Pci courtesy of Huffington Post.

Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!


20 Min to est 1RM Snatch


20 Min to est 1RM Clean & Jerk

Compare to 22May2019




Cool Down:

Pigeon Pose – 2 min per side


Banded OH stretch – 2 min per side



20 Minute EMOM:

Min 1: 200 Meter Run

Min 2: 1 Round of Cindy

*Try to hold on as long as you can! If you fall behind, then it turns into an AMRAP for the remainder of the time.


1RD of Cindy = 5 Pullups,10 Pushups, 15 Air Squats

This may not look like much on paper, but trust me, you might have 5-10 seconds break per minute if you keep a fast pace.  If your engine runs slow, and you hit a minute where you can’t complete the work in that given minute, then switch to making the remainder of the WOD an AMRAP.  In the comments on our FB page, put how far you got before it turned into an AMRAP.  If you made it all the way through with keeping it an EMOM, post that as well!


Scaling Options:

Run-> 250M Row

Pull Ups -> Buddha Pull Ups

Push Ups -> Off bench

Air Squat -> to depth


Cool Down:

Calf Stretch on Rig – 2 min per side


Doorway Stretch – 1 min per side


Get your partner now for this Friday’s 31 Hero Challenge!  We will run heats from 0600-0900, so show up and show out!  For more info on the 31 Heroes WOD, and who it is for, click on the above pic…


Sumo Deadlift


Increase weight ea set

Compare to 5June2019

Video courtesy of Rogue Fitness.  Today we get to see if the last 9 weeks paid off.  Time to re-test our 5X5 on Sumo Deadlift!  The goal is you can go heavier per set compared to 5June2019.  If you have done each rep progression this cycle, you should knock it out of the park!



250M Row

15 Ab Mat Sit Ups

12 Sumo Deadlift High Pull (95/65)

9 Toe2Bars


Good, steady pace wins the race today.  So, for the Sumo Deadlift High Pull, look to move much faster per rep than you did with the Sumo Deadlift (below video courtesy of WODStar).


Scaling Options:

Ab mat Sit Up -> Feet Anchored

Bar weight -> 75/55 -> as needed

Toe2Bar -> Hanging Knee Raise->Laying Toe2Bar

Video courtesy of Digital Barbell.  Quick demo on Laying Toe2Bar


Cool Down:

Leg Bleeds with legs out wide – 3 min


Back Roll to V-sit- 2 x 10 (slow and controlled)



In 45 Min, Finish:

1000M Row

800M Run

400M Ski Erg

20 Cal Assault Bike

400M Ski Erg

800M Run

1000M Row

This will be a bit of a grinder, but try to stay steady on your pace and not take too long between movements, and you’ll be under the time cap.


Scaling Options:

Run -> .7 Mile on Assault Bike


Cool Down:

Tabata Roll out – 20 sec rolling, 10 sec rest – do entire body.  Move from one body part to the other during rest.



Snatch High Pull + Power Snatch + 2 Hang Squat Snatch




Sets start every 3 min


%s Based off 22May 1RM

Videos courtesy of The Shrugged Collective.  Last time hitting our Snatch Complex before we re-test our 1RM.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in video one).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in video two).  If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.  The %s go up one last time this week.  Make each rep perfect!





Squat Cleans (135/95)

Ring Dips


Compare to 7Apr2017

Another Benchmark WOD for us to knock out!   Been a while since we have seen this one (7Apr2017), so good time to check if your fitness has improved!


Scaling Options:

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box Dips


Cool Down:

Couch Stretch – 3 min per leg


Tricep mash on bar – 1 min per side



8 Min to attempt Max unbroken Double Unders

Video courtesy of CrossFit Park City.  Chris Spealler with some good tips on efficiency in the movement.

Just wanted to give a few minutes to allow a few attempts at hitting a max of unbroken DUs today.  Try to slow your breathing during the movement and find a spot right in front of you to focus on.  The goal is when you get to the DUs in the WOD, getting bigger chunks of unbroken reps should occur.


