CrossFit WOD, September 1, 2018


Hang Power Snatch (2-2-2-2-2-2-2)
Work speed and technique before load.

Metcon (Time)
4 rounds for time:
12 toes to bar
12 box jumps 24/20

CrossFit WOD, August 31, 2018

The Mayor of Fitsville

Power Clean (1-1-1-1-1-1-1)
Go nuts, patriots!

The Mayor (AMRAP – Reps)
2 rounds for reps

3 Minute ladder:
American KBS 53/35
Freedom Swing
Goblet Squat
KB clean and jerk right
KB clean and jerk left

1 minute rest

3 Minute Ladder:
Deadlift 135/83
Hang Squat clean
Shoulder to Overhead

1 Minute rest

3 Minute ladder
Air Squat

1 Minute Rest

CrossFit WOD, August 30, 2018

Burn the Beer Gut

“Beer Gut” (Time)
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 400 meters
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 200 meters
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

This is a riff on the Comptrain WOD "Down & Dirty". Go hard!

CrossFit WOD, August 29, 2018

Get it!

Run 800 meters
Grab a PVC pipe and line up.
Practice mastering these positions. Your coach will drill you through these, pausing as needed to fix positions.

Be prepared to hold each position for a sustained period. Any release of position before Coach says ‘revcover’ demands an immediate 3 burpee penalty.


Position 1: Hook Grip. PVC on shins 8.5 inches off of ground. Bottom of deadlift, adjusted for clean as needed.

Position 2: PVC just above knees. Vertical shins, tension in hamstrings and glutes, lats pushing the bar back into the leg. Abs tight, shoulder blades pulled back.

Position 3: PVC at hip crease (‘pockets’). Knees are still bent slightly. Torso is upright and tight. Weight is in mid-foot. External rotation from hip and knee. Adjust grip to get pipe into hip crease.

Position 4: Feet jump from under hips into squat stance as the bar is pulled close to the body, elbows high and outside. Catch PVC in front rack. Hips back in the start of a squat. Elbows pointing directly ahead. Loose finger tip grip.

Position 5: PVC in standing front rack, feet recovered under hips.

Position 6: Move the chin out of the way. Dip 2 inches, keeping the torso upright and elbows up. As you drive up from the dip, aggressively drive the bar directly overhead as you straighten the legs.

Hang Power Clean + Push Press (5-5-5-5-5)
Hang Power Clean + Push Press E2MOM, increasing load each set. Focus on perfect form before load.

Hips back and elbows up on cleans.

Each push press should start from a front rack position.

Use dumbbells or perform 10 kettlebell cleans followed by 10 kettlebell presses (1 KB)

Thumbs Up (AMRAP – Rounds and Reps)
12 minute AMRAP:
40 Alternating Dumbbell Snatches 40/25
30 Box Jumps 24/20
20 Single Arm Dumbbell Push Press*

RX+ 60/45, 30/24, HSPU

*Alternate Push Press every 5 or 10 reps for a total of 20 reps, 10 per side.

CrossFit WOD, August 28, 2018

Team Triple 3’s

Triple 3 (Time)
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

In teams of 2 or 3, do the work. Break up each component as desired but finish one before moving on to the next.

Go fast, knowing you have rest coming!

Discuss strategy with your team before starting. Try to break up work evenly, but if you have someone who is good at one thing, feel free to use that to your teams advantage.

I’m Totally Doing Mobility in 2018
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch