Dec. 31, 2018 – Jan. 6, 2019

Bring a Friend Week is January 6th – 13th!

Friends must attend their class with a member,

but then they’re free to attend any class through Jan 13th.

Friends may sign a waiver by clicking HERE prior to their first class!

Monday December 31, 2018

New Years Eve WOD

For Time:

31 Push Presses 95/65 lbs

31 Pull-Ups

31 Hang Power Snatches 95/65 lbs

31 Front Squats

31 Toes-to-Bar

31 Push-Ups

31 Mtn Climbers per leg

31 Back Squats 95/65 lbs

31 Unbroken DU’s (if you miss you must start over at 0)

31 Thrusters 95/65 lbs

31 Back Rack Lunges

31 Burpees

*You must complete a 365m row at some point during the wod, and all squats movements are from the floor. Sub DU’s for 2:1 singles. Also, let’s place all the rowers in one place so that we can maximize floor space for the barbell work for larger classes.


20 min 19 Sec Partner AMRAP

20 Cal Row

19 HSPUs

20 DUs

19 Alt DB or KB Snatches 50/35lbs

Partners may divide the work however they like, but only one person works at a time.

This is a HSPU wod, so make sure that the modification you choose is a bit of a challenge. Over the last 2 days we’ve touched on every movement pattern so you may be sore by tomorrow or Thursday, but keep in mind that “The Committed” starts today, and if you need to vary the intensity of the upcoming wods please do so.


Build to a heavy Squat Snatch in 15 minutes

Superset w/5 sets of :15s L-sit hold


18min AMRAP

5 Dead lifts 225/155lbs

10 Burpees over bar

150 DU’s

5 Dead lifts 225/155lbs

10 Burpees over the bar

250m Row

This wod is classic crossfit because all 3 of the basic elements (weight lifting, bodyweight movement, and cardio) are present. The Dead lift (Bend/Pull), Burpees over the bar (Bend/Push), and DUs & Rowing (Cardio) are four movements that many different programming guru’s (CompTrain, OPEX, Catalyst, etc.) like to combine for this very reason.  If the deadlift number seems too high, use 60% of your 1RM dead lift, and due to the high numbers of DUs, let’s sub singles 1:1. 4+ rounds is the target!


Bench Press


Superset w/3 sets of 10 alt DB Renegade Rows


15min AMRAP

25ft HS walk

10 TTBs

25ft HS walk

10 Box jumps 24/20”

This is our “Gymnastics Day” since the holiday threw us off a little. Please watch the video link on how to perform the Renegade Row properly, and come to class ready to work on your version of HS Walking. Boxes should be placed on the WB side of the gym leaving the TV side open for Rx HS walkers.


Push Jerk


Superset w/3 sets of Strict Pull ups

Set 1: Max effort

Set 2: 50%

Set 3: 50%


Crossfit Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Click HERE to see how you stack up against athletes from 2012.

As you may have suspected, we are making our way through many of the past Open wods leading up to the 2019 Crossfit Open. The wod is a variation of “Fran,” but with a slightly heavier barbell for men, and a greater range of motion CTB pull up. The time domain is also slightly longer as a 7min AMRAP. We usually cap “Fran” at 10 minutes so this may not change for some people. Choose modifications on this day that allow you to keep moving for the entire 7 minutes!


5 Sets of 100ft Farmer’s Carry


Crossfit Open WOD 13.1

17min AMRAP

40 Burpees

30 Snatches 75/45lbs

30 Burpees

30 Snatches 135/75lbs

20 Burpees

30 Snatches 165/100lbs

10 burpees

AMRAP Snatches 210/120lbs

Make sure you look back at your previous Farmer’s Carry performance so that you can move more weight this time! This wod combines lots of bending and pulling (snatches) with bending and pushing (burpees) just like Wednesday. Show up prior to class and work on your snatch form as we will not have lots of time (due to the Farmer’s Carries) to drill the snatch!


“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Balls 20/14 lbs

1 minute Sumo Deadlift High-Pulls 75/55 lbs

1 minute Box Jumps (20” for everyone)

1 minute Push Press 75/55 lbs

1 minute Row for calories

1 minute Rest