Deadlifts and Burpees

Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)

Strength: 6x6 Front squat @ 60% of 1RM Front squat

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)

Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area


Thursday, April 5

WOD: “Christine” 3 rounds, 500m Row, 12DL’s at body weight, 21 box jumps 20”(20 min time cap)

Strength: 10x2 Front squat @ 80%

Accessory: 1x50 feet elevated on two 45# plates glute ham bridges

Recovery: 50 walking lunge steps

Christine: ChristineThree rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box

12 min amrap, assault bike, C2B, Front squats

Monday, March 26

Reminder submit your scores for 18.5. Once you are do your 2018 CrossFit Open is complete!

WOD: 12 minute AMRAP 20 cal assault bike, 15 C2B, 10 Front squats 135/95 (from the ground ground)

Strength: 5 rep max backsquat

Accessory: 3x30 feet elevated glute ham bridges using hip circle 3x100 jump rope singles with hip circle on

Recovery: 1x100 banded good mornings

5 rep backsquat: 5 rep backsquatusing a straight bar

another mainsite gem

Monday, March 12

Reminder: Submit your scores for 18.3!!! Do not wait to submit, get it done. 3 weeks down, 2 weeks to go.

WOD: Five 3-minute rounds of: 10 front squats 185/125 10 box jumps 36/30 Row for max calories Rest 3 minutes between rounds. workout courtesy of

Strength: 1 rep zercher squat off pins(set pins at parallel, use fat bar or pad and stand up with weight)

Recovery: Foam roll

Pull, Push, Thrust

Thursday, February 1

WOD: 12 min AMRAP- 5 pull ups, 10 push ups, 15 Thrusters 50/35 (pull ups can be strict if so cut reps down to a lower number)

Strength: 8x3 Front Squat @ 70%

Accessory: 4x20 banded side oblique crunches(bad to the bottom of the power rack)

Recovery: Bottom of feet roll out

Sandbag or sandbagging

Wednesday, December 27

WOD: 21-15-9 Sandbag to shoulder 80/60, Front squat w/sandbag, burpees over sandbag(facing)

Strength: Work up to a heavy set of 5 axle bar deadlift or use fat gripz

Accessory: 3 rounds of 50 of each, banded good morning, glute ham bridges, 25 staggered foot good mornings

Recovery: 1:00 hanging from pull up bar or rings

Its getting closer to that time

Thursday, November 30

Read newest blog post Here


WOD: 10 min amrap, 60 bar facing burpees, 30 OH Squats 120/90, 10 Muscle ups If you get to muscle ups and don't have them, complete 20 pull ups and 20 p-bar dips and continue on

Strength: 12 min emom 3 power clean + 3 front squats

Recovery: Foam roll

OPEN 11.4: OPEN 11.460 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups