Wednesday, April 30, 2014

2014-04-30 KBS and Running

This weather will not last, but it is beautiful and hot.  Dress accordingly and bring water.

Meet downstairs at 1610 with your kettlebell.


1-5 pullups
5 slowwwwww squats between pullups

then run 400m


4 rounds for time

50 KBS (70/35)
Run 400m

Tuesday, April 29, 2014


Meet upstairs at 1610

Weighted Pullups:   5, 5, 3, 3

MetCon: From Mainsite

10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Monday, April 28, 2014

2014-04-28 Press and Rowing

Meet upstairs at 1610


1-10 pushups with 5 PVC OHS between sets.  Not for time.


15 minutes to work up to a 3 rep max of press.  Keep them ultra strict and remember that small increases in weight are significant on the press.


10 rounds of 1:00 rowing and 1:00 rest.

If you are splitting this up with someone don't put your feet under the straps.  It will help improve your technique, it's harder, and your transitions will allow more rowing and less messing with straps.

Thursday, April 24, 2014


SCUBA gear and boats are optional unless it keeps raining like this.

Warm up

50 meter walking lunges
20 squats
10 push ups



Start at 65-70 percent of your 1 rep max 10, 5, 5, 3, 3


3 Rounds for Time

5-L/5-R Dumbell or KB snatch (53/35) or (50/30 with dumbells)
10 Wall balls
5 man makers (35/20)
Run 400

Tuesday, April 22, 2014

2014-04-23 Running Rain or Shine

 Wednesday, April 23, 2014

Move the rowers upstairs and warm up with a 500 meter row


Back Squat with 60-70 percent of your one rep max 5-5-5

WOD (Downstairs-take your kettle bell)

3 Rounds of the following (53/35)

Run 200
20 pull ups
Run 200
20 SDHP 
Run 200
20 Goblet squats

The 200 meter run will be from the covered area pull up bars, east to the retaining wall and back.


Warm up with 100 Double unders or 200 singles
Give the DU's at least 20 attempts


Push Press-Find a 3 rep max and then do 3-3-3-3

WOD: 12 minute AMRAP
 5 Curtis P's (Bar must go to floor at start of each Curtis P)
10 HR Push ups
15 med ball sit ups

Monday, April 21, 2014

2014-04-21 Festivus Games Flashback

Meet downstairs with all of the bars, clips and weight to set up for the people we have on hand.

Warm-up with a 400 meter run

Strength: Squat clean 4-4-4-4 with a moderate weight.  The 4th rep should be a challenge


This was the final workout to decide the top finishers at the CF Festivus Games this weekend.  Its fast, but tough.

30 Back Squats
30 deadlifts
30 thrusters

For time

Thursday, April 17, 2014

Bench press work


Meet upstairs at 1610

Warm up:
PVC stretch
10 squats
10 sit ups
10 superman
10 pushups
Row 250 meters

Bench press: 5-5-4-4-3-3-3-2-2-2-1

Wednesday, April 16, 2014

WOD with some dumbbell snatches


Meet upstairs at 1610

PVC warm up
1000 meter row
200 single unders

4 Rounds of:

20 One handed Dumbbell snatches (10 each side)
15 KBS
20 Box Jumps

Tuesday, April 15, 2014

Core With a Little Running


Meet upstairs at 1610
Row 500 meters

Then the following at the center atrium:
20 meter bear crawl
20 meter toe touch
20 meter crab walk
20 meter run

Meet downstairs for 3 Rounds of:
15 Knees to elbow
6 plyo pushups
Run 200 meters

Monday, April 14, 2014


Meet downstairs at 1610

PVC warm up
Run 400 meters

EMOM 10 minutes of:
10 pushups
10 KBS


3 Rounds of:

10 pull ups
10 front squats
10 burpees

Wednesday, April 9, 2014

2014-04-09 Filthy Fifty!!

Wednesday, March 9, 2014

Meet downstairs for the warm-up

Run 400 followed by stretching led by Kevin or Lisa


Filthy Fifty

50 Repetition of the following movements, in order.

Box Jumps
Kettle bell swings
Walking lunges (each step counts as a rep)
Knees to elbows
Push Press 75/45
Good mornings  45/Scale as needed
Wall Balls
Double Unders (or 100 singles)

See you there.

Monday, April 7, 2014

2014-04-07 Helen

Warm up

200 Single Unders, then

Death by 10 meters!



3 Rounds of :

Run 400
21 KBS
12 Pull ups

Sunday, April 6, 2014

Some Sunday Motivation

What are folks doing this rainy Sunday?  Some folks are meeting at Impact in Gladstone to do BJJ at 11.  Maybe you are hitting the streets for a run.  Maybe this is a good active recovery day for you.  Make it count. 

Here is some fun to get you moving!

And Naudi Aguilar apparently doesn't like CrossFit or is trying to distinguish his brand, but it's still pretty cool and looks like fun, so he can call it whatever he likes.

Thursday, April 3, 2014

2014-04-03 Snatches

Meet Downstairs with a jump rope and warm up with 200 singles and PVC stretch


20 Minute AMRAP

12 Hanging power snatch 65/45
10 push-ups
10 sit ups

Wednesday, April 2, 2014

2014-04-02 Clean and Jerk

Wednesday, April 2, 2014

Take enough bars and weight downstairs to set everyone up for this workout, which was borrowed from the fine folks at Crossfit PFB in Sandy.


Run 400, followed by 2 sets of 10 push ups and 15 squats


Back squat at 90% of your 1 rep max 2-2-2-2-2


25 Pull ups
5 Clean and Jerk (135/95)

20 Pull ups
4 Clean and jerk

15 Pull ups
3 Clean and jerk

10 Pull ups
2 Clean and jerk

5 Pull ups
1 Clean and jerk

Tuesday, April 1, 2014

2014-04-01 April Fools Day Squats

Tuesday, April 1, 2014

Meet upstairs at 1610
PVC Warm up

Four sets of:

4 Front Squats
8 Back Squats
Rest 30 seconds in between sets. Use the same weight for all reps, front and back.

8 Minute AMRAP of:
7 Deadlifts
35 Single Unders