400M jog

10 Spider-Man lunges

10 Cobra2Downward Dog

5 Cobra2hip snap

10 plank shoulder taps

2 wall walks

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

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

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat


Front Squat


Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting Front Squats this cycle.  Just think how much better your clean catch position will be at the end of this cycle!   With the reps dropping to 3, aim for heavier weight each round compare to the 3X5 week.



5 Burpees

10 Handstand Push Ups

15 Toe2Bar

Video courtesy of Kari Pearce.  Kari going over some good burpee efficiency tips.

Whereas Monday’s advice in the 8 min AMRAP was “go for broke”, for today’s AMRAP, the advice is, stead pace.  Coming in hot on this WOD will leave you hunched over, gasping for air very early one.  Keep a constant pace throughout the WOD.

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push-ups off the ground -> Seated DB press

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra pose – 2 min


Oly wall sit – 3 min



3 Rounds: (grab 2 light KBs or DBs)

250M Row

50 ft over/under hold with KB/DBs –  see vide below

8 cal ski erg


10 kickers per leg

10 Bow2Bends

10 Huggers

10 over and backs

Video courtesy of Totus Fitness.  For the over/under hold, have one KB locked out OH, and have the other in a suitcase hold in the free hand


3 Rounds For Time:

1000m Row

50M KB Farmer Walk (70/53)

25/20 Cal Ski Erg

– Rest 2:00 between rounds

– Time Cap = 30:00

Your goal in each movement is keeping your core engaged as well as your shoulders.  If you let either one go during these movements, you’ll tax your body more than needed and see performance go down.  Goal should be finishing each round around 7-8 min.

Scaling Options:

KB weight -> 53/35 -> 35/25

Cool Down:

Banded OH stretch – 2 min per side


Hang from rig – 1 min



200M jog

10 Push Up to Down Dog

10 Thread the Needle

10 Kneeling Thoracic rotation –  see video below, courtesy of Evolution Trainers

200m jog

10 Bow2Bends

30 sec hollow hold

5 hollow rocks

5 V-ups

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press


Strict Press


Increase weight ea set

Videos courtesy of CrossFit HQ. Third stab at Strict Press this cycle.  Core stability, a solid base, and strong pressing will make these sets successful.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! Our reps per set drop to 3, so aim to go heavier than the 3X5 week.


For Time:

400m Run

35 American KB Swings (53/35#)

400m Run

35 Ab-mat Sit-ups

400m Run

35 Ab-mat Sit-ups

400m Run

35 American KB Swings


17 Min time cap

Today will be more about steady state rather than trying to sprint through this WOD.  The volume in this one won’t allow you to sprint unless you are a world-class runner.  BE smart, and keep a pace on the runs that you can maintain every time.

Scaling Options:

Run -> 500M row

KB weight -> 35/25 -> as needed

Ab-mat sit ups -> feet anchored

Cool Down:

Hurdler Stretch – 1 Min per side

Video courtesy of Central Athletes


Roll out T-spine – 30 passes



Jog 30’ and back x 3

High knees 30’ and back

8 box step ups

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

8 box jumps

10 push up to down dog

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


For Time:

1 Mile Run


Time cap, 10 min.  At the 10 min mark, begin 5 min break, then do the WOD

Our goal here is getting either a one mile run under 10 minutes, or scaling the distance to allow you to finish in the 10 minutes.  So, the faster you finish the run, the more rest you get. Remember, you will start the WOD 5 minutes after the 10 min time cap of the mile run has passed.


5 Rounds For Time:

10 Ring dips

15 Chest2Bar Pull-ups

20 Box Jump Over (24/20)

25 Double Unders

Looking to push up our skill levels in various movements today.  If some of these movements are still new to you, and the rep range is way out of your league, BUT you are able to do the move, scale the reps.  Today should be about skill improvement and getting more quality reps under your belt.

Scaling Options:

Ring dips -> stationary dips -> box/bench dips

C2B pull ups -> Chin above Pull Ups -> Buddha Pull Ups -> Ring Row

Box height -. 20/16 -> as needed

DUs -> 50 Single Unders

Cool Down:

Kneeling shoulder stretch on box – 2 min

Video courtesy of Train FTW


Calf stretch in downward dog – 1 min per leg



2 Rounds: (grab light KB)

200M jog

5 KB Sumo deadlifts

5 KB high pulls

5 Goblet squats

5 KB push press per side


10 Squat2Stand

10 Iron crosses

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk


2-Second Paused Clean (at knee)




+ 1 Jerk at the end of ea set. Sets start every 4 min


%s Based of 14Oct 1RM

Video courtesy of Catalyst Athletics. Third time hitting our clean variation this cycle.  Our %s stay the same, but the reps per set go up, so you will be given 4 minutes per set to complete the reps. Again, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause.  Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean


EMOM for 8 min:

Odd: 5 Deadlift @ 65% 1RM

Even: 10 DB Shoulder 2 OH (pick a challenging weight)


Rest 5 Min, then…



7 KB Goblet Squats (70/53)

10 KB Sumo Deadlift High Pull (70/53)

Think of today as a “a tale of two WODs”.  WOD one, an 8 min EMOM, is about getting the reps done with perfect form and efficiency.  WOD 2, an 8 Min AMRAP, is all about moving as fast and as effectively as possible to get the highest number of reps in those 8 min.  In WOD 1, the weight for your DBs should be something you can go 10 reps unbroken with, but attempting to get rep 11 in would be damn near impossible.

