, give these progressions a try…

Videos courtesy of Gymnastics WOD.  Coach Carl Paoli showing progression one of a candlestick roll to a squat.

In progression two, we move on to attempting to come up in a pistol.  Why do these?….



Hang Clean (135/95)

Pull ups

Alternating Candlestick to pistol

Post time to Comments


Libby StaciePhotos courtesy of Janeen Chang and Tony Frescas.  North Central Regional and multi-time CrossFit Games competitors Libby Dibiase and Stacie Tovar have both donated time in the past to helping out Military Affiliates.  Both have covered MC duties at throwdown events for CrossFit Team Offutt Tactical Fitness out of the kindness of their heart.  Not only awesome athletes, but even better people!

Cheer them on this weekend as both of them (as well as a ton of other Midwest all stars) will be giving it their all at the Central Regional.  Click on either pic to go to the Games website to see the schedule for this weekend.



Back Squat


Add 10lbs + from last set of last Back Squat workout (5May)


10 Min AMRAP:

3 Power Snatch – 75% of 1RM

6 Bar Facing Burpees

9 Toe through Rings


Post Time to Comments

Video courtesy of CrossFit Richmond.  Little variation from our normal Toe2Bar.  With Toe through Rings, it adds a bit more of an accuracy piece.  Still use the same kip as your would Toe2Bar.



Big Thank you to 20Nineteen CrossFit for inviting us out to do “Murph” with them for Memorial Day.  Pictured here Coaches Ed, Sherri, and Dave doin’ work.  Was great being out there and look forward to more events in the future.





Add 5lbs from last press workout (4 May)



For Time:

800M Run

25 Double Unders

400M Run

50Double Unders

200M Run

100 Double Unders


Post time to Comments



Reminder: No class at the Warrior PT tent today, but…..


CrossFit 2019 Murph

We have been invited to join CrossFit 2019 at their location (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310) to do “Murph”

Post a comment if you are going.



Big congrats to Coach Kris on his new assignment.  Gonna suck when you leave us but we wish you all the best!!


NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.


ALSO: If you plan to head out to CrossFit 2019 on Monday to do “Murph”, please let Coach Sherri know.



5 Rounds For Time

7 Front Squats (155/110)

8 Back Squats (155/110)

35 Bar Facing Burpees

*25 min time cap


Post time to Comments

The bar starts from the ground each round.



NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience…..BUT…..

CrossFit 2019 Murph

CrossFit 2019 has extended an invitation to all JSCF members to do “Murph” at their location.  See the above pic for info.  Although the address is listed above (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310), click on the above pic to go to their website for directions.


Beginner: Deadlift – 1×5, 1×5+

Add 10lbs to 13May weight  

Intermediate: Deadlift – 5RM

Shoot for 10 lbs over 5RM from 13May


7 min AMRAP:

10 Alternating Kettlebell Snatch (1.5/1)

20 Double Unders


2 min break



5 Power Snatch (135/95)

10 Pull Ups


Score = combined score from both AMRAPs

Post score to Comments


NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.


Front Squat


Add 5lbs from last FS workout(11May)

Video courtesy of CrossFit HQ.  CrossFit Seminar Staff member Julie Foucher demonstrates the front squat. For more info on CrossFit’s Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml

Can Julie make one more run to win the CrossFit Games in July?  Tune in the weekend of May 29-31 at games.crossfit.com to find out!


Turkish Get Ups

2,2,2,2,2(per arm)

Increase weight ea round


NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.



Push Press


Add 5lbs from last push press workout (12May)


21-18-15-12-9-6-3* of:

Shoulder to Overhead (115/75)



*15 Double Unders between ea round


Post Time to Comments

So, to clarify, start with 21 Shoulder2Overheads, then 21 Pull Ups, then 15 Double Unders, then 18 S2OH, etc….


Amanda Goodman OPEX Red

Pics courtesy of CrossFit Games

Big congrats to Scottsdale’s own Team OPEX Red and Amanda Goodman.  Both finished third in their respective divisions at this weekend’s South Regional and will be going to Carson, Ca in July for the CrossFit Games!