Wednesday, June 20, 2018


Weighted Pull Ups - 2 RM

2 Rounds:
1a) 10 Push Ups Against Max Bands
1b) 20 Straight Arm Banded Lat Pulldowns

For Time:
50-40-30-20-10 Double Unders
20-16-12-8-4 Toes to Bar

A Tip for Today
Today might feel a little bit like Annie, minus the rash from the sit ups.  The reason why you see core movements with double unders so often is because they compliment each other well.  One fatigues the other, testing your mental and physical toughness in the later rounds.  The person that can maintain their core positioning and grip today will find this workout to be a fun test.

Tuesday, June 19, 2018


For Time:
1 Mile Run
3 Rounds:
30 Buprees
4 Power Cleans (155/105)
6 Front Squats (155/105)
1 Mile Run

In Honor and Memory of:
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.

A Tip For Today
It is a privilege that we get to honor our fallen heroes by completing workouts that they themselves loved to do.  Today, we say thank you to Josie Wells by doing some of his favorite movements.  What happens to one of us, happens to all of us.  Remember that your fitness and health need to be a major priority in your life in order for you to live the life you want to live, do the jobs you want to do, and spend time with your families the way they want to.

Monday, June 18, 2018


2 Rounds:
20 Deadlifts (135/95)
20 Sumo Deadlifts
20 Dimel Deadlifts

10:00 Amrap
30 Sit Ups
20 Dumbell or Kettlebell Deadlifts (50/35)
10 Strict Press (75/55)

Post Mobility
Hamstring Stretching & Foam Rolling
Childs Pose

A Tip for Today:

When moving through today's wod, stay hollow on the abmat sit ups & use your abs to sit up not your arms.  Try butterflying your feet to use less hip flexor action.  If using the dumbells for the deadlift, only one side of the dumbell has to touch the floor.  The head of the dumbell needs to be on the outside of your feet with a narrow stance, in line with your midfoot (where you tie your shoes).  Moving to the strict press, keep the bar over your midline with elbows in front of bar & hands outside your shoulders to be efficient.

Friday, June 15, 2018


9 x 3 Banded Bench Press @ 60% of Floor Press 1 RM + 25% Band Tension

For Time:
2 Rounds:
3 Thursters (135/95)
3 Chest to Bar Pull Ups
2 Rounds:
5 Thrusters (115/85)
5 Chest to Bar Pull Ups
2 Rounds:
7 Thrusters (95/65)
7 Chest to Bar Pull Ups
2 Rounds:
10 Thursters (75/55)
10 Chest to Bar Pull Ups

REMINDER: We are CLOSED this weekend!  Good luck to our Oly lifters at Nationals and to our teams at Rep Your Box!!

A Tip For Today
The secret to Fran is, pain.  The people who are good at Fran can tolerate high thresholds of discomfort.  What makes her so uncomfortable?  Your breathing becomes a chaotic mess quickly if you are not aware of how to control it which shoots your heart rate through the roof.  Most people hold their breath on the thruster, similar to wall balls, instead of a steady breathing pattern of inhale, exhale.  The next thing you become aware of quickly is your grip.  If you are inefficient on the thruster and you press early, your grip is working overtime unnecessarily.  Control your breathing and move at a smooth pace focusing on firing your hips to get the bar overhead.  Happy Franday!

Thursday, June 14, 2018


For Completion:
Accumulate 1 mile walking of:
1) Odd Object Carry
2) Farmers Carry/Overhead Carry
3) Sled Drag
4) KB Front Rack Carry
*Must do all of the movements but the distance for each movement is up to the athlete
*The farmers/overhead is one arm does a farmers carry, the other arm does overhead, when you turn around, switch
*Example: 200 m farmers/overhead + 600 m sled drag + 200 m KB Front Rack + 200 m odd object + 400 m sled drag again = 1 mile

Post WOD:
Bike Conditioning:
10 Rounds
:10 all out sprint
Rest :30 between rounds

A Tip For Today
There is nothing more functional than moving and carrying odd objects.  Think of the number of times you have done yard work or helped a friend moved and been super sore.  The more you can train different modalities, the more you eliminate weaknesses.  The human body responds to stressors by becoming stronger.  As you complete these carries today, be aware of body positions and which muscle groups are doing the work.  Try to stay as balanced as possible without over compensating in some way.