CrossFit & Strong WODs Wed March 11th 2020



Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:


75% x 5

85% x 3

95% x Max reps


*There is no true max out on this cycle and please do not try to. You should however, be shooting for a new 2-3 rep max in that 95% set. Big breathe, HOLD it, and keep that back tight and upright. NO “shitting dogs” allowed on the floor.


Metcon (Time)

18min. to finish…


Front Rack Lunges 75/55

American KB Swings 53/35

12 Kipping Pull Ups

Left + Right = 2 reps on the lunges


Cool Down:

Walk 200m




Wednesday 3/11 – Upper Body

Part A and B repeat each week. Track these metrics for progress


A. DB Floor Press

3 sets of 12 reps

*Increase from 3×15 last week


B. Alternate Movements:

3 sets of 12 reps for each movement

*Increase from 3×15 last week


Barbell Seal Rows

Rest 1-2 min

Seated DB Overhead Press

Rest 1-2 min


C. Leaning DB Lateral Raise

3 sets of 12-15 per arm

Keep weights moderate without any momentum, and try to rest only while opposite arm is working


D. 2 Rounds For Quality:


Row 30/20 Cals (male/female)

15 Incline DB Bench Press @ 21X1 (1-sec pause at bottom)

15 Ring Rows (elevate feet and/or wear weight vest as feasible)

10 Incline DB Bench Press @ 21X1 (same weight)

10 Ring Rows (same difficulty as first set)

Rest 3 min between rounds


D. 2 Rounds For Quality:


Bike 30/20 Cals (male/female)

15 Lying DB Tricep Extensions

15 Standing DB Curls

10 Lying DB Tricep Extensions (same weight)

10 Standing DB Curls (same weight)

Rest 3 min between round

CrossFit & Strong WODs Wed Jan 8th 2020

Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.


A.) Deadlift (Week 1 of 4 Strength Cycle)
Every 4min. x 4 Rounds:
400m Run “Buy in”
Round 1: 5 Deadlifts at 50%
Round 2: 5 Deadlifts at 65%
Round 3: 5 Deadlifts at 75%
Round 4: Max Unbroken Deadlifts at 85%*You are running each time. 1 mile total
B.) Metcon (AMRAP – Reps)
Get as far as possible in 15min.
Wall Balls 20/14
Alt. DB Lunges 45/30s
Sit-Ups (Anchor your feet in your DB’s)

*Left+Right= 2 reps on the Lunges
Cool down:
Walk 200m then:
2 min each side
Spend 1-2 min here too
Wednesday 1/8 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progressA. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 9 repsB. Barbell Hip Thrusts
3 sets of 15 repsC. 3 Rounds:Single-Leg DB RDL x Reps 15-12-9 (LEFT LEG, increasing)
Superset Staggered Leg Good Mornings x 15 reps (LEFT LEG Forward)
Rest 1-2 min
Repeat for opposite leg
Rest 2-3 min then start next roundD. Climb as High as Possible in 12 Minutes:
Add designated reps to each movement each round

10-15-20-25 Reps Barbell Sit-ups
10-15-20-25 Calorie Row
30-40-50-60 Reps Reverse Crunches
10-15-20-25 Heavy Russian KBS


Sunday November 24th 2019

Metcon (No Measure)

Adventure Sundays! Get out of the gym!

60-90min. Walk (Simple stuff like this is actually amazing for fat loss)

Wanna Spruce it up? Throw a weighted vest on!

Saturday November 23rd 2019

20 minutes to get as far as possible…

Double unders

immediately into;

Alt. DB Snatches 45/30lb

Can you finish this one?!

Friday November 22nd 2019

Metcon (Time)

For time:

DB Front Squats 45/30s
*Run 200m After Each Set

Immediately into;

DB Lunges 45/30s
*Run 200m After Each Set

If you can’t do HSPUs then complete 5 Wall Climbs after Each set. Which is debatably harder, but you gotta get stronger somehow 🙂

Wednesday November 20th 2019

Metcon (AMRAP – Rounds and Reps)

100 Double Unders

5min. AMRAP:
10 DB Floor or Bench Press 50/25s+
10 Pull-Ups

100 Double Unders

5min. AMRAP:
10 DB Floor or Bench Press 50/25s+
10 Pull-Ups

100 Double Unders

Score is just the rounds and reps on bench and pull-ups. Use a weight that you can go unbroken the whole time.

Tuesday November 19th 2019

Metcon (AMRAP – Reps)

4min. AMRAP:
400m Run
15 Toes-To-Bar
Max DB Deadlifts 70/50s+ in remaining time

Rest 1min.

Repeat for 5 Rounds
Hopefully you have some heavy DBs on hand to pull this one off. Score is JUST the amount of deadlifts you get. Make sure both sides of the DB touch the ground.

Monday November 18th 2019

Metcon (Time)

For Time:
100 DB Thrusters 50/35s

* 5 Burpees EMOM
* Start with Burpees

Advanced can try 60/45s

Thursday November 7th 2019

Metcon (Time)
For Time:
50 DB Front Squats
50 Alt. DB Lunges
50 DB Deadlifts
50 DB Hip Thrusts

* Every minute on the minute complete 4 Burpees. Start with burpees.
You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders. The Lunges are right + left equals 2 reps. On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge.

Take your time on the movements and do them right! Don’t rush it even though there’s a penalty. Especially on hip thrusts. Pause for 1 sec . at the top of each rep. This workout should blow up your booty!

Wednesday November 6th 2019

Metcon (No Measure)
10min. to get as far as possible…
DB Push Press 50/35s

Rest 5min.

10min. AMRAP:
10 Sit-Ups (feet anchored on DB)
10 Reverse Sit-Ups
10 Russian twist with same DB (Left + Right =1 rep)
Little shoulder and ab day 🙂