WOD 1/29/18

Lots more OPEN prep this week, guys and girls. Let’s get after it.

a) Seated Dumbbell OH Press 3×8
b) Bent Over Dumbbell (or KB) Row 3×8 (each arm)

Dumbbell snatches (50/35)
Burpee box jumps (24/20)

WOD 1/24/18

3 x 30 Sec Shoulder Touches/Handstand Walk
3 x 30 Sec Dumbbell Snatch (50/35)
3 x 30 Sec Russian twist W/Plate

12 Power Snatches (75/55)
12 Pull Ups
2 Inside Laps
[Advanced: 115/75; C2B]

WOD 1/23/18

Front Squat 5×5 @ 80%+
*heavier than last week

10-20-30-40-30-20-10 Double Unders (Advanced = go up to 50 DU and back down in sets of 10)
*each set must be unbroken or you must start that set over
**after each set you must complete 5 burpees

WOD 1/22/17 and “Open Prep”

We are officially 1 month away. Whether you love it or hate it, the CrossFit Open comes every year. It is a chance to throw down with everyone from every age from every country, and it is an absolute blast.

As we have in previous years, we will be placing you on a coach’s team. Whether or not you “officially” sign up for the open on the games site, we will still be doing the prescribed workouts on Friday nights (FRIDAY NIGHT LIGHTS!!), and we want as many people there as possible.

Our programming will be geared toward getting you ready to compete at YOUR best level.

If you are new to the Open, PLEASE ask a coach or veteran member about it, and stay tuned here as we will be giving you more updates and opportunities to be ready for these 5 tough workouts 🙂

a) 3x50ft OH Walking Lunge
b) 3×1 Min Plank (Weighted if possible)

500m Row
KB Swing
Goblet Squat
500m Row

WOD 1/19/18

A) Single Leg KB Deadlift 3×5 Each Leg
B) Plank Hold – 3×1 Min, Weighted if Possible
C) Shoulder Touches – 3×12 (R+L=1)

With a Partner, For Time:
80/60 Cal Row, then

4 Rounds for time of:
12 Overhead Squats (95/65) (Adv 115/75)
12 Chest to Bar Pull Ups

Then 40/30 Cal Row


Clean and Jerk
1 Squat Clean +1 Split Jerk, Climbing

3 Rounds:
12 Hang Power Cleans (95/65)
12 Front Squats (95/65)
12 Bar Facing Burpees
*Advanced option 135/95

WOD 1/17/18

Happy Wednesday, Y’all.

a) Single Arm Land Mine Press 3×8 each arm
b) Bent Over KB Row 3×8 each arm

21-15-9 (Advanced = 27-21-15-9)
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)

WOD 1/16/17


Front Squat 4×6 @ 75-80%
*Heavier than last week. If it takes you less than 20 minutes to do these squats you are a) not going heavy enough, b) not warming up well, or c) not doing all the sets or reps. These will be hard. And that’s ok, it’s good for you.

Power Snatch (75/55, Adv: 95/65)
Toes to Bar


First, we need to take a moment to congratulate Sid. Some GRUELING workouts at Wodapolooza this weekend, but she represented and made us SO PROUD!! Some favorite moments include the end of the partner lunge (as Sid collapsed at the finish line) and watching her overcome that wet, 150lb sandbag. It was amazing to watch her perform at such a high level on such a big stage. Great job, Sid!!

Second, all classes will be happening for MLK day. Yes, even 5:30am. Let’s get after it!

Snatch – 20 Min to work to a 1RM

For Time
1k Row
200 Double Unders
50kb Swings

WOD 1/12/18 and Wodpalooza Coverage

As most of you know, our own Sid Anderson will be competing in Miami this weekend in one of the biggest CrossFit competitions of the year. Wodpalooza is a prestigious and VERY competitive event; simply qualifying for it is a huge deal.

Sid will be throwing down with her teammates tomorrow at 8:30am, 1pm, and 4:38pm. And guess what?? You can watch it LIVE right HERE.

You will need to create an account with FloElite, but it’s pretty simple. Then you can scream at your screen for Sid to go faster (kinda like she does to YOU each week!). After tomorrow’s events we will know her schedule for Saturday and Sunday, too. LET’S GO SID!!!


Friday Chipper!

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

WOD 1/11/18

a) Seated Dumbell Press – 4×6
b) Bulgarian Split Squat – 4×5, each leg
c) GHD Sit ups – 4×12

3×3 Min AMRAP
*3 Min Rest Between intervals
a) 24/18 Cal Row, then Max effort wall balls
b) 24/18 Cal Row, then max effort HSPU
c) 24/18 Cal Row, then max effort Target Burpees

*with the 3 minute rest in between the AMRAPs, these are designed to be SPRINTS. Row hard, Wall ball hard, HSPU fast, and Burpee faster. Let’s get it.

WOD 1/10/18

Deadlift – 3×8, Climbing

“The Chief”
Five 3-Minute AMRAPs of:
3 Cleans (135/95)
6 Push Ups
9 Air Squats

*rest 1 minute between AMRAPs

**Continue next AMRAP from where you left off previous AMRAP

WOD 1/9/18

Strength: Front Squat – 3×8 @ above 70%
*each set of 8 should be heavier than your sets last week

8 Minute AMRAP
10 Weighted Step Ups (45/35 plate) (24/20 box)
10 Chest to Bar Pull-Ups
40 Double Unders

WOD 1/8/18

8×2 OHS w/ 2 sec pause at bottom
*these SHOULD be climbing – however, we want to emphasize positioning and stability over load today.

3 Rounds for Time –
6 Power Snatches (95/65)
3 Lateral Barbell Burpees
6 Overhead Squats (95/65)
3 Lateral Barbell Burpees
6 Squat Snatches (95/65)
3 Lateral Barbell Burpees
*if shoulder mobility is a factor for the OHS and Squat Snatches, front squats and cleans may be substituted


Don’t forget homies, tomorrow is bring a friend day at CFM. Doors open at 8:30am. We will be doing a giant team WOD at 9am, so don’t miss it!

15 Min to Practice High Hang Snatch

Teams of 3
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

*Yes, this is a long workout. Yes, you may scale it; decrease the reps or the weight if necessary. The goal is to move quickly through the movements.

**Only one athlete may work at a time, and reps may be split/apportioned as needed

WOD 1/3/18

Work to a heavy Split Jerk – may use rack

Tabata Scoring – 4 Rounds of :40on/:20off
Wall Balls
KB Swings
50′ Shuttle Sprints
*athletes may start on any movement, but must rotate from WB to KB to SU to Sprints
**we will collect 4 scores. The LOWEST score from each movement will be recorded