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Monday, October 22nd, 2018

Strength: Front Squat

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

75% x 5

85% x 3

95% x 1+


“+” means max reps with good solid form, but at least 1


WOD: “Golden Gate”

5 RFT: 15 min cap

10 Hang Power Snatch 95/65

9 Box Jumps 24/20

8 Burpee over the bar

Golden Dawn Bridge HDR.jpg

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Friday, October 19th, 2018

WOD: “Tillman”

7 rounds for time: 25 min cap

7 Dead Lift 315/215

200m run

15 Pull Ups


Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.


Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.


This workout was originally posted on crossfitfootball.com as the workout of the day for February 7, 2015.

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Thursday, October 18th, 2018

Strength: Oly Day - Work to a 1RM Squat Clean in 18 mins


WOD: “Makalu”

16 min AMRAP:

2-4-6-8-10-12…

Devil Press w/DBs 35/20

Alternating Leg w/DB Box Step Ups 35/20, (Box Height 24/20)

  • (hold a DB in each hand during step ups, must alternate legs)


makalu.jpg

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Wednesday, October 17th, 2018

Strength: Strict Press

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

75% x 5

85% x 3

95% x 1+


“+” means max reps with good solid form, but at least 3.


WOD: “Lhotse”

For Time: 15 min cap

21-15-9-6-3

Thrusters 95/65

Pull Ups

Burpees Over the Bar

lhotse.jpg

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Tuesday, October 16th, 2018

Core/Accessory work: 

150’ Walking Lunges

35 Straight Leg Sit Ups

50’ DB OH Walking Lunges Right arm

50’ DB OH Walking Lunges Left arm

35 Supermans

10 DB Complex: 6 Dead Lifts + 6 Hang Power Cleans + 4 Thrusters

35 V-Ups

150’ Walking Lunges


WOD: 

Part A:

“Kangchenjunga”

4 min AMRAP:

3-6-9-12-15-18…

Cal Bike

Wall balls 20/14


rest 4 mins


Part B:

4 min AMRAP:

50 DUs

20 Air Squats


rest 4 mins


Part C:

4 min AMRAP:

3-6-9-12-15-18…

Dead Lift 135/95

Push Up on the bar

  • (RX: chest must make contact with bar during the push up)


kachjenga.jpg

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Monday, October 15th, 2018

Strength: Front Squat

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

60% x 3

70% x 3

80% x 3+


“+” means max reps with good solid form, but at least 3.


WOD: “K2”

15 min AMRAP:

30 Back Squats 95/65

20 TTBs

30 Back Squats

20 HSPUs

30 Back Squats 

15/10 Ring MUs


-Back Squats from the floor

k2.jpg

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Friday, October 12th, 2018

WOD: “Whittman”

7 RFT: 25 mins time cap 

15 AKBS 53/35

15 Hang Power cleans 95/65

15 Box jumps 24"/20"


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Screen Shot 2018-10-07 at 8.06.30 PM.png

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Wednesday, October 10th, 2018

Strength: Strict Press

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

60% x 3

70% x 3

80% x 3+


“+” means max reps with good solid form, but at least 3.


WOD: “Chin Strap”

For Time: 12 min Cap

21 Dead Lift 225/155

42 DB Snatch

15 Dead Lifts 275/185

30 DB Snatch

9 Dead Lifts 315/215

18 DB Snatch


chinstrap.jpg

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Tuesday, October 9th, 2018

Core/Accessory work: 

150’ Walking Lunges

50 Hollow Rocks

50’ DB OH Walking Lunges Right arm

50’ DB OH Walking Lunges Left arm

50 Supermans

10 DB Lunge Complex, 5 each arm: DB Snatch + DB Hang Squat Snatch + With DB overhead Lunge in place each leg (https://www.instagram.com/p/BoeRFTUhfit/?hl=en&taken-at=237141266)

50 Straight leg sit ups

150’ Walking Lunges


WOD: “Gentoo”

For Time: 14 min cap

45/36 Cal Bike

45 Pull Ups

45 HSPUs

15 Bar MUs

15 Power Snatch 115/75


gentoo_penguin_1.jpg

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Monday, October 8th, 2018

Strength: Front Squat

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

55% x 5

65% x 5

75% x 5+


“+” means max reps with good solid form, but try for at least 5.


WOD: “Emperor” (13 min total time)

Part A:

3 min AMRAP: Max reps Clean and Jerks 165/115


rest 2 mins


Part B:

3 mins to find 1RM Clean and Jerk


rest 2 mins


Part C: 

3 mins to Row for Max Calories

(use bikes if no more rowers)


  • 3 separate scores


emperor-penguin_thumb.ngsversion.1489095005303.adapt.1900.1.jpg

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Friday, October 5th, 2018

WOD: “Bulger”

10 RFT: (30 min cap)

150m run (run around the box, right along all 4 sides)

7 Chest to Bar Pull Ups

7 Front Squats 135/95

7 HSPUs


Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. 


Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Pre-Deployment Portrait

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Thursday, October 4th, 2018

Strength: Oly Day - Work to a 1RM Power Clean in 18 mins


WOD: “Kilauea”

For Time: 16 min cap

20 Power Cleans 135/95

20 Burpees over the bar

15 Power Cleans 185/125

15 Burpees over the bar

10 Power Cleans 225/155

10 Burpees over the bar


kilauea.jpg

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Wednesday, October 3rd, 2018

Strength: Strict Press

3 Warm Up sets of 5 reps each (athletes choice of weights)

55% x 5

65% x 5

75% x 5+


“+” means max reps with good solid form, but at least 5.


WOD: “Mount St. Helen”

4 min AMRAP:

3-6-9-12-15-18…

Pull Ups

Wall Balls


Rest 4


4 min AMRAP:

3-6-9-12-15-18…

Cal Bike

Push Ups


Rest 4


4 min AMRAP:

3-6-9-12-15-18…

Pull Ups

Wall Balls

helen.jpg

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Tuesday, October 2nd, 2018

Core/Accessory work: 

100’ Walking Lunges

30 DB Shoulder to Overhead right arm

30 DB Shoulder to Overhead left arm

50 Hollow Rocks

50’ DB OH Walking Lunges Right arm

50’ DB OH Walking Lunges Left arm

50 Supermans

30 DB Alternating Snatches

50 V-Ups

100’ Walking Lunges



WOD: “Mount Vesuvius”

12 min AMRAP:

21 Cal Row

15 Toes to Bar

9 Dead Lifts 225/155


vesuvius-hike.jpg

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Monday, October 1st, 2018

Strength: OHS (18 mins)

Find 1RM OHS


WOD: “Krakatoa”

Part A:

“Krakatoa”

5 min AMRAP:

2 Power Snatch 145/100

2 OHS 145/100

30 DUs


Rest 5 mins


Part B:

5 min AMRAP:

5 Bar MUs

5 DB Clusters 50/35


krakatoa.jpg

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Friday, September 28th, 2018

WOD: “Hall”

5 RFT:

3 Cleans 225/155

200m run

20 KB swing snatches 53/35 (10 each arm)


U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah. 


The "Hall" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, June 7, 2015 (150607).


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Thursday, September 27th, 2018

Strength: Oly Day - Work to a heavy single of complex

9 min EMOM: Snatch Pull + Snatch + OHS

  • Go up in weight by feel. May repeat weights.

  • May substitute power snatch


WOD: “Death Stalker Scorpion”

For Time:

21 Snatches 75/55

21 Box Jumps 24/20

50 DUs

15 Snatches 125/85

15 Box Jumps

50 DUs

9 Snatches 155/100

9 Box Jumps

50 DUs


  • any type of snatch is acceptable


Deathstalker Scorpion shutterstock363903344.jpg

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Wednesday, September 26th, 2018

Core work: 

100’ Walking Lunge

25 DB Pull Overs

50’ Walking Lunge w DB in each hand by your side

25 Supermans

100’ Walking Lunge 

25 DB Pull Overs

50’ Walking Lunge w DBs in front rack

25 Supermans

25’ Walking Lunge w DBs in Right hand Overhead 

25’ Walking Lunge w DBs in Left hand Overhead 



WOD: “Blue-Ringed Octopus”

For Time: 15 min cap

9-7-5-3

Ring MUs

Thrusters 135/95


Scale:

1 Ring MU = 1 Bar MU or 2 CTBs/Pull Ups or 3 Ring Rows

blue ring oct.jpg

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Tuesday, September 25th, 2018

Strength: OHS

Level 1

  1. Wide Grip Behind the neck Push press

    1. 4 x 3 best weight with good form

  2. OHS

    1. 4 x 3 best weight with good form


Level 2

  1. OHS

    1. 5 x 45%

    2. 5 x 50%

    3. 5 x 55%

    4. 5 x 60%


WOD: Part A:

“King Cobra”

3 min AMRAP:

21/17 Cal Bike

Max HSPUs


  • 3 min rest


3 min AMRAP;

18/14 Cal Bike

Max Power Cleans 135/95


  • 3 min rest


Part B:

3 min AMRAP:

15/12 Cal Bike

Max HSPUs


  • 3 min rest


3 min AMRAP:

12/9 Cal Bike

Max Power Cleans 185/125


King_Cobra_grande.jpg

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