WODS 10/14/19 to 10/18/19

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Monday October 14

10 wall squats
10-15 sec L hang

Snatch skills

“Snake Bite”
Big Lap
Power snatch 95/65
Toes to bar

Remaining time to work up to heavy single squat snatch preferred, Power snatch for newer folks

This is short and sweet. It should be a sprint. Set a weight you can do round 1 in 2 sets and round 2 unbroken. You have the rest of class to hit a snatch PR. Go get it!

Tuesday October 15

Back squat wave
5-3-1 70-75-80
5-3-1 77-82-87

“Gun Show”
8 min AMRAP
1,2,3,4… DB hang squat cleans 50/35
2,4,6,8… Pushups

Even though its the open, squat wods like this will keep us strong. Pace the wod! 8 min is a long time for these movements. Slow and steady will get you a solid score.

Wednesday October 16

10-15 L sit on rings

“Rug Mouse”
24 Minute Assault Bike or Row

On the 0:00, 4:00, 8:00, 12:00 16:00 and 20 min:
8/6 Strict Pullups
10 Burpees
25″ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

The goal for today is endurance. Your score is your number of carlories. Scale the reps of the movements so you can finish in under 2:30. Don’t start off too fast on the row/bike. Try and be consistent across the whole 24 min.

Thursday October 17

“Breakfast Club”
5 min AMRAP
8 Power clean 145/100
8 DB strict Press
30 DU
rest 3 min
6 Power clean 165/110
6 DB strict Press
40 DU
rest 3 min
5 min AMRAP
4 Power clean and Jerks 185/125
4 DB strict Press
50 DU

Strict pressing is hard. Its even harder when your tired. Use a weight on the DB that you can do 3 sets in a row. Keep the weight the same throughout the WOD. This WOD is all about technique. Think about being efficient from the get go.

Friday October 18

10 Vups
L hang or sit 10-15 sec
10 PVC Kang squats

Bar Mu skills

Run 600m
20 KBS 70/53
8 Bar Muscle ups
run 400m
20 KBS 70/53
6 Bar Muscle ups
Run 200m
20 KBS 70/53
4 Bar Muscle ups

You know they’re coming! The only way to get them is to keep working on them. There are 2 ways to do this wod. If you are good at bar muscle ups, I want you to run so hard you can’t do them. Thats how you get better. If not, hit the runs at 80% and break up the Mu early.


WODS 10/7/19 – 10/11/19

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Monday October 7

Banded warmup
L hang 20 sec
Lateral lunge

“Dead Meat”

40-30-20-10 Wallballs 20/14
2-4-6-8-10 Deadlifts 315/205
4-4-4-4-4 Bar Muscle ups

This is the toughest wod of the week. Its on Monday so you can be recovered for the open wod Saturday. Use a DL weight that is hard but not above 80% 1rm.


Tuesday October 8

Tabata hollow rocks

“Steady as she goes”
16 min AMRAP
200m run
12 Push Jerk 115/75
200m run
12 Box Jump overs 24/20

This is all about pacing. Try and be consistent. Better to start slow and build than die out.

Wednesday October 9

Back squat 3×10 add from last week

“Jumping Bean”
12 min AMRAP
30 DU
20 DB step ups 50/35
30 DU
20 KBS
30 DU
10 strict pullups

There can never be enough single leg. These will be in the open. More importantly, they correct imbalances and are easier on the back.

Thursday October 10


20 V-ups

banded inchworm

20 sec bar hang

5 min AMRAP
15 bar facing burpees
21 Power cleans
27 Cal row/bike
3 min rest
set 1 135/95
set 2 115/75
set 3 95/65

Instead of the weight going up, today it goes down. This means we want you to pick the pace up each round. I want you to pick weights you can get at least 7 in a row on round 1. The goal should be to get to the rower/bike as quickly as you can. This is great open prep.

Friday October 11

20 sec L hang
Max set of pushups should get 20/10+
Rest 2 min

“Lightning Bolt”
400m run
6/6 DB hang clean and Jerk 50/35

Today is mean to develop upper body and core strength, and be a little easier on the back and legs. L anything is hard. It will make your core stronger and when that gets better so does everything else. I want at least 15 pushups/round. Attack the runs. The reps are low enough that you should not have to put the dumbbell down. 

Saturday October 12

Open WOD 20.1

Sign ups for heats will be up on Friday

WODS 9/30/19 -10/4/19

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Monday 30 September

Every 90 secx7 sets start at 60%
hang power snatch+OHS+hang squat snatch

12 Deadlifts 115/75
9 Overhead Squats 115/75
6 Hang Power Snatches 115/75

The beginning piece will get your movement dialed in. You may go as heavy as perfect movement will allow. I want you to aim for 5 rds on the wod. Scale the weight so you can get close to that.

Tuesday 1 October

Pineapple Express

at 0:00
50/35 cal assault bike/Row
50 Strict HSPU, scale seated DB press
500m Row/.6 bike
21 Burpees over rower or laterally over bar

Today or focus is on building upper body strength/endurance. We’ll spend time opening up the T’spine, dialing in the position and then its go time. You should hit the first row or bike really hard. you’ll have plenty of rest for the HSPU. Wod 2 is a low skill high effort wod. This one that you need to send it!

Wednesday 2 October

Back squats 3×10 65-70%

75 DU
10/10DB 1 OH,1 FR lunges 2×50/35
12 TTB

The back squat % are merely a suggestion. I want 10 in a row, every time. No fails. Today is about getting the legs ready for high reps that you’ll see in the open. Scale the lunges to a weight you can get then all in a row. This reads 10/10 (so 10 with the L arm OH, R FR, then 10 with the hands the other way).

Thursday 3 October

2 Power cleans EMOTMx9 min 60%+

20 power cleans 135/95
50 abmat situps
400m run
15 power cleans 155/105
40 abmat situps
400m run
10 power cleans 185/125
30 abmat situps
400m run

The EMOTM is meant to warm you up. Most you will do quick singles on todays cleans outside of maybe round 1. Thats what we want. A consistent grind. Get ready to feel those abs!

Friday 4 October

C2B skills


3 Rounds:
30/20 Calorie Row/bike
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

We row and bike a ton because they are 100% safe, and really, really effective. Don’t be afraid to break up the C2B from the get go. Better to break it up early than have long rests later. I want you to use a weight on the thrusters that you can send it with. It should be light and fast. You’ll already be tired.


Wods 9/23/19-9/27/19

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8 strict pullups
8/8 Bulgarian split squats

“”Master Splinter””
3 Rounds:
400 Meter Run
12 Burpee Box jump overs (24/20)
15 DB Thrusters 50/35  
We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts.  The bulgarian split squats will strengthen the glutes but are easy on the low back.  Strict pullups will help a ton with all of the gymnastics moves.  I want the wod to be done in the 12-16 min range.  That means you cant put the DB down on the first round.  Maybe 1 break on the next 2 rounds.


DU skills!
“Full Circle”
75/50 Calorie Assault Bike
125 Double Unders
50m heavy Dball or sandbag carry
20 Sandbag/Dball over shoulder
125 Double Unders
50m Heavy Dball or sandbag carry
75/50 Calorie Row
This is our longer endurance piece of the week.  If you struggle with DU’s, this is the day to be here.  We are gonna devote some time to helping people improve them.  You pick the weight on the ball.  You should be able to make it the whole 50m without stopping.


Bar Crawl
Teams of 3 1 works at a time
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
This is a fun way to hit movements in a different format.  I want you to be able to get 10 in a row on round 1 of each movement, 7 on round 2, and then 3ish on the final weight of each movement.


Ring MU skills
7 min AMRAPx2
3 Ring MU
12 DB step ups 1×50/35
12 Ball slams 40/30
12 Box jump overs 24/20
rest 3 min
This should be fast on all the movements except the MU.  I want you back on the rings as many times as possible. 


C2B skills

“Home run Derby”
Calorie row/Bike
Front rack lunges 135/95
Chest to bar pullups
C2B pullups are a game changer.  We will spend time working on them today in class.  This wod is supposed to be medium weight, high power.  Get out of your comfort zone on the row or lunges.  1 break at most on the 1st set of lunges.  No breaks on the set of 12 lunges.

Wods 9/16/19-9/20/19

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Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in!


5 Front squats 70-75%
8/8 BSS
“1-2 Punch”
10 min AMRAP
25 WB 20/14
40 DU
Today is the start of our winter cycle.  The first part is meant to address the posterior chain.  These are a lot harder after squatting.  I’d rather you really push it on the BSS and stay lighter on the FS if you must.  Scale the wod so you can move for 10 min.  This is really good prep for the open as well as some great endurance work.


10 seated DB Press
20 Vups

400m run
6/6 KB clean and Jerk 53/35
12/8 Strict pullups
Yesterday was all about lower body, today is arms!  We want the KB CJ unbroken every round!  Consistent pace on the run, may 2 breaks on the pullups.


20 min AMRAP
3 Power cleans start at 60%
15/12 Cal bike Row
Add every 5-10lbs/rd
Its not enough to be strong.  We need to be strong when tired.  A lot of you will find that you lift better under these circumstances.  If you get too heavy, simply stay the same or drop down. for the remainder of the wod.