6 Rounds:

12 Alt DB Snatch (50/35)

25 Ab Mat Sit Ups

50 Double Unders

Video courtesy of CompTrain Masters.  Steady movement will win the day on this one.  A good time saver is having as smooth transition on the Alternating DB Snatch.


Scaling Options:

DB weight -> 35/20 -> as needed

Ab mat SUs -> Feet Anchored

DUS -> 150 Sus -> DU attempts through 75 rope contacts -> 50 Penguin Hops


Cool Down:

Calf Stretch on Rig – 2 Min per side


Cobra pose – 2 min



Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ.  Last time time hitting the Floor Press this cycle before we re-test our 5X5.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the high reps in the sets, looking for muscular endurance today.  But, still make sure you climb in weight every set!.


18 Min AMRAP*:

10 Devil’s Press (50/35)

400M Run

15 Russian KB Swing (70/53)

*1 Min rest after every round

Video courtesy of CrossFit Federal Hill.  So, the Devil’s Press is most likely going to be a new movement to most of you.  It combines a DB burpee with a fast, double DB Ground to OH in one movement.  Most folks treat the G2OH as either a KB Swing-like, or a double DB snatch.


Scaling Options:

DB weight -> 35/20 -> as needed

Run -> 500M row

KB weight -> 53/35 -> 35/26 -> as needed


Cool Down:

Iron Cross x 10 (slow)


Hold Scorpion stretch –30 sec per side x2


pic courtesy of CrossFit Midtown.  Mark your calendars!  We will be doing the “31 Heroes” WOD on 2Aug, from 0600-0900.  It is a partner WOD, so grab your partner NOW!  We could use judges for the event.  If interested, please see Coach Sherri!



Every Minute on the Minute for 30 Min, Complete:

5 Burpees

1 Muscle Up (Ring or Bar)


Video courtesy of CrossFit Jääkarhu.  So, little higher skill in today’s WOD than some are used to.  That’s okay.  The key is knowing what to scale down to.  If you have been working muscle ups, and are pretty close, then either go for RX today, and if you miss the req’d work in more than 3 consecutive minutes, scale down to jumping Mus.  If you have gotten one maybe two muscle ups in your whole life, or are just about to get your first, scale to jumping MUs.  If you need the strength work, scale to 3 pull ups and 3 ring dips per minute. If you have the strength, but the transition is your sticking point, try the drill in the above video.  For more scaling ideas….


Scaling Options:

Muscle Up -> Jumping Muscle Ups -> 3 Pull Ups and 3 Ring Dips per rep -> 3 Muscle Up Transitions -> Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up


Cool Down:

Doorway Stretch – 2 min per side


Roll out lats – 30 passes per side



Overhead Squat


Increase weight ea set

Video courtesy of CrossFit HQ.  Our last go at Overhead Squat before we re-test our 5X5.   Today’s goal is 5 heavy singles.  If you hit a 1RM, great!  If not, no biggie.  Focus on good form and pushing as heavy as your body will allow!



For Time:

30 Power Snatches (135/95)

Video courtesy of CrossFit Krypton.  2015 CrossFit Games male winner, Ben Smith killing “Isabel”.

Classic CrossFit Benchmark today!  The snatches can be Power (actually, suggest this so you can move through faster!).  Even though I want you going fast, don’t let your form go downhill for the sake of speed.  Rather you have a slower time than injure yourself.


Scaling Options:

Bar weight -> As needed


Cool Down:

Banded Bully Stretch – 2 min per side


Banded Hamstring Stretch – 2 min per side



4 Rounds for Time:

800M Run

25/20 Cal Ski Erg


40 Min Time Cap

The goal today should be to keep a steady pace in the run, and then sprint on the Ski Erg.  Use the run as a chance for the arms to recover.


Scaling Options:

Run -> 1000M Row

Ski Erg -> same cals on the Assault Bike


Cool Down:

Banded OH stretch – 2 min per side


Heel cord mash – 2 min per side