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Friday, August 16th, 2019

6 min EMOM: WARM UP AND SKILL WORK

Min 1: 9/7 Cal Row + 15/10 Push Ups

Min 2: 1 Power Clean + 1 Thruster (then add weight)

Min 3: 9/7 cal row + 10 sit ups

Min 4: 1 Squat Clean + 1 Thruster (then add weight)

Min 5: 20 Ring Rows 

Min 6: 2 Squat Clean Thrusters

WOD: “The Hammy”

For Time: 40 min Cap

1,000 meter Row

7 Squat Clean & Jerks 135/95

50 Push-Ups

7 Squat Clean & Jerks 

50 Sit-Ups

7 Squat Clean & Jerks 

50 Box Jumps 24/20

7 Squat Clean & Jerks 

50 Pull-Ups

7 Squat Clean &Jerks

1,000 meter Row

  • May complete a squat clean thruster


US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team.


Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011.


On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal.

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Thursday, August 15th, 2019

Skill Work: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

12/9 Cal Bike + 6-8 TTBs + 5-7 DB Front Squats

  • Rest the remaining time before the next 3 minute period begins

  • The goal is to have about 1 min of rest each round


WOD: “Carabiner”

For Time: (20 min cap)

250m row

4 Rope Climbs

15 DB Devil Press 50/35

250m row

3 Rope Climbs

30 DB Snatch 50/35

250m row

2 Rope Climbs

30 DB Snatch 50/35

250m row

1 rope climbs

15 DB Devil Press 50/35

  • Rope Climbs 15’

  • Dropping DB(s) will incur a 10 burpee penalty immediately


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Wednesday, August 14th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

10 HSPUs + 12 Squats + 200m run

  • Wear a 20/14 lbs vest if you have one

  • Rest 1 min after each round


WOD: “Bull Dog”

For Time: (18 min cap)

40/30 Cal Bike

40 Thrusters 45/35

40 Pull Ups

40 Burpees over the bar 

(must add plates before jumping over bar)

20/14 Cal Bike

20 Thrusters 95/65

20 CTB Pull ups

20 Burpees over the bar

  • RX must use Bike

  • Do not drop an empty barbell


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Tuesday, August 13th, 2019

Oly/Skill Work - Every 2 mins x 6: 

Snatch Complex: 

Snatch Pull + Hang Power Snatch + OHS

  • Put the bar down

  • Directly into:

Snatch Pull + Hang Squat Snatch


-Increase Weight each round


WOD: “Salty”

4 min AMRAP:

27/19 Cal Row

21 Wall Balls 20/14

15 Snatch 95/65

  • rest 4 mins

4 min AMRAP:

21/14 Cal Row

15 Wall Balls 20/14

9 Snatch 115/75

  • rest 4 mins

4 min AMRAP:

15/10 Cal Row

9 Wall Balls 20/14

3 Snatch 135/95


  • Scored rounds + reps, each AMRAP scored individually


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Monday, August 12th, 2019

Squatting Strength/Skill Stamina Building: 

Round 1: (66% of front squat + 10 Sit Ups)

5 Front Squats

5 Back Squats

Round 2: (69% of front squat + 10 V-Ups)

4 Front Squats

6 Back Squats

Round 3: (72% of front squat  + 10 Hollows)

3 Front Squats

7 Back Squats

  • take the shortest break you can between front squat and back squats



WOD: “Caveat”

For Time: (19 min cap)

4 Rounds of:

9 TTBs

7 Burpees over the Bar

5 Clean and Jerks 135/95

  • Directly into:

9 Bar MUs

18 Cleans 155/105

15 CTBs

9 Cleans 185/125

21 Pull Ups

3 Cleans 225/145


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Friday, August 9th, 2019

6 min EMOM: WARM UP AND SKILL WORK

Min 1: 20 Ring Rows

Min 2: 1 Power Clean + 2 Squat Cleans (warm up weight) (add Weight)

Min 3: 3 Strict Pull Ups + 5 Kipping Pull Ups

Min 4: 1 Power Clean + 1 Squat Cleans (add weight)

Min 5: 3 Pull Ups + 3 CTBs

Min 6: 2-3 Squat Cleans



WOD: “WEIJDT”

5 RFT: 35 min cap

19 Chest-to-Bar Pull-Ups

12 Box Jumps 30/24

8 Squat Cleans 165/110


Dedicated to Dutch Sergeant Mark Weijdt, 24 years old, of the 11 Airmobile brigade 12e Regiment van Hutzs who was killed by an IED during a peace mission in Afghanistan on December 19, 2008.


