Tuesday, August 14th, 2018


15 reps each, with big band

Pull apart to chest

Pull apart to neck

Chest flys

Chest press

Good mornings 


Coach led warm up:

PVC warm up




Do whichever one you didn’t do last week!



30 Clean & Jerk, 135/95





30 Snatch, 135/95


Post loads to comments.



Extra Credit:

10 min EMOM

1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up

*link them together if you can

*split them up if you need

*modify them and split them up, if you need

(ex: 1 knees to chest + 1 chin over pull up + 1 chest to bar pull up)


Monday, August 13th, 2018


50’ forward jumping jack

50’ backward jumping jack

50’ inchworm w/pushup

50’ Samson stretch


Coach led warm up:

LAX ball 




8 min alt EMOM

25’ handstand walk or 20 handstand or plank shoulder touches

10 cal bike




4 rounds for time of:

15 GHD sit-ups or Weighted Sit-ups 30/20

30 thrusters

45 double-unders

Men: 65 lb.

Women: 45 lb.

Post time to comments.


Saturday, August 11th, 2018

  Pilates @ 9:00am! 



400m ski erg  

1:00 plank

:30 side plank, ea side  


Coach led warm up: 

wall stretches  


Game of the day: 




5 rounds for time of:
20 handstand push-ups (mod: abmat + plates, box HSPU)
40 pull-ups
60 single-leg squats, alternating legs (mod: post, banded, box) 

(WOD mod: 3 rounds) 

Post time to comments.

Friday, August 10th, 2018

Coach led warm up:

Foam roll



For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

  30 burpees

  4 power cleans

  6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

Post time to comments.

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Post wod recovery:

1000m row (easy pace)


Thursday, August 9th, 2018


Run to stop sign and back

20 hollow to Superman

Coach led warm up:

Banded floor mobility


Alt emom for 10min of

:30 sec free stand handstand hold (mod:wall hold)

30 heavy jump ropes


Complete as many rounds as possible in 12 minutes of:

5 deadlifts (mod: 75%of 1rm)

3 weighted bar muscle-ups (mod: regular, or jumping)

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups

Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

Post rounds completed to comments.

Wednesday, August 8th, 2018


Bike 1 Mile

Coach led warm up:

Mini band warm up


For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells

Post reps completed for each exercise to comments.

Tuesday, August 7th, 2018


With pvc

15 pass through

15 good morning squats

15 behind neck press

15 snatch balance

15 sotts press

Coach led warm up:

Crossover symmetry: iron scap



30 clean and jerks for time



30 snatches for time

Men: 135 lb.

Women: 95 lb.

Post your choice of girls and time and load to comments.

Extra credit:

100m sled pull (hap)(forward then backwards)

Monday, August 6th, 2018


2 rounds

30 battle rope (drum)

10 slamball

50ft lateral toss

50ft backwards overhead toss

Coach led warm up:

Box stretches


Alt movement emom for 8min

Min 1: 50m sprint + 5-8 Burpee box jumpovers/

Min 2: 50m sprint + 30 doubleunders


7 2-minute rounds of:

20-cal. row

Max abmat sit-ups

There is no rest between rounds.

Post total number of sit-ups completed

Saturday, August 4th, 2018


no Pilates today 



Ski erg 250m  

1:00 plank hold  

:30 hollow hold  

:30 Superman hold  


Coach led warm up: 

coach’s choice  




5 rounds for time of:
20 pull-ups
40 push-ups
60 squats


5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

Post time to comments.

Wednesday, August 1st, 2018

Coach led warm up:

Crossover Symmetry - Activation




10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

(Mod: 70% of 1 RM Snatch)

Post number of snatches completed each round to comments.