Friday, October 19, 2018


Front Squat Every 1:30
3 @ 70%
2 @ 72%
1 @ 75%
3 @ 72%
2 @ 75%
1 @ 77%
3 @ 75%
2 @ 77%
1 @ 80%

"Wodapalooza #5"
15:00 AMRAP
30 Back Squat (115/85)
30 Toes to Bar
30 Back Squat
30 Handstand Push Ups
30 Back Squat
10 Ring Muscle Ups

*Scale for Muscle Ups is 30 Pull Ups
*Barbell Comes From the Floor

*Courtesy of Wodapalooza Online Qualifier

A Tip For Today
With all the movements being extremely hip intensive today, the gymnastics movements will be under pressure!  Remember what we have been working on for the past six weeks with your kipping, hollow, and arch positions.  If you can think about getting long on your toes to bar and muscle ups (or pull ups) your momentum from your kip will make them smoother and faster with less effort.

Thursday, October 18, 2018


With a Partner:
30:00 AMRAP
5 Deadlift (275/185)
13 Push Ups
9 Box Jumps (24/20)

*You go/I go
*Compare to 9-12-16

In Honor and Memory of:
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

A Tip For Today
Thirty minutes is like a CrossFit marathon.  Starting this out like a sprint will soon see your partner doing more work than needed.  Move at a pace that keeps you moving the entire workout with the goal of picking up the pace at the end.

Wednesday, October 17, 2018


3 x 8 Bench Press
*Increasing in Weight Each Round
*Ending With a Heavy Set of 8

2 Rounds:
1a) :30 KB Front Rack Hold
1b) 12 per Arm DB Bent Over Row
1c) 25 Rear Delt Flys

4 x 500 m Row
*Rest 2:1
*Score is Slowest Time

*Compare to 5-25-18, 12-14-16, 7-13-16

A Tip For Today
Life is short.  Be nicer.  Love more.  Stop hating.  Stop gossiping.  Stop complaining. Stop being mean to others.  Have more respect.  Say "thank you" more.  Show appreciation more.  You always hear "you never know when your life will change."  That is true, however, no one ever thinks it will happen to them.  Then one day, it does.  You lose that job.  You suffer a loss.  You receive that diagnosis.  THEN, your eyes open.  There is no reason why you cannot be a good person without having "that thing" happen to you.  Take care of yourself.  Take care of others.  Life is short.

Tuesday, October 16, 2018


Max Rep Strict Handstand Push Ups
*Rest as Needed
Max Rep Strict Pull Ups

"Mind Eraser"
20:00 Amrap
7 Power Cleans (135/95)
7 Burpees
200 m Run

*Courtesy of CompTrain Masters
*Compare to 9-18-17

A Tip For Today
The barbell is going to be where you either make up the most time or waste the most time.  This weight should be able to be done in multiples, if not unbroken.  If you move to singles, they should be very fast singles.  The hard part about dropping a barbell is having the mental strength to pick it back up and not step away.  Hang on for as long as you can.  You can pace out the rest of the workout to catch your breath.

Monday, October 15, 2018


15:00 to find a Deadlift 1 RM

2 Rounds:
1a) 10 Weighted Hip Bridges
1b) 15 per Leg Lateral Step Ups (no weight)

For Time:
100 KB Swings (1.5/1)

A Tip For Today
Your ability to do large sets will be directly related to your breathing.  If you can find a pattern to your breathing, you will be able to hang on longer and be more relaxed throughout the movement.  Holding your breath leads to oxygen deprivation causing your heart rate to rise to your muscles to tense up sooner.