Bar Mu skills
“Cold Feet”
Big lap buy in
4 Bar MU
8/8 DB snatch 50/35
16 Box Jump overs 24/20
50m Dball/sandbag carry
This is an opportunity to get better at higher skill movements.  I’d rather you scale reps on the bar muscle ups rather than skip them all together.  If you need to break this wod, it should only be the bar mu.  The other stuff should be consistent.


Rope climb skills
“Rope a Dope”
1 min max reps
KBS 70/53
Goblet lunges
Abmat situps
Push Press 115/75
Rope climbs
Rest 1 min

Today is a great day to work on rope climbs.  Scale the weights so you can get 12+ in a row on the first round.  We want you moving fast as long as possible.

Wods 9/9/19-9/13/19

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“CrossFit Total”

Find 1rm in

Back squat



This is our benchmark for strength this coming year.  We’ll retest this before Christmas to see how far yall have come!


“””Championship Helen””
400m run
21 AKBS 53/35
12 Pullups
This is the exact opposite of yesterday.  We need to have strength and endurance.  This is my favorite benchmark for CrossFit endurance as it forces you to pace your self.  5rds is a different ball game as opposed to 3.
“Teams of 2
2k Row Buy in
10rds(1 person must do a full round before switching)
10 Thrusters 95/65
10 Ring pushups
2k Row $$$ out
The world changed 18 years ago.  Never Forget!!!
Du skills
2 Power snatch EMOTMx6
5 power snatch start 60% and add every round
30 DU
8 Step Ups 24/20 50/35 DB
30 DU
Use the EMOTM to dial in your movement.  If you’re beat up from this week, go lighter today and focus on moving well.  This is a great workout to use to improve your technique on snatch and double unders.  You improve your skills when you slow down!
“”Dirty Dozen””
15 min AMRAP
12 Box Jump overs
12 DB front squats 50/35
12 Ball slams 40/30
12 DB snatch 50/35
12 Burpee Box Jump overs 24/20
12 Toes to bar
12 DB Push Press 50/35
This is a fun way to end the week.  The goal today is simply to keep moving.  You this a chance to work on your breathing mechanics and transitions between exercises.


Wods 9/2/19-9/6/19

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Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday.  We’ll retest after Thanksgiving.  I am excited to see yall crush it!


Bench DB or close grip 3×10
“One at a Time”
1 arm DB push Press 10/10  50/35DB
25 abmat situps
10 Box Jump overs 24/20
10/10 DB snatch
Dball/Sandbag carry 50m
Bench press trains the horizontal plane which tends to get left out in CrossFit.  The wod will help address imbalances.  Scale it so you can move the whole time.
Back squat 3-2-1, 3-2-1 1st 3 at 75%-80-85, 80-85-90
“Thigh Gap”
40-30-20-10 Cal row
10-20-30-40 Front rack DB lunges 2×50/35
Build to a heavy, but not maximal single today.  Leave some in the tank for next week.  Attack the row on today’s wod.  Keep the weight on the lunges light enough to where you are doing the last round in no more than 2 sets.
“Hang power snatch+OHS+hang squat snatch E90 secx8
“Sucker Punch”
12 min AMRAP
10 hang power snatch 95/65
30 Dbl unders
30 Dbl unders
The beginning piece is there to really dial in movement for the snatch.  If you’re confident with snatching, y0u can get heavy, but not maximal.  Scale the weight on this wod so you can get 10 in a row for atleast 2 rds.  We want to see 12 min of movement.
3×5/5 windmills
Bar MU skills
“Bar Star”
25 Wallballs 20/14
7 Bar muscle ups
20 KBS 70/53
15 Burpees
A lot of yall are real close on bar muscle ups.  Expect them to keep showing up as the open will be here Oct 10.  The key to gymnastics skills is practice.   For those of you on the fence, don’t be afraid to sacrifice some intensity in todays wod so that you can refine your skill of bar Mu.  Sometimes, you need to slow down to get better.
Rope climb skills
C&J Cycling skills
CrossFit Linchpin Test 12
400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
This is a great all around test of work capacity.  The weight should be medium for this type of wod.  You shouldn’t be dropping it every rep!  That will be too slow.  Adjust so you can do 5 in a row for round 1.  Of the 3 movements, focus on the one you need the most help with and attack it!

Wod 8/25/19-8/29/19

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Great work on Battle by the Bay Everyone!  It was a great comp and Team   came out on top.

We are going to continue with more weighted single leg movements as well as put in some tempo work to improve the bottom position of our squats.  We’ve been alternating power cleans/Deadlifts every week and will continue to do so until the CrossFit Total September 9.


