Friday January 19th, 2018

#redfriday #tributewod #honorthefallen #nutts



WOD: “Nutts”

For Time:

10 HSPUs

15 Dead Lifts 250/175

25 Box Jumps 30/24

50 Pull Ups

100 Wall Balls 20/14

200 DUs

400m Run w 45/25 plate


Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. 


He is survived by his parents, Richard and Ethel Jane Nuttall.


"Nutts" is a popular choice for a Remembrance Day Hero WOD in the UK.




Thursday, January 18th, 2018

Strength: Oly Day - Squat Cleans


3 Position Clean + 1 Jerk - 70% x 5 (High Hang + Knee + Floor + Jerk) - 70% x 5


WOD: “Annakarenina”

For Time: 20 min cap

11 Burpees over the bar

9 Squat Snatch 95/65

7 Squat Snatch 115/85

5 Squat Snatch 135/90

3 Squat Snatch 155/95

1 Squat Snatch 165/105

9 Power Clean and Jerks 175/115

7 Power Clean and Jerks 185/125

5 Power Clean and Jerks 205/135

3 Power Clean and Jerks 215/145

1 Power Clean and Jerks 225/155

11 Burpees over the bar




Wednesday, January 17th, 2018


Find 1RM Strict Press in 15 mins


WOD: “War and Peace”  

EMOM x 9

  1. 50 DUs
  2. 8 Burpee Box Jumps 24/20
  3. 12 TTBs


Rest 1 min:


Then complete 2 RFT:

50 DUs

8 Burpee Box Jumps24/20

12 TTBs


Scales reps and movements as needed




Tuesday, January 16th, 2018

Gymnastics Skill : HSPUs


0:00-1:30; 5-20 HSPUs

1:30-2:00; Rest

2:00-3:15; 4-18 HSPUs

3:15-4:00; Rest

4:00-5:00; 3-16 HSPUs



WOD: “Elizabeth”

For time: (14 min cap)


Squat Cleans 135/95

Ring Dips


ROM WOD if time permits




Friday January 12th, 2018

Gymnastics Skill:

Ring or Bar MUs:

3 Mins of Max MUs, Rest 30 sec

2 mins of Max MUs, rest 30 sec

1 min of Max MUs


WOD: “Dom”

For time:

Buy In:

50/40 Cal Row/Bike




Squat Cleans 100/70



Cash Out: 

50/40 Cal Row/Bike


"We are recognizing Dominic Davila for his service and sacrifice. 'Dom' was born on July 5th, 1987 in Chicago, IL. He was always very athletic and played sports; baseball being his favorite. In Nov. 2006 Davila joined the Corps and went on to volunteer for 2 combat tours. The first tour was to Iraq in Oct. 2007 and the second was to Afghanistan in May 2009. On July 23, 2009, during his second tour of duty, Davila’s humvee rolled over a 100 lb improvised explosive device. From the blast, Dom lost his right leg below the knee, suffered a talus fracture on his left ankle, a dislocated shoulder, shrapnel to his eyes and most of his body. Davila spent 3 years at Walter Reed Medical Center in DC recovering from the injuries he sustained."




Thursday, January 11th, 2018

Strength: Oly Day - Technique work


High Hang Squat Snatch (mid thigh or higher) - 

70% x 5 x 2 (work up to and compete 5 sets of 2)



Snatch Pulls - 80% x 3 sets of 3


WOD: “Monet”

9 min AMRAP:

20 Power Snatch 135/95

20 Burpees over the Bar

20 Bar MUs



ROM WOD: Coaches Choice




Wednesday, January 10th, 2018

Strength: Strict Press

Work up to and complete:

75% x 5 x 3 Strict Press (5 sets of 3)


WOD: “Van Gogh”

For time: 13 Mins cap


Wall Balls 20/14

Sumo Dead Lift High Pulls 70/53 (KB)

Box Jumps 24/20




Tuesday, January 9th, 2018

Gymnastics Skill and Mobility Work:


TTBs work:

2 mins of Max TTBs, rest 30 seconds.

1 Mins of Max TTBs, Rest 30 seconds

30 seconds of Max TTBs.


