Rack pulls - db snatch and wall ball

Monday, March 19

WOD: 2 rounds for time: 50 Alternating Db snatches 50/35, 25 Wall balls

Strength: Conventional Deadlift off pins just below knee, work up to heavy single

Accessory: 4 rounds, 10 box jumps, 5 bulgarian split squats each leg, 25 glute ham bridges

Recovery: 1x100 banded good mornings


box squat Monday

Monday, March 5

Reminder Open workout 18.2 is due by 5pm today! Don't wait until the last minute, get it submitted!

WOD: 75 Wall Ball, 50 box jump overs 20”, 25 C2B Pull ups (use a band if necessary and get C2B, note this is the preferred method of scaling but isn’t all encompassing)

Strength: wide stance backsquat to a box - 2 RM use specialty bar

Accessory: 3x30 banded pull through (heavy band)

Recovery: 1x100 glute ham bridges​ using hip circle


wall ball, push up, doubles

Monday, February 26

Submit your scores for 18.1!!!! They are do by 5:00pm.

WOD: 3 rounds, 25 wall ball 20/14, 20 push up, 50 Double unders

Strength: Sumo Deadlift 1RM

Accessory: 4x12 weighted kb front rack step up (6 each leg, onto 20" box)

Recovery: 100 glute ham bridges with hip circle

Sumo Deadlift: Sumo Deadlift


EMOM for 10 minutes with DB

Monday, January 15

WOD: EMOM for 10 minutes, 7 DB Deadlifts, 7 DB Power cleans, 7 DB Push Press

Strength: Work up to a heavy set of 8 good morning

Accessory: 3x4 each leg back rack lunge steps

Recovery: 1x50 glute ham bridges on rep 50 pause for 1 minute


Same but different

Monday, Oct 23

WOD: 45 reps Thruster 95/65, 45 reps Pull ups. Divide the reps anyway. Workout courtesy of crossfit.com https://www.crossfit.com/workout/2016/09/21

Strength: Take either from a rack or from floor and work to a heavy single Thruster

Accessory: 3x5 GHD Sit ups (if you do these on a regular basis complete 8 reps each set)

Recovery: Foam Roll

Thruster: Thruster