WOD: 2/22/19

CrossFit Games Open WOD 19.1
15 Minute AMRAP:
19 Wallballs (20/14)
19 Calorie Row

So, let’s get out the obvious part – Yesterday’s WOD was also wallballs and rowing.  If you did it, you’re probably not going to be able to perform your best for 19.1.  Here’s the plan:  If (i) you did yesterday’s wod, (ii) you PROMISE you’ll be around on Monday (or Saturday is ok, too), and (iii) you will be able to finish 19.1 on Monday before 5:00 PM, then you may do the alternate WOD today (Friday) and do 19.1 later.

If (i) you can’t get here on Monday before 5:00 PM, or (ii) you don’t care about doing the same movements two days in a row, then you gotta do 19.1.  Simply put, pick which of these you’re doing today and you will do the other one on Monday, but 19.1 is the priority if you’re not gonna be here both days.

Alternate (Monday’s) WOD

10 Minute AMRAP:
10 Chest-2-Bar Pull Ups
10 Push Press (135/95)
10 Bar Facing Burpees
50 Double Unders

The gym will be a bit chaotic, so please bear with us on Fridays for the next 5 weeks.  Take it upon yourselves to get stretched out and warmed up.  We’re going to need you to judge someone else (and do a great job), so get in where you fit in and let’s have a ton of fun together.

WOD 2/19/19

Some words about the open:

For many of us, the CrossFit open elicits both a sense of excitement and dread. We have come to love the competition and feeling of doing our absolute best on any given Friday. For those of you who don’t know about the open yet, you’ve never experienced this feeling. It is both wonderful and terrifying.

This year, each Friday, we will be doing whatever Dave Castro tells us to do; that will be our programming for the day. Weeks one and two of the open this year will be regular gym hours – There will be no Friday night lights. However, on March 8, we will be traveling to Modesto to join our friends at resident CrossFit for week three.

We will then host our own Friday night lights on march 22, which is week five, and the final open workout of 2019. Resident Crossfit will drive down from Modesto to join us for that event.

We look forward to this open season. If, like many of us, you plan on competing in this world wide event, head to CrossFit main site and register there. Of course, this is not mandatory for our athletes; we will be doing the workouts as our Friday programming every Friday. If you have any questions, please feel free to ask a coach!


Back Squat
4 x 8 @75%

30 Strict Pull Ups
50 Dumbbell Snatch (choose your own load)
*Starting at 0:00 5 Goblet Squats EMOM

Single Leg RDLs w/ Landmine, 3 x 8-10

WOD: 2/12/19

Back Squat
3 x 10 @ 70% ++ (15-30 lbs heavier than 2 weeks ago)
Ideally, all three of your sets will be at the same weight (same format as previous two weeks), but you may climb if you mistakenly didn’t use the correct loading on your initial sets.  This is the last of this 3-week cycle, so push your limits while always using good mechanics and positioning, and of course, maximize ROM.

1k Row
800m Run
500m Row
400m Run
250m Row
250m Run

Upper Body Push Finisher

WOD: 2/11/19

EMOM 20:

a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Dumbbell Thrusters, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d)30 Seconds Weighted Plank, 30 seconds rest
e) 30 Seconds Strict Pull Ups, 30 Seconds rest


10 minute AMRAP:
30 KB Swings
20 Toes-2-Bar
10 Burpee over box

Pull Finisher


We will have a limited schedule on Monday for the holiday.

Also, please no more food in the kid corral. We have cleaned up too many messes from parents and children who won’t clean up after themselves, so we kindly ask to not give your children food at cfm. Thank you.

WOD: 2/1/19

3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Single Arm Dumbbell Press x 8 reps each arm

4 Minute AMRAP
10 Thrusters (95/65)
5 Bar Facing Burpees
– 2 Min Rest –
10 Power Snatch
5 Bar Facing Burpees
– 2 Min Rest –
10 Thrusters
5 Bar Facing Burpees
*Compare to 12/30/16.

10 RM Banded Push Ups (Finisher #17)

WOD: 1/30/19

4 Rounds:
A) Weighted Hip Extensions x 10-12
B) Upper Body Sled Drag x 60′
C) Farmer Carry x 75m

60 Second Wall Sit, then
10 Strict Pull Ups
20 Calorie Row
10 Strict Pull Ups
30 Air Squats
10 Strict Pull Ups
40 Walking Lunges W/ Plate OH
10 Strict Pull Ups
50 Sit Ups
*Scale reps for strict pull ups if necessary, but STRICT FULL ROM is a priority.

3 Rounds:
A) Double Handle Bent Row x 10 Reps w 1-sec hold at top
B) Hollow Rock x 20-30 Seconds

WOD: 1/29/19

Back Squat
3 x 10 @ 70% w/ 1-second hold @ bottom

20 Front Squats (155/105)
20 Perfect Push Ups
800m Run
10 Front Squats
20 Perfect Push Ups
800m Run

Tabata DB Bench Press (Finisher #36)

SCHEDULE: We will have a modified schedule on Presidents’ Day, February 18 – open gym mid morning.