WOD: Diane

For time: 12 min cap


Dead Lifts 225/155





Friday January 5th, 2018

#redfriday #tributewod #honorthefallen #Lyon


Gymnastics Skill and Strength Work:


  1. 30 Pass Throughs
  2. Max L-Sit on Parallettes - See how long you can keep feet from touching the ground (Scale: Knees up on Box, L-Sit on Box)
  3. Max Frog Stand (Scale: Tripod)
  4. Then accumulate 30 TTBs



WOD: “The Lyon”

5 RFT:

7 Squat Cleans 165/115

7 Shoulder to Overhead 165/115

7 Burpee Chest to bar


Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.


He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.


He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.



Thursday, January 4th, 2018

Strength: Oly Day -  Technique work

High Hang Squat Snatch (mid thigh or higher) - work up to 70% of Snatch and then do 5 sets of 2 at that weight.


Snatch Pulls - 80% x 3 sets of 3


WOD: “Fran”

For Time: (10 min cap)



Pull ups


ROM WOD: Coaches Choice




Wednesday, January 3rd, 2018

Gymnastics Skill and Strength Work:

3 Rounds for Quality:

10 Candlestick w medball

25 Hollow Rock

25 Superman Rock


WOD: “Serrano”

14 min AMRAP:

40 DUs

20 Wall Balls 20/14

10 Dead Lifts 225/155




Tuesday, January 2nd, 2018

Strength: Front Squat and Strict Press

EMOM x 5

Front Squat x 3 @ 70%


-2 min break to change weights


EMOM x 5

Strict Press x 3 @ 70%


WOD: “Jalapeño”

3 Rounds:

1 min max reps power snatch 95/65

1 min rest

1 min max reps burpees over the bar

1 min rest

1 min max rep cal bike/row

1 min rest


Score is total reps for all 3 rounds combined




Friday December 29th, 2017

Gymnastics: Foundational Gymnastics Strength and Flexibility:


3 Rounds for Quality:

6 Chin Up to L-Sit

6 Headstand to Hand Stand Push Up

6 High Box Jumps




WOD: “Klepto”

4 RFT: 25 min cap

27 Box Jumps

20 Burpees

11 Squat Cleans 145/100


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. 

He is survived by his wife Susie, daughter Elizabeth, and son David. 

The "Klepto" Hero WOD was first posted on as the workout of the day for Tuesday, March 6, 2012




Thursday, December 28th, 2017

Strength: Oly Day - Technique work

High Hang Squat Clean (mid thigh or higher) - work up to 70% of Clean and then do 5 sets of 2 at that weight.


Clean Pulls - 80% x 3 sets of 3


WOD: “Polaris”

9 Min AMRAP:


Dead Lifts 225/155




ROM WOD: Coaches Choice




Wednesday, December 27th, 2017

Strength: Front Squat and Strict Press

EMOM x 6

Front Squat x 3 @ 65%


-2 min break to change weights


EMOM x 6

Strict Press x 4 @ 65%


WOD: “Rigel”

For Time: 12 Min cap


Pull Ups

Wall Balls 20/14

Sit Ups (Straight leg or Butterfly)




Friday December 22nd, 2017

Gymnastics Skill and Strength Work:


3 Rounds for Quality:

5 Ice Cream Makers (

10/6 Ring Push Up

10 Seated Box Jumps (


3 Rounds for Quality:

30 sec Frog Stand (Scale: tripod) (

30 sec L-Sit


WOD: “Marco”

3 RFT: (20 min cap)

21 Pull Ups

15 HSPUs

9 Thrusters 135/95


U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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Thursday, December 21st, 2017

Strength: Oly Day - (12:00 total time on clock)

6 Periods of 2 minutes each: “Snatchy Snatch”

Every Period complete:

Power Snatch + Hang Squat Snatch + OHS


-Go up in weight each round

-Record final weight

-Scaled Option: 


WOD: “Arctic”

9 Min AMRAP:

30 Snatches 75/55

30 Wall Balls 20/14

5 Burpee Box Jumps 24/20

20 Snatches 95/65

20 Wall Balls 20/14

5 Burpee Box Jumps 24/20

10 Snatches 115/75

10 Wall Balls 20/14 

(130 Reps)

Max Burpee Box Jumps in remaining time



-Any type of Snatch is acceptable from the ground




ROM WOD: Coaches Choice