250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch w/u: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J w/u (done before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk


20 Min to establish 1RM Snatch

20 Min to establish 1RM Clean & Jerk

Today is the day to see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  For a little motivation, let’s look back at the 2013 CrossFit Games Men’s Clean & Jerk ladder, and Annie Thorisdottir’s 200# Snatch in the 2021 CrossFit Games (videos courtesy of The CrossFit Games)

Scaling Options:

If unable to do Squat Clean or Squat Snatch, perform Power versions

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side



2 Rounds:

10 pulls on the rower

5 Cobra to Downward Dog

6 Twisting Push ups

8 Alt in-place lunges

10 Huggers


On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raises, Toe2Bars

5 Min Turkish Get up practice – see video below, courtesy of CrossFit HQ


For Time:

2 Alternating Turkish Get Ups (53/35)

8 Toe2Bar

20 Pulls on the Rower


-Row as many rounds needed until you accumulate 70/52 Cals

Score = time

Video courtesy of UCanRow2.

Today’s WOD is all about efficiency in your rowing technique.  You start each round with a buy-in of 2 Turkish Get ups (one left hand, one right hand) and 8 Toe2Bars, then when you get on the rower, you get 20 strokes to get the most calories possible.  Therefore, you want to make sure you maximize your power output with every stroke.  The hard you drive back in your stroke, the faster the fly-wheel in the rower will spine, the more cals will tick off.  As the video shows, this does not mean come back into the catch super-fast.  Use the catch to set yourself up for another explosive stroke on the row.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Turkish Get Up weight -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 20 reps, slow and controlled


Saddle Pose – 2 Min



10 Cal Ski Erg

10 Bow to Bends

10 KB Deadlifts

10 Iron Cross

10 Russian Swings

10 Squat2Stands

10 Back roll to V-Sit

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin


Deficit Deadlift


Increase weight ea set

Compare to 8June2022

Video courtesy of Rogue Fitness. Re-test week continues with running our 5X5 on deficit deadlifts one more time.  with the last 9 weeks of work, the amount you use per set should go up.  Make sure you still take care of that low back in these!


12 Min AMRAP:

21 Am. KB Swings (53/35)

15/12 Cal Ski Erg


Goal 5+ Rounds

Video courtesy of CrossFit HQ. Today’s WOD is all about fast hips.  Both in opening them (KB swings) and closing them (ski erg).  Both movements are the most efficient when our effort goes from core to extremity.  Just trying to muscle the kettlebell or erg won’t get as much power output and will likely leave you completely blown up before the WOD is over.

Scaling Options:

KB weight -> 35/25 -> as needed

No Ski Erg -> resistance band ski erg* 2 reps = 1 Cal

Cool Down:

Iron Cross – 1 Min per side


Kneeling Lat Stretch – 1 Min per side


Pics courtesy of The CrossFit Games.  The 2022 Games have come and gone.  New years, same results as Tia-Clair Toomey, Justin Medeiros, and Mayhem Freedom all repeated as your Fittest Women, Man, and Team, respectively.  Was a lot of fun to watch and look forward to next year!

Also, this week begins our re-test week!  Time to see if the last 9 weeks of work paid off!


2 Rounds:

10 Box Step Ups

8 Cobra to Downward Dog

6 Cobra to Hip Snap

4 Tuck Jumps


On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or jumping pull ups)

Barbell Warmup: Place empty barbell in rack, then perform 2 rounds of 5 Elbow Rotations, 5 press, 5 push press, 5 push jerk, 3 split jerk


Split Jerk


Increase weight ea set

Compare to 8June2022

Video courtesy of Catalyst Athletics. Re-test week is upon us!  Time to see if those weeks of hard work and rep after rep of work paid off.  Today, the goal is go heavier per round than you did back on 8June.  Keep your technique dialed in and be patient each round, and I know you’ll hit new numbers!


“Up & Over… for the rest of us”

3 Rounds:

12 Burpee to Kipping Pull Up

25 Box Jump Overs (24/20)

30 Ab-Mat Sit Ups


75′ Walking Lunge

18 Min Time Cap

Video courtesy of The CrossFit Games. In honor of the 2022 CrossFit Games, today, we will tackle a little more manageable version of “Up & Over”.  If you watch the video, you’ll notice every round the object the athletes have to get over changes.  For us mere mortals (and for the sake of equipment limitations), our box jump overs will stay the same for each round.  This version will still push you hard.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up* (Elite: Bar Muscle Ups)

Box Height -> 20/16 -> as needed (Elite 42/30)

Ab-mat sit ups -> feet anchored (Elite: GHD sit ups)

Cool Down:

Cobra Stretch – 2 min


Banded OH Stretch – 1 Min per side



200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thrusters



Pic courtesy of Athletic Muscle

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Rope Climbs

11 Box Jumps (30/24)

While Partner B runs 400M w/ Med Ball (20/14)

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone.  For more info on the 31 Heroes click here

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

Rope Climbs -> 6 Chest2Bar Pull Ups -> 6 Chin Above Pull Ups -> 6 Buddha Pull Ups

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part


Couch Stretch – 2 Min per side



3 Rounds:

6 Box step ups

6 Cobra to downward dog

6 Cobra to hip snap

6 Spider-Man Lunge

2 Seated tuck jumps  – see video below, courtesy of Lifted Fitness

2 Wall Walks


12 Min to establish Max Height on Seated Box Jump

Video courtesy of OTA. For the seated box jumps, we’re generating force from the seated position as well as making it a reactive movement.  To get high, just like in the video, the second the feet make contact on the ground, you need to explode upwards to hit the landing



3 Burpee to Kipping Pull Ups

1 Shuttle Sprint*

9 Handstand Push Ups


*1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back

Video courtesy of Hockey Training Exercise Demonstrations.  Quick demo of the 5-10-15 yd shuttle run.

