Saturday, Nov 18th, 2017

  No Pilates tomorrow. 


Coach led warm up: 

Med Ball Tic Tac Toe 



15 min  

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.




6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

(scalable option: 3 rounds)  

Post time to comments.

Friday, Nov 17th, 2017


foam roll


Coach led warm up: 

Crossover Symmetry- Activation  



For time:

50 hip extensions or good mornings 45/35
5 rope climb *
40 hip extensions or Good mornings 
4 rope climb
30 hip extensions or Good mornings 
3 rope climb
20 hip extensions or Good mornings 
2 rope climb
10 hip extensions or Good mornings 
1 rope climb

*rope climb mod: foot hold pull-up or 2x from floor  

Post time to comments.

Thursday, Nov 16th, 2017


10 slam ball 30/20

10 slow squats

50’ forward overhead throw  

10 slam ball  

10 slow squats  

50’ backward overhead throw  

10 slam ball

10 slow squats  

100’ lateral throw 


Coach led warm up:

LAX ball 



30-20-10 reps for time of:

GHD sit-ups or Weighted Sit Up 30/20
Toes-to-bars (mod: knees to chest) 
Wall-ball shots, 20/14, 10’/9’

Post time to comments.


Cool Down:  (pick one)

•500m ski erg

•800m run  

•1000m row  

Tuesday, Nov 14th, 2017

Coach led warm up: 

Running warm up  




10 rounds for time of:
30 double-unders (60 singles)
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

*50 min cap

(scalable option: 5 rounds)  

Post time to comments.

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Monday, Nov 13th, 2017


50’ forward & 50’  backward jumping jack

50’ Sampson Stretch

50’ lateral lunge  

50’ inchworm w/pushup  


Coach led warm up: 




”Stack em” 



7 x 2-minute rounds of:
25/20 cal. row
205/145 jerks, max reps   

There is no rest between rounds.

Post total number of jerks completed to comments.

Saturday, Nov 11th, 2017

Pilates at 9:00am!  



800m run  


Coach led warm up: 

Coach’s Choice  



1. Work up to a heavy snatch for the day

2. Work up to a heavy clean and jerk for the day

3. 3 Sets:

Bulgarian split squats x 6-8 each leg

Strict Toes To Bar x 10

1 Arm DB Row (knee and hand on bench, pull to hip!) x 10 each arm

Post loads to comments.  


Friday, Nov 10th, 2017


Med Ball Partner Warm Up


Coach led warm up: 

Banded Mobility


Partner WOD:  


With a partner, complete as many rounds as possible in 26 minutes of:

6 partner deadlifts, 315/225
9 bar-facing burpees, synchronized
9 bar muscle-ups, each (mod: Jump BMU) 
55-ft. partner barbell carry, 315/225

Post rounds and reps to comments.  

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.


Monday, November 6th, 2017


20 hollow hold lifts

20 superman lifts

20 sec bar hang

20 scap pulls 

20 kipping swings

20 squats

20 sec squat hold 


Coach led warm up:

Banded floor stretches



8 min EMOM

50’ farmers carry (pick weight) + 25’ walking lunge + 75’ sprint



3 rounds for time of:

15 chest-to-bar pull-ups

20 burpees

15 sumo deadlift high pulls, 95/65

Post time to comments.


Friday, November 3rd, 2017


Shoot Hoops



Coach led warm up:

Floor Stretching 





Tabata Something Else

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


Cool Down:

Partner Bike Sprint

3 miles, switch every .2 miles


Thursday, November 2nd, 2017

Coach led warm up:

Mini Band


Skill:  (0:00-10:00)

Handstand walk 100 meters (mod: 50 plate walk or 25 wall walk)

*10 min time cap

Post time to comments.



(10:00-17:00) rest/wod warm up



WOD: (17:00-24:00)


Complete as many rounds as possible in 7 minutes of:

5 box jumps, 30/24

3 cleans, 225/155

Post rounds completed to comments.