500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

all your squats

Pick courtesy of CrossFit 51.  I wish this for all of our great athletes in the coming New Year!


“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (95/65)

(Feb) 28 Pull-ups

(Mar) 31 Snatches (95/65)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (95/65)

(Sep) 30 Double Unders

(Oct) 31 Thrusters (95/65)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 365M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (365 total).  The movements have been broken up to represent each month.  Happy New Year!!!

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Sit ups -> feet anchored

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 60 SUs

Cool Down:

Tabata roll out – roll out each body part 20 seconds. 10 sec breaks between body parts



50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Air Squats

10 Squat2Stands

Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin.  Put bar down, shake out arms, then pick bar up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin



2 Power Snatches (135/95#)

4 Power Cleans

60 Double Unders


Rest 6 Min, then…



Calorie Row

Wall Balls (20/14#) (10/9-ft.)

– Add 3 reps to each movement after each completed round.

video courtesy of Invictus Fitness.  Good tips for Wall Ball efficiency.

Today, it’s a tale of two AMRAPs.  Both are the same length, but strategy could be different for each. In the first AMRAP, the weight will be a bit heavier on the bar, but your cycle time should still be relatively fast.  Look to keep a fast, yet steady pace on the dubs to allow you to get right back to the bar.  In AMRAP number 2, with reps growing by 3 per round, don’t sprint the early rounds.  Rather, keep a steady pace that will allow you to transition from one movement to the next in as short a rest as possible

Scaling Options:

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

DUs -> 120 Single Unders

Med ball weight -> 14/10 -> as needed

If no rower -> Sumo Deadlift High Pulls (95/65), 1 rep per cal

Cool Down:

T-spine roll out – 2 min


Child’s pose – 2 min



Jog 30’ and back x4

Twisting lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

Hop 30’

Broad jump 30’

Ankle rotation work – See video below, courtesy of TurnFit


For Time:

Run 400m

Burpee Broad Jump 60′

Walking Lunges 60′

Burpee Broad Jump 60′

Bear Crawl 60′

Burpee Broad Jump 60′

Walking Lunges 60′

Burpee Broad Jump 60′

Bear Crawl 60′

Run 400m

Video courtesy of Team CrossFit USA.  Quick demo of the Burpee Broad Jump. For today’s WOD, set up a 30’ section on the gym floor for the burpee broad jumps, lunges, and bear crawls, you use that 30’ mark as your turn-around point. For efficiency in the burpee broad jump, try to cover as much ground as possible in the jump.  Sure you could do smaller jumps and have less impact on the shins, BUT that will mean doing more burpees to get through the full 60’.  Who wants to do more burpees?  If the impact on your shins is a concern, as you land, bend the knees to absorb the shock through the legs rather than have the shins take the brunt of it.

Scaling Options:

Run -> 500M Row

Burpee Broad Jump -> Burpee + 2 walking lunges

Cool Down:

Couch Stretch – 1 Min per side


Scorpion Stretch – 1 Min per side


With the Combat PT tent being on Holiday hours, today’s WOD can be done at the track at any time of the day


400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch- see video below, courtesy of the CrossFit Affiliate Program

100m high knees

100m butt kickers



For Time:

Run 800m

Run 400m backward

Run 800m

Run 400m backward


Compare to 20170428


Pic courtesy of CrossFit HQ.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008

Cool Down:

Hurdler stretch – 1 Min per side


Calf Stretch in downward dog – 1 min per leg


From all of us at Joint Strike CrossFit, want to wish you and your family a Merry Christmas!!!

