Monday, April 22nd, 2018


50’ forward jumping jack

50’ backward jumping jack

50’ duck walk

50’ inchworm to cobra


Coach led warm up:

Box Stretches 




Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box

Women: 125-lb. squat, 30-in. box

Post calories rowed each round to comments.


Friday, April 20th, 2018


2 rounds

30 heavy rope

50ft broad jump

50ft Spider-Man

Coach led warm up

Crossover symmetry-iron scap


For time:

21-18-15-12-9-6-3 reps of


Ring dips

Post time to comments.  

Accessory work

Alt emom with partner

:45 sec Ski erg or bike

:50 sec d ball or bag hold (hap)

Tuesday, April 17th, 2018


20 cal bike

50ft Samson stretch

20 cal ski

50ft inchworm cobra

Coach led warm up

Lax ball mobility


5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.

Post time to comments.

Extra credit

5 x 10 reps parallette in outs w/ push up and dip

Monday, April 16th, 2018


Alt. Tabata for 5:00

Med ball plank knee to chest (20/14)

Jump lunges

Coach led warm up

Foam roll  mobility


5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

Men: 24-inch box, 20-lb. ball

Women: 20-inch box, 14-lb. ball

Post time to comments.

Saturday, April 14th, 2018


No Pilates today, sorry


Coach led warm up:

Coach’s Choice


Game of the Day:





Buy In: 800m run for time

Rest 3 min

Complete as many rounds as possible in 5 minutes of:

3 deadlifts

7 push presses

Men: 275-lb. deadlift, 115-lb. push press

Women: 185-lb. deadlift, 75-lb. push press

Rest 3 min

Cash Out: 800m run for time

Post run times and rounds+reps completed to comments.


Friday, April 13th, 2018





3 rounds

10 slam ball 30/20

50’ forward overhead ball throw

50’ backward overhead ball throw


Coach led warm up:

Banded Mobility 



10 min alt EMOM

:45 Double Unders

:45 Plank



Complete as many rounds as possible in 12 minutes of:

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

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

Men: 60-lb. dumbbell

Women: 40-lb. dumbbell

Post rounds completed to comments.

Thursday, April 12th, 2018


800m row


Coach led warm up:

Barbell Rollout & PVC Warm Up



Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Post loads to comments.


Cool Down/Extra Credit:

30 GHD Back Extensions 


Wednesday, April 11th, 2018


50’ samson stretch

50’ lateral lunge

50’ spider man 

50’ lateral lunge


Coach led warm up:

Mini Band Warm Up




5 rounds for time of:

100-meter sprint

10 squat clean thrusters

15 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 115 lb. and 70 lb KB

Women: 75 lb. and 53 lb KB

Post time to comments.


Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Tuesday, April 10th, 2018


1000m run 


Coach led warm up:

Crossover Symmetry - Activation 




For time:

30 muscle-ups 


  • 15 reps, Rx
  • 30 attempts
  • Banded, strict ring row transition + dip
  • Hollow body hip thrust + transition + dip, feet on box
  • Seated banded pull down + dip
  • Or mix and match to practice all!

Post time to comments.


Extra Credit:

6 min EMOM

5 box jump overs 30'/24' + 100' waiters walk (HAP)

Monday, April 9th, 2018


Alternate with a partner:

4 rounds

10 calories on bike

5 banded good morning + squat


Coach led warm up:

Banded Floor Stretching



Complete as many rounds as possible in 20 minutes of:

25 burpees

15 body-weight back squats (mod: 50-60% 1 RM)

Post rounds completed to comments.


Saturday, April 7th, 2018

Pilates @ 9:00! 

Coach led warm up:

Mini band warm up

Game of the day:

Hot lava

Strong man strength day

Atlas stone ladder

1 rep max (lift to top of blocks)

*post heaviest stone lifted

Tire flip

8-8-8-8-8 (HAP)

*post weight used

Unstable yoke

50ft x 5 sets (HAP)

*post heaviest set

Friday, April 6th, 2018

Coach led warm up

Crossover symmetry - plyo

Speed/fast transition work:

Emom 10min of:

5 gorilla burpees

50ft sprint to bells

50ft farmers walk

For time:

30 overhead walking lunges

30 knees-to-elbows (mod: knees to chest)

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

Post time to comments.

Thursday, April 5th, 2018


3 rounds

15 band good mornings

15 band pull aparts chest

15 band pull aparts neck

15 band flys

Coach led warm up

Floor stretching

7 rounds for time of:

14 dumbbell deadlifts

14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Post time to comments.

Extra credit:

Alt Tabata for 6min of

Ski erg

D ball/ sandbag bear hug

Tuesday, April 3rd, 2018


40/30 cal bike

(Half forward/half back peddle)

Coach led warm up:

Banded mobility

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups (mod: chin-over, banded chin-over, or jumping chest-to-bar)

15 push-ups

20 single-leg squats, alternating

*After every 3 rounds, row 400 meters

Post rounds completed to comments.