Monday, January 22, 2018


6 x 2 Pausing Split Jerks
- Start @ 50% and work your way up to 70%
- 2 second pause in dip and landing

 For Time:
Wall Balls (20/14) 
Double Unders

Tip of the Day
Your double unders are going to be put to the test hard today.  Ending the workout with the last set of fifty after the wall balls, will put a lot of pressure on your ability to do them unbroken.  Keep your breathing under control and do your best to zone out and not over think either movement.

Friday, January 19, 2018


5-5-5-5-5 Single Arm DB Overhead Squat
*Only go up in weight if your form is solid.  If form falters, stay at same weight for all five rounds

10:00 AMRAP
8 Toes to Bar
8 DB Thrusters (35/20)
8 DB Walking Lunges (35/20) (Open Standards)

*Courtesy of CrossFit, Inc

Post WOD
3 Rounds NOT For Time:
20 Banded Good Mornings
20 Glute Bridges

In Honor and Memory of:

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Tip of the Day
The toes to bar in today's hero are a good time to work on your straight leg form.  The straight leg form will slow you down just a bit and all you to make the toes to bar a rest station.  When you shorten your kip and bend your knees, you increase the speed and intensity of the movement and they become more taxing, requiring more rest.  When you get to the DB's, be prepared to do both movements unbroken.  With a lighter weight than we have previously programmed, that is definitely doable.

Thursday, January 18, 2018


Accumulate 2:00 in an L-Sit
*Every :30 complete a 4 cal Assault Bike (4 Rounds)

For Time:
Alt. DB Snatches (50/35)
Box Jump Overs (24/20)
Cals on Rower

Tip of the Day
A decreasing rep scheme should lead to an increase in intensity.  Today is a good day to test pushing yourself as you get deeper into the workout.  It's also a great day to practice transitioning on your DB snatches.  The most efficient way to complete them is switching hands mid air on your way back down to the ground.  Today is a good day to become better.

Wednesday, January 17, 2018


8 RM 1 Arm DB Floor Press

2 Rounds:
1a) 10 Barbell Bent Over Rows
1b) 20 DB Rear Delt Flys

5 Rounds for Max Reps:
Bench Press (Bodyweight) (Scale is 70% of bodyweight)
Pull Ups
*Rest as needed between rounds
**3 Scores today: Bench - Pull ups - Total reps

Post WOD
100 Band Pull Aparts

Tip of the Day
This is a great workout and a killer combo of push and pull.  There is no rest between the bench press and pull ups, as soon as you finish the bench jump up and start your reps.  Remember that bench press positioning is just as important as heavy deadlifts or squats.  Go through your set up and make sure you are braced and ready to move a moderate weight for a decent set of reps.  Sacrificing form for reps in never ok in any movement and that standard does not change just because you are on a bench.

Tuesday, January 16, 2018


Grip Work:
Accumulate 2 minutes (3 minutes for advanced) dead hang on the pull up bar
*Scale is hanging from the rings
**Every time you break complete a :30 hollow hold

5 Rounds:
In a 4:00 Window Complete:
200 m Run
10 Burpees
10 Alternating Pistol Squats

*Score is your slowest round

Post WOD
6 x 100 m Sled Walk
(Forward -Backward - FW- BW-FW-BW)

Tip of the Day
Today we are going to test your recovery ability.  Most people start out blazing on round one and are smoked by round five.  With today's score being your slowest round, can you consistently give the same intensity for the whole workout?  That doesn't be purposely pace yourself slowly.  It means, can you mentally still push when your mind says "stop"?  The key to becoming better and seeing results quickly lies in your intensity, not your volume.