Monday, July 2nd WOD

WOD:  20 rounds for time

With a partner, “I go, you go format”

-1, 15’ Rope climb

-3 Deadlifts

-5 Box jumps


Rx+ Legless; 315/215-lbs; 30/24”

Rx 275/175; 30/24”

Int 225/155; 24/20”

Beg Discuss with Coach

Tuesday, June 26th WOD

WOD:  With a 40 minute running clock, you and your partner will share

5 rounds:

-40 Wall balls

-30 Calorie row

-20 Burpees

-10 Power cleans

Remaining time:  row as many calories as possible

Split the rounds/reps as desired.


Rx+ 185/120

Rx 135/95

Int 115/80

Beg 95/65


Friday, June 22nd WOD


-Minute 1:  10 Supine bar ring rows

-Minute 2:  20 UB Wall balls 20/14-lb, 10/9’ target

-Minute 3 and 4:  400m run


Rx+ should use a 30/20-lb ball.

Sub 15 UB Wall balls for Int and 15 (in sets) for Beg

Sub 300m run for Int and Beg

Thursday, June 21st WOD


-250m row

-15 Push ups

-20 Toes to bar

Intermediate and beginner athletes can discuss a more appropriate rep number for the push up portion.  Sub hanging knees or ab mat sit ups.



Wednesday, June 20th WOD

WOD:  For time

-100 DU’s

-50 Alternating single-leg squats

-25 Sumo deadlift high pulls

-100 DU’s


Rx 135/95

Int 115/80

Beg 95/65

Tuesday, June 19th WOD


5 sets, 5-7 reps per set

-Ring pull ups

-Ring dips

Perform as a couplet.  Strict movements with full ROM.

WOD:  For Time
6-5-4-3-2-1 Ring  Muscle ups

After each set complete 7 box jump overs (30″/24″) (including after the final set)

9 minute cap.  

Sub “Ring to hip” swings OR tight arch to hollow swings (rings).

Monday, June 18th WOD

WOD:  For load

“The New CrossFit Total”


-Bench press

-Overhead squat

The New CF Total  is the sum of the best of three attempts.  The bench press and the overhead squat are performed from the rig.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Saturday, May 19th

Barbell Club @ 8am | CrossFit Kids @ 9:15am | Team WOD 9:15am

Team WOD:

“Ode to Regionals 2018”

WOD:  Teams of 2 will share

-50 DB Push press 50/35-lbs

-50 GHD Sit ups (sub Ab mat sit ups)

-50 DB Box step overs 50/35-lbs

-500m row

Break the reps up as desired.  Must stay within the chipper format.  One works, one rests.

Friday, May 18th WOD

“Ode to Regionals 2018”

WOD: With a partner for time

-20 Power snatches

-20 Burpees

-20 Power snatches

-20 Burpees

-20 Power snatches

-20 Burpees

Ascending weights on the snatch. Split reps as desired.  Time cap is 20 minutes.


Rx 115/80, 135/95, 155/105

Int 75/55, 95/65, 115/80

Beg Discuss with Coach