Author: Ben

Tues 8.30.16

“Don’t put a limit on anything. The more you dream the farther you get.”

Skill Complex: 1 Push Press + 1 Push Jerk x 3.  4 sets. Add weight as needed. Every 2 min. (Push Press, Push Jerk, Push Press, Push Jerk, Push Press, Push Jerk)

WOD: Every 2 Min for 20 Min 

  • 9 HSPU
  • 12 SDHP(95/65)
  • 15 Box Jumps (24/20)
  1. Scaling Suggestions:
    1. HSPU – Make sure you are getting 9 unbroken every time with the MOD you are using. Today is not the day to scale up
    2. SHDP – Make sure the weight is light enough to do 12 unbroken every round
    3. Box Jumps – You want to keep a nice flow. This is where you can cruise to catch your breath
    4. Scale the reps t0 6, 9, 12 if you don’t think you can finish every round in under two minutes
    5. Your goal is to have at least 20 seconds rest before the beginning of the next 2 min.
    6. The main goal is to complete the work in about 1:40 seconds every round…Scale accordingly.

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Mon 8.29.16

“Things aren’t naturally positive or negative. You create the meaning of EVERY event in your life and thus the outcome.”

Strength: Clean, 3×1, 90%, Every 90 sec.

WOD: AMRAP 15 Min

  • 20 Wall Balls (20/14)
  • 10 Power Cleans (155/105)
  • 10 HRPU
  1. Scaling Suggestions
    1. Wall ball: Scale the weight to at least get 10 unbroken every time you pick up the ball)
    2. Power Cleans: Challenging for singles and doubles. You want to be able to pick a good pace and stick with it.
    3. HRPU: Keep elbows tight to your side. Place knees on ground for more assistance. On the way down from the push work on having your chest hit the ground first, then thighs.

After Party:  4 Rounds NFT

  • 50′ OHL Walking Lunge (45/25 plate) (USE BLACKS PLATES) (DO NOT DROP ON GROUND IF OUTSIDE)
  • 15 Squat Jumps

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Fri 8.26.16

“Every interaction with another human is an opportunity to fill someone’s bucket. Make their day and yours will be made in return.”

Skill: OHS, 4×4, Every 90 Seconds

  • *there is no prescribed % today because we want to focus on skilling the movement. You determine how heavy you want to go
  • Bar will be back racked off of a rack, then snatch balanced OH. When finished with your 4 reps, drop power and power clean it to the rack for the next set.

WOD: 8RFT

  • 10 OHS (95/65) (snatched up)
  • 8 Front Rack Lunges (95/65)
  • 3 Rope Climbs
    • 25 Min cap

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Thurs 8.25.16

“There are 86,400 seconds in a day. You can never carry them over to the next day. Never take a second for granted!”

Strength: Floor Press, 5×5, Every 2 min, Heavy

WOD: TABATAS

Part 1:

  • :20 sec Front Support
  • :10 Sec rest
  • :20 sec Hollow Holds
  • :10 Sec rest
    • x8 rounds total

1 min transition

Part 2:

  • :20 sec HRPU
  • :10 Sec rest
  • :20 sec KBS (55/40)
  • :10 Sec rest
    • x8 rounds total

1 min transition

Part 3:

  • :20 sec T2B
  • :10 Sec rest
  • :20 sec Slam Balls (50/30)
  • :10 Sec rest
    • x8 rounds total

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Wed 8.24.16

“It is in your moments of decision that your destiny is shaped”

Strength: Deadlift, 5×3, Every 90 seconds

  • *there is no prescribed % today because we want to focus on skilling the movement. You determine how heavy you want to go

WOD: 25 Min AMRAP 

  • 12 Deadlifts (185/165)
  • 9 Bar Over Burpees (forward jump, lateral Burpee)
  • 400 Meter Run
  • 1 Min Rest

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Tues 8.23.16

“What you have is what you have… so make the most of it… and be thankful for it”

Skill: Snatch 5×3 Every 90 seconds

*there is no prescribed % today because we want to focus on skilling the movement. You determine how heavy you want to go
*Focus on the catch overhead: Catching with soft knees, locked elbows, Hips back

WOD: 12 Min AMRAP 

  • 30 Double Unders
  • 15 Power Snatches (75/55)

Away from the whiteboard

  • 30 Seconds Front Support
  • 30 Seconds Rest
    • x4 rounds total
  • 4×8 Bicep Curls (DB or Barbell)

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Mon 8.22.16

“Someone, somewhere is getting better right now. They might be your competition some day. Don’t let them out-work you”

Strength: Front Squats, 5×1 @ 90% 1RM, EMOM

WOD: For Time

Part A: 5RFT of 

  • 12 Front Squats (135/105)
  • 8 Strict Pull Ups
  • 15 ABMAT Sit Ups

Part B: 75 Cal Bike  

*Every 2 Minutes you are going to switch from Part A to Part B, Vice Versa. When you switch parts remember where you were so you can pick up where you left off.
*Everyone will start on Part A (this means a group of people will start 2 minutes after the first group)
*Your total time is over when you are finished with both Parts.
*Once you finish one part you can continue to work on the other part without switching (the only time you can’t do this is if someone needs to get on the bike). 

24 min cap

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Fri 8.19.16

“Tough times don’t last; tough people do.”

Warm up:Rowling

Partner WOD: For Time

Part A: 3,000 Meter Row 

Part B: 10RFT

  • 12 Deadlifts (135/95)
  • 9 Hang Power Cleans
  • 6 Shoulder to Overhead
    • 30 Min Cap

Complete both parts as fast as possible. You can break up the work as you wish. You can work on Part A and B at the same time. You do not have to finish part A before moving on to Part B. You can switch back and forth between A and B. You and your partner can be working at the same time. However, you can only use one bar UNLESS your weights are different. If you are using two bars to accommodate the weight difference both athletes CANNOT be using the bars at the same time.  Your final time is when everything is completed.

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