WOD: 6/22/18

4-5 Rounds:
A) Standing – Upper Body Sled Drag w/Rope
B) Yoke Carry x 100′ (50′ down/back)
C) D Ball Cleans x 4 Reps – As heavy as possible

20 Min of :40 work/:20 rest
4 Rounds of
Min 1: Strict Pull Ups/Ring Rows
Min 2: Box Step Ups (can add load)
Min 3: Shoulder Touches (wall or box)
Min 4: Walking Lunges (can add load)
Min 5: Alternating Med Ball Push Ups (Scale: Bench push ups)
* Choose the amount of reps to make it challenging; Add load if you can cycle through reps quickly and continuously for :40 (but not if it slows you down)
Compare to 3/23/17

Alternating Tabata for 8 Rounds:
A) Toes-2-Bar
B) Russian Twists

WOD: 6/21/18

10 Minute AMRAP:
1 Hang Squat Snatch
Then, 2-3 minutes rest, and ONE attempt at a max for the day

10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75#
3 Burpees
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpees
6 Pull-ups
9 Hang Clean to Thrusters 115/75#
9 Burpees
9 Pull-ups
*Compare to 4/22/13

Weighted Wall Sit x 90 Seconds – As heavy as possible; do not rest weight on legs.

WOD: 6/20/18

1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press

Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)
*Compare to 8/2/17

10-15 Minutes of Muscle Up Drills:
-Hip-2-Rings Straight Elbow Kipping Swings
-Forearm-2-Hand Support Transition Dips on Boxes
-Strict Ring-2-Chest Pull Ups

At home, we have a mantra for my kids.  Whenever they struggle with things like homework, sports, reading, or building, I always ask the same question: “How do we get good at things?”  They respond, “KEEP PRACTICING.”

I love this mantra because it instills the idea in them that there is (i) value in the work; it teaches us discipline, builds character and demonstrates the value of patience/persistence; and (ii) a relationship between effort and reward; the greater our effort, the greater the reward.

Accordingly, you may have noticed that we have been focusing on the components of several high-skill movements that many of us struggle with (like C&J, Snatch, Handstand Push Ups, and Muscle Ups).  Those of you who have been putting in the work will certainly see progress in these areas.  Still, though, I hear a lot of people who claim to want to improve their muscle ups but I never see these people practicing.  So, here is a little bit of truth you already know: YOU MUST PRACTICE YOUR MUSCLE UPS TO IMPROVE YOUR MUSCLE UPS.

WOD: 6/19/18

20 Minutes to establish a 1RM Back Squat
Perform 8-10 warm up sets, starting with 50% and performing 1-2 reps per warm up set before attempting a max for the day

400m Row
40 Push Ups
400m Run
40 Sit Ups
400m Row
40 Dumbbell Snatch (50/35)
400m Run
40 Goblet Squats (50/35)

1) Jerk Balance 3×5
2) Snatch Balance 3×2

WOD: 6/18/18

EMOM 10:
1 Hang Squat Clean
Then, 2-3 minutes rest, and ONE attempt at a max for the day (even if you miss).

For time, with a partner:
50 pull ups (partner must be in dead hang)
50 push press (partner must be locked out overhead)
50 lunges (95/65) (partner must be holding in front rack)
50 push ups (partne must be in plank)
50 dead lifts (partner must be holding at extension)
*Compare to 5/1/15

Halting Clean Pulls – 3 sets, 3 reps
*Halt for 2 seconds directly in front of the knee, then finish the pull (NOT a high-pull).

WOD 6/15/18


Kettlebell Snatch Technique Practice.


For Time:

20 Power Cleans (135/85)

20 Goblet Squats (53/35)

20 Pull Ups

20 KB Snatch (53/35)

20 Knees-2-Elbows

20 Deadlifts (135/85)

20 Pushups – H/R

20 Jumping Lunges (R+L=1)

20 Air Squats

20 Toes-Thru- Rings

20 Hip Extensions

20 Burpees

*Compare to 9/19/14

WOD: 6/14/18


Alternating Tabata for 6 rounds (12 total intervals):
Superman hold


For Time:
400m Run
21 push press (115/75)
21 pull ups
400m run
15 push press (135/95)
15 pull ups
400m run
9 push press (155/105)
9 pull ups

Advanced: C2B Pull Ups

WOD: 6/13/18

3-4 Rounds:
A) Dumbbell Bench Press x 8 Reps
B) Single Arm Ring Row x 8 Each Arm
C) KB Pause Front Squat (2 sec Pause ) x 8 Reps

For Time:
With a Partner
10 Alternating Rounds of:
12 Wall Balls (20/14)
50’ Walking Lunge
12 Kb Swings (70/53)
50’ Walking Lunge
*Compare to 5/22/17

3 Rounds:
A) Ring Roll Outs x 10 Reps
B) Russian Twists – slow x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

WOD: 6/12/18

The greatest irony in CrossFit: Nobody cares about your score – unless you cheat.  Yet you cheat because you think people care about your score.

EMOM 10:
Even: 4 Push Press
Odd: 1 Hang Squat Snatch

400m Run
500m Row
40 Burpees to Target
500m Row
400m Run
*1 minute Rest between each movement

-Compare to 4/18/18.

3 Rounds:
A) Yoke Carry x 100′ (50′ down/back)
B) See the Lights w/Plate x 20 Reps

WOD: 6/11/18

Hey folks, just a heads up that our CFM kids class changes schedule this week! We will be combining bigs and littles at 9am on Mondays and Fridays. Looking forward to a great summer!!



Every 90 Seconds for 12:00

1 Power Clean + 1 Hang Squat Clean, Climbing


10 Rounds for Time
25 Double Unders
5 Bar Facing Burpees
2 Full Clean (185/125)

*Compare to 5/25/17

WOD: 6/8/18


3-4 Rds:
A) Wall Climbs x 3-5 reps
B) Banded Lateral Walk x 10m each direction
C) Land Mine Twists x 20 Reps


15 Lateral Burpee Over Bar
15 Power Cleans 135/85#
15 Lateral Burpee Over Bar
15 Front Squats 135/85#
15 Lateral Burpee Over Bar
15 Push Jerks 135/85#
15 Lateral Burpee Over Bar
*Post times. Compare to 6/26/13

WOD: 6/7/18


5 Rounds
a) Overhead Squat x 5 Reps
b) weighted plank x 30 seconds


15 Minute AMRAP
Starting with 3 reps, climb the ladder:

Strict Pull Ups
Strict Handstand Push Ups
150m Run

*3 reps on the first round, 4 reps on the next round, and continue to climb


3 Rds:
a) Dumbbell Death March x 50′
b) Upper Body Sled Pull w/rope x 50′

WOD 6/5/18


EMOM 10: 1 Split Jerk

Then, 2-3 Minutes rest, and make 1 attempt at a Max for the day


12 -9 – 6
Kettlebell Swings (70/53)
Toes to Bar


800 Meter Run, then

Kettlebell Swings (70/53)
Toes to Bar

*Compare to 8/29/17

WOD: 6/5/18

Strength and Conditioning
6 Rounds:
a) 250m Run
b) 45 seconds: Max Effort Dips
c) 300m ski/750k bike
d) 5 Back Squats*

*Perform 5 reps on the back squat on Round 1
Add 1 rep to the back squats on each consecutive round (10 reps on last round)

Take enough rest between movements to perform each set powerfully

3 Rds: a) Double Handle Row x 10 Reps
b) Straight Arm Lat Pull downs x 10 Reps
c) Reverse Flys x 10 Reps

WOD: 6/4/18


Alternating Tabata for 4 rounds:

Toes 2 bar

Perfect push ups


1) 4 Minute AMRAP
40 Wallballs
Max Effort Calorie Row

2) 4 Minute AMRAP
40 Burpee Over Bar (or Partner)
Max Effort Calorie Row

3) 4 Minute AMRAP
40 Power Cleans (135/85)
Max Effort Calorie Row

*4 Minutes Rest between rounds

This workout can be done with a partner or alone, but with the same reps.
*Compare to 2/9/16