We first found it posted on CrossFit Spaarne's (Haarlem, Netherlands) website as their workout of the day for Saturday, December 19, 2015, the seventh anniversary of his passing. Later we found a video of the same workout from CrossFit Amsterdam from two years prior to that. In 2018 we were informed that the WOD was originally created by Michael Wilson, close friend of Mark Weijdt, and box owner at Crossfit Arnhem (Arnhem, Netherlands).


When we contacted the workout's creator, Mr. Wilson replied, "Mark was a sergeant and my squad leader. He was a sniper. He was a fun guy, very passionate, always positive. I chose these 3 movements to increase heart rate (like the adrenaline rush during our act), box jumps since we were on a hill, and squat cleans because we had to carry Mark (prescribed weight was roughly Mark's weight). The significance of the rep scheme is:

- 19th day

- 12th month

- 8th year


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Thursday, August 8th, 2019

Skill Work: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

200m run + 6-8 Box Step Ups with one DB (Hold DB anyway you want)

  • Rest the remaining time before the next 3 minute period begins

  • The goal is to have at least 1 min of rest per round


WOD: “Atlas 5”

For Time: 18 min cap

40/30 Cal Bike

30 DB Front Squats 50/35

100 DUs

20 DB Devil Press 50/35

20/14 Cal Bike

15 DB Front Squats 50/35

50 DUs

10 DB Devil Press 50/35

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Wednesday, August 7th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

50’ Walking Lunge + 2-3 Strict Pull Ups + 5 Burpees

  • Wear a 20/14 lbs vest if you have one

  • Rest 1 min after each round




WOD: “El Cap”

For Time: 20 min cap

4 RFT: 

2 Rope Climb 15’

10 Box Jumps Overs 24/20

  • directly into

3 RFT:

4 Bar MUs

8 Front Squats 115/80

  • directly into

2 RFT:

10 CTBs

15 HSPUs


  • Bar MU = 1 Burpee Pull Up


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Tuesday, August 6th, 2019

Oly/Skill Work - Every 2 mins x 6: 

Clean Complex: 

Power Clean + Hang Power Clean + Jerk

  • Put the bar down

  • Directly into:

Squat Clean + Jerk


-Increase Weight each round


WOD: “Griffin”

(20 min clock)

Part A:

12 min AMRAP:

5 Clean and Jerks 155/105

7 Dead Lifts 155/105

9 TTBs

15 Wall Balls 20/14

  • Directly into

Part B:

8 mins to find 1RM Clean and Jerk

  • Any type of clean and any type of jerk is acceptable


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Monday, August 5th, 2019

Squatting Strength/Skill Stamina Building: 

Round 1: (67% of front squat + 10 Sit Ups)

5 Front Squats

5 Back Squats

Round 2: (72% of front squat + 10 V-Ups)

4 Front Squats

6 Back Squats

Round 3: (77% of front squat  + 10 Hollows)

3 Front Squats

7 Back Squats

  • take the shortest break you can between front squat and back squats



WOD: “Harvest”

Part A:

8 min AMRAP:

3 Snatch 135/95

6 Bar MUs

9 HSPUs

  • rest 5 mins

Part B:

For Time: (8 min cap)

750/650m row

30 Pull Ups

20 Burpees over the Bar


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Friday, August 2nd, 2019

5 min EMOM: WARM UP AND SKILL WORK

Min 1: 5 Ring Rows + 2 Dead Lifts + 10/5 Push Ups… Add Weight

Min 2: 2 Strict Pull Ups + 2 Dead Lifts + 1 Strict HSPUs

Min 3: 3 Pull Ups + 2 Dead Lifts… Add Weight

Min 4: 2 Chest to Bar Pull Ups + 2 Dead Lifts + 2 Kipping HSPUs

Min 5: 2 Chest to Bar Pull Ups+ 2 Dead Lifts + 2 Kipping HSPUs



WOD: “Zimmerman”

25 min AMRAP:

11 CTBs

2 Dead Lifts 315/205

10 HSPUs


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

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Thursday, August 1st, 2019

Skill Work: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

12/9 Cal Row + 30 DUs + 1 Clean and Jerk (start at 60% Clean)

  • Rest the remaining time before the next 3 minute period begins

  • Increase weight each round


WOD: “Arctodus”