Scaling Options:

Bar weight -> 55% of 1RM

KB weight -> 53/35 -> 35/25

Cool Down:

Straddle Stretch – 2 Min

Video courtesy of CompTrain Masters


Couch Stretch – 2 min per leg



4 Rounds of “Rowling” – see video below, courtesy of Train FTW.

Penalty moves:

Round 1 – Air Squats

Round 2 – Inchworms

Round 3 – Hollow Rocks

Round 4 – Burpees

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

For “Rowling”, each round your goal is to row EXACTLY 100M.  For every meter above or below 100, you will do that number of reps of the round’s penalty movement.


5 Rounds For Distance:

:50 Row – Rest :10

:40 Row – Rest :20

:30 Row – Rest :30

:20 Row – Rest :40

:10 Row – Rest :50

Today, we look to find the best way to control our breathing during various rest times to allow us to come back hard during the work piece of each round.  Suggest you pick up the pace as the work time drops each time, so that when you are in the :10 work, :50 rest minute, you are hitting an all-out sprint.  No need to re-set the rower every time.  Let the distance accumulate throughout the WOD.

Cool Down:

Hamstring and Glute Roll out – 1 Min per leg


T-spine roll out – 30 passes



2 Min cardio of choice


2 Rounds:

8 Air Squats

4 Inchworm push ups

8 Thoracic High Fives

4 Push Ups


Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls


Clean Pull


Increase weight ea set

Video courtesy of Catalyst Athletics. Second attack on Clean Pulls the cycle. We’re looking on keeping the body in perfect position in the first and second pull of the clean.  Sets drop to 3, so aim to go heavier than the 5X5 week. Just like last time, set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed


The Chief

Pic courtesy of WODwell.  “Salute to Service” week concludes with “The Chief”

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.

“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

Compare to 20170928

Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs

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



200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 PVC pass Thrus

10 PVC around-the-worlds


Burgener warm up – see video below, courtesy of CrossFit Weightlifting Seminar Staff.


2-Second Paused Snatch (at knee)




Sets start every 3 min

Video courtesy of Catalyst Athletics. Second run at our Snatch variation for this cycle.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch



20 min AMRAP:

20- OHS 45/35

20- Back Squats 45/35

400m Run


Compare to 20151103


Pic courtesy of CrossFit HQ. “Salute to Service” week continues with “Jenny”. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

Cool Down:

Banded OH stretch – 2 min per side, switching every 30 sec


Pigeon pose – 1 min per side


salute to service

Pic courtesy of WeSingBarberShop.com  With Veterans Day being this week, we thought it would be the right time to do a “Salute to Service” week.  We will see 3 different Hero WODs, designed to honor the men and women who paid the ultimate sacrifice defending this great nation.  When you’re trudging through these WODs, just take a second to say thanks who came before us.


50 Single Unders

25 one-leg SUs per leg

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

30 Double Unders

One-leg RDL to kick 30’

20 arm circles

20 over and backs

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Knee Raises, Toe2Bar


EMOM for 12:

Min 1 – 35 Double Unders

Min 2 – 10 Hollow Rocks

Min 3 – 5-7 Strict Pull Ups

Video courtesy of Team CrossFit USA. Some point of performance for Hollow Rocks. We’ll take the first 12 minutes of today just refining some body control movements.  The rep schemes should allow you to focus more on performing the movement efficiently rather than trying to keep a sprint pace to get done before the end of every minute.  Even if you have to cut reps back, focus here more on the movement than your time,




22 Air Squats

12 Toes-to-Bar

9 Burpees

If you have a weight vest wear it

James-Brynin-Hero WOD 8Nov21

Pic courtesy of CrossFit HQ. This British Hero WOD is dedicated to Lance Corporal James Brynin. In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. “Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace – dad, Efremj mum, Sharonj sister, Yasminj and girlfriend, Olivia.”

Scaling Options:

Strict Pull Ups Scale the number -> -> Buddha Pull Ups -> Ring Rows

Hollow Rocks -> hands to the side of body

Toe2Bar -> Kipping Knee Raise -> Laying T2B -> V-Ups

Cool Down:

Bicep stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness


Couch Stretch – 2 Min per side