Front rack lunges
3×10/10 50-60% front squat

“Swole Cycle”

12 min AMRAP
10 DB hang squat cleans 50/35
100m run
10 Pullups
100m run
10 Push ups
100m run


“Good Time”

20 min AMRAP
Row 500m
12 Power snatch 115/75
sandbag or Dball carry 50m
Row 500m
12 Power snatch 135/95
sandbag/Dball carry 50m
Row 500m
12 Power snatch 155/105
Sandbag or Dball carry
Max cal in time remaining



Tempo Front squats 32X1

Teams or 2
Open wod 17.1…2.0

DB snatch 50/35
20 Burpee box Jump overs 24/20



18 min AMRAP

“Hangin Out”

7 Hang power clean 135/95
2 Rope climbs
7 Hang power cleans
4 Muscle ups
7 Hang poer cleans
10 Toes to bar
7 hang power cleans
10 step ups 2×50/35
7 Hang power cleans
50m SOL carry 50/35


3 Deadlift EMOTMx7 min up to or slightly heavier than wod wt.

CrossFit Linchpin Test 3

3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205


Wods 8/19/19-8/23/19

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Saturday will soon be upon us!  Hopefully you’ve strategized with your teams and are ready to go.  I know I am:)  Friday is more bodyweight and aerobic in nature  to allow you all to recover for Sat.  Don’t forget potluck afterwards at 12.


“1rd every 3 min x 27 min
1: Run 400m
2: Bike .6
3 Row 500m
The new rig goes up today!  We will need to stay on the small half of the gym while construction takes place.


Seated DB press 3×10 or HSPU 5×5 strict

“7 Layer Cake”
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS
40 DU

Today’s chipper is meant to be a little bit of everything.  We don’t hit anyone movement that hard other than DU.  Having to transition back and forth to DU will lead to greater gains in coordination.  Most of the time with DU, its not fitness, it simply practice.


Back squat 6-4-3-2 75%-90%

400m run
14 Front rack lunges 115/75
2 Rope climbs

The % are a guideline.  We want you to make every set.  The 2 should be hard, but not a grind.  Scale the lunges so you can go unbroken.  Muscle imbalances are best fixed in single legs with moderate loads that allow for increased time under tension.


Bar Mu skills

For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees

3 minutes Rest

Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Time cap: 12 minutes
Scaled snatch 65/45

We’ve been working hard on Bar muscle ups. Here is a chance to see where you are at relative to last March.  The open is here in October so you know these are coming!


abmat situps
50m Dball/Sandbag carry every round

Today is meant to get the HR up and be easy on the joints.  This is important for building endurance as well as long term health.

Battle by the Bay

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The event will start at 8am Saturday the 24th  Our goal is to be done by 12.

Here are the teams followed by the events.  Time to get with your coaches and strategize!  Don’t forget we are having a pot luck afterwards at noon!

Team Clint
Matt A
Team Johanna
Jenn H
Michelle S
Mike R
Team Katie
Event #1 All the Weights!
Clean ladder
Weights will ascend 10lbs EMTOM for 11 stations.  You may clean or deadlift.  A clean is worth more points than a deadlift.  Cleans can be power or squat.
Event 2  Run Forest run, and row…
Teams will pick 1 person do each set.  1 person works at a time, and the next person can’t start until the last person finishes.  Its basically a relay race:)
50 cal row
100m run
40 cal row
200m run
30 cal row
400m run
20 cal row
600m run
10 cal row
800m run
Event 3 “Bottle Neck”
Your coaches will decide who goes rx or scaled.  The weights on scale will be individualized according to ability level by your team’s coach.  This event will start with 1 person on the bike.  When they finish, they move to the step ups, and the next person gets on the bike.  Your time stops when the last person finishes.  All of the RX will go, and then all of the scaled.  Your teams score will be the 2 times added together.
Rx                                                                                            Scaled
50/35 cal bike                                                                       35/20 Cl Bike
30 DB stepups 1×50/35        24/20 in box                       30 DB step ups
30 KBS 70/53                                                                        30 KBS
30 DB PP 50/35                                                                   30 DBPP
2 Rope climbs                                                                        15 DBFS
Event 4
Force X Distance/Time=Power
Pick 4 team members for the sled push
6 min AMRAP move as much weight as far as you can!
Your goal is to move as much weight for as many 50m rounds as possible.  You can go with a strategy of more weight and less rounds, or more rounds and less weight.  Up to you.
Weights will be in 45lb increments(1 plate)
Event 5  “All the Marbles”
Take the remaining 6 people for this event.  1 person works at a time except that another person also does burpees.  You can switch any time.  After the chipper is complete, 2 people can do burpees.  Your team will have 2 scores, chipper time, and max burpees.
20 min AMRAP
150 Wallballs
150 Dbl unders
150 Situps
150 DB lunges
Pot luck at noon.