For Time: 20 min cap

50 Wall Balls 20/14

16 Clean and Jerks 135/95

30 Wall Balls

10 Clean and Jerks 185/125

20 Wall Balls

4 Clean and Jerks 225/145


  • At the top of every 2 minutes, including at 0:00, complete 9 TTBs


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Wednesday, July 31st, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

50’ Walking Lunge + 20/15 Push Ups + 10 KB Swings (70/53)

  • Wear a 20/14 lbs vest if you have one

  • Rest 1 min after each round




WOD: “Grand Turino”

For time: 17 min cap

21-15-9

Pull Ups

Box jumps overs 24/20

DB Snatch 50/35

Cal Bike

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Tuesday, July 30th, 2019

Oly/Skill Work - Every 2 mins x 6: 

Snatch Complex: 

Snatch Pull + Hang Snatch + Snatch

-Increase Weight each round


WOD: “Scarface Light”

For Time: 16 min cap

2 Rounds:

4 Power Snatches 175/115

8 Burpees over the Bar 

  • Directly into…

2 Rounds:

6 Power Snatches 155/105

8 Burpees over the Bar 

  • Directly into…

2 Rounds:

8 Power Snatches 135/95

8 Burpees over the Bar 

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Monday, July 29th, 2019

Squatting Strength/Skill Stamina Building: 

Round 1: (60% of front squat + 10 Sit Ups)

5 Front Squats

5 Back Squats

Round 2: (65% of front squat + 10 V-Ups)

4 Front Squats

6 Back Squats

Round 3: (70% of front squat  + 10 Hollows)

3 Front Squats

7 Back Squats

  • take the shortest break you can between front squat and back squats



WOD: “Ignited”

For Time: 16 min cap

7 Bar MU + 9 CTB + 11 Pull-Ups

21 Thrusters 95/65

5 Bar MU + 7 CTB + 9 Pull-Ups

15 Thrusters 115/75

3 Bar MU + 5 CTB + 7 Pull-Ups

9 Thrusters 135/95

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Friday, July 26th, 2019

WOD: “Santiago”

7 RFT: (40 min cap)

18 DB Hang Squat Cleans 35/25

18 Pull Ups

10 Power Cleans 135/95

10 HSPUs


U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July 18, 2010, in Bagram, Afghanistan. 


He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. 

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Thursday, July 25th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

50’ Walking Lunge + 12/9 Cal Bike/Row + 5 Strict HSPUs

  • Rest 1 min after each round


WOD: “Dancing Bear”

For Time: 16 min Cap

9 Bar MUs

3 Bear Complex 175/115

7 Bar MUs

9 Squat Clean Thrusters 175/115

5 Bar MUs

36 Dead Lifts 175/115

70 DUs

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Wednesday, July 24th, 2019

Skill/Strength: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

1 rope climb + 7 TTBs + 10 Squats

  • Wear a 20/14 lbs vest if you have one

  • Rest the remaining time before the next 3 minute period begins



WOD: “Sculling”

For Time: 17 min cap

24/20 Cal Row

24 DB Thrusters

20/16 Cal Row

20 Devil Presses

16/13 Cal Row

16 DB Thrusters

12/9 Cal Row 

12 Devil Presses

  • RX: 35/25


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Tuesday, July 23rd, 2019

Oly/Skill Work - Every 2 mins x 6: 

Clean Complex: 

2 Clean Pulls + Hang Squat Clean + Jerk

-Increase Weight each round


WOD: “Head Banger”

For Time:

18 Burpees over the bar

24 CTBs

8 Power Cleans 135/95

18 CTBs

12 Power Cleans 155/105

12 CTBs

16 Power Cleans 185/125

18 Burpees over the bar


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Monday, July 22nd, 2019

Squatting Strength/Skill Stamina Building: 

3 rounds of:

7 Front Squats

13 Back Squats

  • take the shortest break you can between front squat and back squats


R1: 54% of front squat + 10 Sit Ups

R2: 57% of front squat + 10 V-Ups

R3: 60% of front squat + 10 Hollows


WOD: “Velocity”

Part A

4 min AMRAP:

15/10 Cal Bike

15 HSPUs

  • rest 4 mins

Part B

4 min AMRAP:

15/10 Cal Bike

15 Power Snatch 95/65

  • rest 4 mins

Part C

4 min AMRAP:

15/10 Cal Bike

15 Box Jump Overs 24/20


  • Each AMRAP scored as rounds + reps.

  • Each AMRAP scored separately


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