Sumo Deadlift



Increase weight ea set


4 Sets of:

 1:00 Handstand Hold with chest facing wall

 1:00 L-Sit Hold*

 1:00 Squat Isometric Hold(bottom of squat)


L-Sit Hold Demo*

This video shows both the RX version of the L-sit, done on plates, as well as the legs tucked scale.

For the handstand hold, goal is to walk up on the wall until your chest is touchingthe wall.  IF you are not able to, either walk up the wall as far as you can, or go to pike push up hold


Scaling Options:

HS Hold-> Pike Push up hold

L-Sit –knees bent

Squat hold -> to target depth


Cool Down:

Reverse Hyper ext – 3×20


Roll out back – 3 min



Today is the Day!  Thunderbolt Cup is upon us!



“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats


Rest 1 minute.

Repeat for a total of 5 cycles


Score = Total Rounds and Reps

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

We will have our 0530 class and then run heats starting at 0800ish for the Thunderbolt Cup.


Scaling Options:

Bar Weight -> As needed

Push ups -> off bench

Air Squats -> to target


Cool Down:

Banded Front Rack stretch – 2 min per side


Thread the needle x1 min per side


Thunderbolt Cup tomorrow, folks!  Don’t forget!  Earn points for your squadron by doing our WOD!



Overhead Squat



Increase weight ea set

video courtesy of CrossFit HQ.  Good time to talk about proper positioning of your entire shoulder/back area.

Higher rep count, so pushing that musclular endurance.   Maintain good form throughout!




KB Swing (53/35)

Chest2Bar Pull Ups

*200M run after each set of C2B pull ups

So, order is 21 burpees, 21 KBS, 21 C2B, 200 M run, 15 burpees, 15 KBS, 15 C2B, 200M run, 9 Burpees, 9 KBS, 9 C2B, 200M run


Scaling Options:

KBS -> 35/25

C2B -> Chin above->Ring Rows/body rows


Cool Down:

Banded lat stretch – 2 min per side


Banded OH stretch – 2 min per side


pic courtesy of Eventbrite

Are you ready!  The Thunderbolt Cup goes down this Thursday and Friday!  We will have a CrossFit event on Thursday, so sign up now!  Click on the above pick to go to the registration site!



10 Min AMRAP:

15 Box Jumps (24/20)

300M Row


5 Min Rest, then…


4 Sets For Time:

15 Feet Elevated Push Up (Feet on 20″ Box)

30 Double Unders


For feet-elevated push ups, this is the gist of it, but do on a 20″ box.

So, start the clock and fir the first 10 min, do the first WOD, at the 10 min mark, take a five min break, start WOD 2 at the 15 min mark.  When you finish WOD 2, subtract 15 min off your time.


Scaling Options:

BJ ->20/16

Row ->300M Ski Erg

Feet elevated push up ->Feet on top of 45# plate->Hand rel push up, no elevation

DU -> Attempts through 30 rope contacts ->30 penguin jumps


Cool Down:

Doorway stretch – 1 min per side


Calf stretch on rig – 2X 1 min per side



Power Clean + Front Squat

 5X1 As Heavy As Possible

Final run of Power Clean+Front Squat complex before re-testing our 5X5!  Goal today is to complete 5 heavy singles.  You can increase weight each time or stay at the weight you pick as long as it is a weight that pushes you to maintain proper form .



For Time:

30 Clean & Jerk (135/95)


Compare to 20160826

Classic Bench mark!  Goal should be to finish under 5 min, but do NOT sacrifice form for speed. If you did it in Aug of 2016, see if you can beat your previous time.


Scaling Options:

Bar weight -> As needed


Cool Down:

Roll out forearms


Couch stretch – 3 min per side



Every 4 Min for 28 Min:


500M Row

200M Run


Remaining time = rest

All cardio day!  Two quick sprints should allow recovery time, but don’t blow out too early!  You got a total of 7 sets here…


Scaling Options:

Run -> 150M Ski Erg


Cool Down:

Calf Stretch on Rig – 2 min per side


Roll out back – 3 min



Power Snatch + OHS

2X75%, 2X80%, 2X85%


% based off 1RM on 10Aug



12 Min AMRAP:

2 Power Clean (135/95)

2 Burpee Over Bar


Add two PC and two Burpees each round


So, hit two PCS, then Burpee over Bars, then 4 PCs, 4 BoB, then 6 PCs, etc….


Scaling Options:

Bar Weight -> As needed


Cool Down:

Banded Front Rack stretch – 2 min per side


Thread the needle x1 min per side



4 Rounds:

15 Hand Rel Push Ups

10 Chest2Bar Pull ups

5 Box Jumps (30/24)


3 min break, then…


4 Rounds:

30 ‘ Burpee Broad Jumps

15 Toe To Bars

9 Handstand Push ups

Use the 3 min rest for just that, rest and recovery to hit the next 4 round WOD with as much force as you hit the first one!


Scaling Options:

Hand Rel Push up -> Reg push ups

C2B -> Chin above -> Ring Rows

BJ ->26/22

T2B ->K2E->Hang knee raise

HSPU ->3 Wall Walks ->Pike Push Ups


Cool Down:

Couch stretch – 2 min per side


Roll out forearms


Doorway stretch – 2 min per side



Bench Press



Increase weight ea set

With less reps per round, aim to go heavier each round compared to what you used in the 3X5 week.


15min AMRAP:

12 Alt Dumbbell snatches 60/40

24 Double Unders


Going a little heavier on DB snatch than what we saw in the Open. Making us stronger!


Scaling Options:

DB weight -> as needed

DUS -> Attempts through 24 rope contacts -> 24 Penguin Jumps


Cool Down:

Banded bully stretch – 2 min per side


Roll out calves


pic courtesy of af.mil

Happy 70th Birthday, Air Force!  To celebrate, we will have a special Birthday WOD at the Combat PT Tent starting at 0556 and have heats going through 0800.



AF Birthday WOD:

5 Rounds of 1 Min AMRAPS for:

Wall Ball (20/14)

Hang Power Snatch (95/65)

Burpee to Plate (45# plate)

Russian KB Swing (53/35)

Ski Erg (for Cals)



Score = total reps and calories

This WOD will work “Fight Gone Bad” style, meaning there will be no break between AMRAPs.  So, if you start on the wall balls, right when the minute of Wall Balls ends, your minute of Hang Power Snatches begins.  At the end of the minute for hang power snatch, the minute for Burpee to Plate begins,  and so on, and so on.  So, highly suggest you keep track of when you have 10 seconds remaining in a given minute, hit a couple more reps, then at 5 seconds until the end, begin moving to the next station so you can begin as close to the start of the next minute as possible.


Video courtesy of CrossFit Aspire.  Demo of burpee to plate.  At the start, drop to the ground for your burpee, getting the chest and thighs to come in contact with the ground.  As you come out of the burpee, either  jump on the plate or step onto it.  As long as you don’t step or hop off the plate until both feet are on the plate and your hips and knees are fully locked out.



Scaling Options:

Wall Ball weight (14/12)

Hang Power Snatch (75/55)

Russian KB Swing (35/25)


Cool Down:

Leg Bleeds – 3 min


Banded OH stretch – 2 min per arm