19 Minutes for an AMRAP is a pretty long stretch.  That said, I would look to find a steady pace throughout so you can keep moving.  If you try to sprint any of this, the chances of you having to take longer breaks between movements grows.  Longer rest = lower score.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up

HSPUs -> pike push-ups off box -> pike push-ups off floor

Cool Down:

Scorpion Pose – 1 Min per side


Thread the Needle pose – 1 Min per side



50 Single Unders

10 Spider-Man lunge w/twist

10 Bow2Bends

10 PVC Pass-Throughs

5 PVC tricep stretch – see video below, courtesy of Weider Fitness

30 high-jump single unders

10 Squat2Stands

10 Thoracic High Fives


10 Over & Backs

Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High elbows, High hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch, Ohs, Squat Snatch


12 Min to establish a heavy 3-rep on Overhead Squat*

*Bar comes off the ground to start

The goal today is getting to a heavy set of 3 on OHS. The kicker is, the bar comes from the ground to start.  So, you can either clean the bar up, pop it over your head to your back, set your grip and push press or push jerk it up to the OHS position and then go.  Or, you can Power Snatch the bar up, set up and knock out three OHS, or perform a Squat Snatch into your first OHS, then knock out 2 more.  Any way you do it, the goal is controlling the bar to the OHS position, and then getting the reps in.


For Time:

100 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

80 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

60 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

40 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

20 Double Unders

30′ Dual KB Front Rack Walking Lunge (53/35)

Video courtesy of Functional Bodybuilding. Aim for a steady pace on the double unders and then quick movement through the lunges.  For the front rack position, keep the core tight so you don’t lean forward.

Scaling Options:

Double Unders -> 2:1 Single Unders

KB weight -> 35/25 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side


Calf Stretch on rig – 1 Min per side



3 Rounds:

8 Squat2Stands

8 Push Ups

8 Kneeling lat stretch

4 Cobra 2 Hip Snap

8 Kip Swings


EMOM 12:

Min 1 – 5-7 Strict Pull Ups

Min 2 – 5 DB Burpee Deadlifts

Min 3 – 5-7 Strict Ring Dips

Min 4 – 8 Push Ups on top of Dumbbells

Videos courtesy of Train FTW and WODStar, respectively.  Demos of the DB Burpee Deadlift and push ups on top of DBs. Looking for good body control strength building in today’s Skill/Strength piece.  Make sure on the strict pull ups and strict dips, the body is at a dead stop prior to each movement.


7 Rounds:

7 Ring Dips

7 Devil’s Press (50/35)

7 Pull Ups

Time Cap – 18 Min

Video courtesy of CrossFit Federal Hill.  Good tips for the Devil’s Press. You’ll need to push your pace in these movements to get under the time cap today.  With the rep ranges per movement being very doable, watch out for the body hitting fatigue around round 4.  That said, have a game plan prior to the start of how you want to do the reps each round.  Best course is unbroken per movement and resting only during transitions.  If you plan on breaking the reps to 4/quick rest/3, per movement, cool, but keep the rest small.

Scaling Options:

Ring Dips -> banded ring dips -> box dips

Pull Ups -> Buddha Pull Ups -> Ring Rows

DB weight -> 35/25 -> as needed

Cool Down:

Elevated prayer stretch w/PVC – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Iron Cross – 1 Min per side


We’re going into a de-load week prior to our re-test week next week.  Volume will drop a little, but intensity stays high.  Use it a s a small recovery time to get ready for some good, heavy lifts next week.


250M Row

Jog 30’ & back x4

High knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

250M Row

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


4 Rounds For Time:

500m Row

400m Run

– Rest 3:00 between rounds

– Maintain same split across all rounds

Video courtesy of CrossFit HQ.  Some good tips for hitting your row.

Aerobic capacity is our plan today!  Your goal is to try to keep your splits as close to even as possible.  Meaning, if in round one I get through the run and row in, say 5 min, my goal for every subsequent round is to finish between 4:45 and 5:15.  With the built-in rest time, you should be able to give full effort each round

Scaling Options:

Run -> 21/15 Cal Echo Bike

Cool Down:

Kneeling Lat Stretch – 1 Min per side


Pigeon Pose – 1 Min per side



Low Bear crawl 30’ and back – see video below, courtesy of Movement Cues

Inchworm to cobra 30’

Spider-Man Lunge 30’

10 Scorpions

10 Iron Cross

10 Sit Ups

10 V-Ups



4 L-Pull-Ups

8 Ring Push Ups

12 Weighted Sit Ups (25/15)

rest, then hit…


4 Rounds Not For Time:

20 GHD Sit Ups

20-sec Ring L-Sit Hold

20 GHD Back Extension

So, today we look to attack the core, both in the main WOD, and then with a little core finisher afterwards.  With the WOD being an AMRAP, find a pace you can maintain for the whole 15 Min.  In the core finisher, there is no time constraint, but try not to rest too long between movements, Quick demos.  For WOD: (videos courtesy of CrossFit HQ and Train FTW)

For the Core Finisher: (videos courtesy of CrossFit HQ)

Scaling Options:

L-Pull ups -> use band (video courtesy of The Hill KC) -> Supine Ring Rows

Ring push-ups -> Push-ups on top of DBs -> hand release push ups

Weighted sit ups -> no weight

GHD -> butterfly sit ups

Ring L-Sit -> Hollow body hold

Cool Down:

Lat stretch on rig – 1 Min per side


Cobra pose – 2 Min