With the gym being closed, today’s WOD is a “Home” WOD


Stretch the whole body out before sitting down to watch the classic “Home Alone” (pic courtesy of Destination Mansfield)



Home Alone Workout

pic and WOD courtesy of He+She Eat Clean

Home Alone WOD:

-When Harry or Marv gets hurt – 15 Jumping Jacks


-When you see Harry’s gold tooth – 5 Burpees


-When Marv says “Wet Bandits” – 10 Push Ups


-When you see the tarantula – 1 Min Plank


-When someone screams – Alternate 30 sec of High Knees and 30 sec of Butt Kicks for the duration of the scream

With today being an off day for the base, let’s take the WOD home!  All you need is for the movie “Home Alone” to come on (should be available on-demand or if you have a Blu-ray or DVD….or VHS), and then follow the above directions.  Enjoy the movie and enjoy some time with your family and friends, but BE SAFE!

Cool Down:

Take a walk in the neighborhood and check out Christmas lights


Enjoy time with family and friends, safely


All I want for Christmas

Pic courtesy of BoxRox.  I feel ya, kid.  I feel ya…


Grab light KB, rope, box, and empty bar

50 Single Unders

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup: With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, BTN strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hand to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid shin


12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toe2Bars

9 Box Jump Overs (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps.

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Dubs – 20 SUs are round

Cool Down:

Roll out what’s sore for 10 min



250M row

Inchworm 30’

Spider-man lunge 30’

Bear crawl 30’

Reverse bear crawl 30’

5 Ring scap pull ups

3 strict toe2 to ring – See video below, courtesy of CrossFit HQ


5 Sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

Video courtesy of MoveSkill.  Quick demo of setting up for the false grip ring row. Our first part of today will focus on building grip strength.  If you are unable to perform a chin up, do a supine ring row.


3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings

Think quality movement over break-neck pace on today’s WOD.  Yes, I still want you to push the pace, but make each stroke of the row be perfect with keeping your back flat, drive through the legs and hips before pulling with the arms. On the push ups, maintain a tight core to keep the body in a straight line throughout.

Scaling Options:

Push Ups -> off bench

Toes-to-rings -> strict ring hanging knee raise -> laying toe2bar

If no rings are available, use pull up bar

Cool Down:

Cobra pose – 2 min


Scorpion stretch – 1 min per side



1 Min bike

10 Box Step ups

10 Pushup2Downward Dog

10 Spider-Man Lunge

5 Box Jumps

Kneeling Shoulder stretch on box – 1 min (see video below, courtesy of Train FTW)

Barbell warm-up: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press, push jerk


EMOM 12:

2 Push Presses

Climb in weight

Video courtesy of Croga CrossFit. We’ll start today looking to find a heavy 2-rep Push Press for the day.  With it being a double, try to use the stretch reflex to go from the end of one rep right into the next rep.



10 Box Jumps (24/20″)

15 Push Jerks (95/65)

20-sec  Bike (sprint)

For every round, think of starting at a steady-state pace in the box jumps, then picking up the speed in the push jerks, and finishing the round with an all-out sprint on the Echo or Assault Bike.  Take the transition from bike to box as your quick rest between rounds.

Scaling Options:

Box height -> 20/16

Bar weight -> 75/55

Cool Down:

Kneeling shoulder stretch on box – 2 min


Pigeon pose on box – 1 min per side


NOTE:  The Combat PT Tent will be closed this Friday for the Federal Holiday.  But don’t worry, we’ll have a fun “at home” WOD for you


Do warmup at track

200M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch – see video below, courtesy of CrossFit HQ

10 Alt Toe Touch in Plank

10 Air Squat + Good Morning


Track WOD

On a 35:00 Clock:

Max Distance Run

Every 5:00, stop and perform 15 burpees.

Find a good, steady-yet-fast pace on your run.  The goal is to not have to pause long between running and dropping down for the burpees.  Also, once done with the burpees, go right back into the row.  Anticipate a 2-3 mile run today!

Scaling Options:

Run -> Row or Bike

Burpees -> 10 every 5 min

Cool Down:

Hurdler stretch – 1 Min per side


Standing couch stretch against fence – 1 min per leg

Video courtesy of OPEX Delta.  If you are at the track, do this stretch against a fence.  If you stayed in doors, use a box.