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


21-15-9 Shoulder to overhead and Power Clean

Friday, February 2

WOD: 21-15-9 reps for time of: Shoulder to overhead 135/95, Power Cleans 135/95 (scale accordingly, this can be done with kb or db or sandbag or dball - load to box(tall ish) and pick up to shoulder)

Strength: Bench press db 5 RM

Accessory: 3 rounds, 20 banded face pulls, 20 hollow rocks, 20 banded tear aparts)

Recovery: 1:00 min banded OH hold


Time Trial

Sunday, November 26

WOD: Either 2k Row or 2k ski

Gymnastic Prep: 2 rounds, 20 hollow rocks, 20 supermans. Then 4 rounds 3 kipping swings, 6 shoulder touches(hang from pull up bar and remove one hand and touch shoulder, regrip and repeat on other side), 3 Kipping swings

Recovery: Coaches Choice

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.

2k ski: 2k skiComplete 2,000m on the ski erg. Set the ski erg to count down so that you receive an accurate time.


Fun right?

Saturday, Nov 4

WOD: 21-15-9 Dumbbell burpee, and Db thruster. Workout courtesy of CrossFit Linchpin Strength: Work up to a heavy Snatch single Gymnastic prep: 3 rounds: 20 hollow rocks, 20 super mans Recovery: coaches choice

Strength: Work up to a heavy Snatch single

Gymnastic Prep: 3 rounds: 20 hollow rocks, 20 super mans

Recovery: Coaches Choice

Snatch: Snatch


squat thrust, hang db power clean, db push press

Tuesday, September 12

WOD: Every minute on the min for 12 minute: 3 DB squat thrusts, 6 Hang DB Power Cleans, 9 DB Push Press. Complete all movements in order and rest remainder of minute. Workout courtesy of dumbbellmission.com, Record db weight used for workout.

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: Between each set of Push press complete either 20 hollow rocks or 20 supermans

Recovery: 1:00 min hang from pull up bar​


Goblet squats, T2B, Strict HPSU

Sunday, June 25

Summer Boot Camp Schedule Starts Monday June 26th!

Monday 7:30-8:15 am

Tuesday 1-1:45 pm (remains the same)

Wednesday 7:30-8:15 am

Also on 4th of July, Tuesday, we will be having one class at 9am. All other classes are cancelled. We will be completing our traditional 4th of July workout "The Seven" Like any workout it can be scaled and modified. Anyone with previous CrossFit experience that would like to tackle the workout are welcome to attend.

WOD: 21-15-9 goblet squat 80/55, T2B, Strict HSPU

Strength: 3 rounds: 10 kipping swings, 10 single arm shoulder touches(remove hand from pull up bar and touch shoulder), :30 second hold

Accessory: 100 hollow rocks, 100 super mans

Recovery: Coaches Choice