Blog
2017
May
23

May 23, 2017

Five Rounds for Max Reps of each: 1:00 Double Unders 1:00 Power Clean (135/95) 1:00 Row for Calories 1:00 Rest Box News: Memorial Day Murph – Monday May 29, 8am and 5pm

2017
May
22

May 22, 2017

For time: 1,200 meter run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats *25 min time cap* Box News Regional weekend is all wrapped up! We are so incredibly proud of Kendl, she did so great! We posted lots of updates on our FB and IG, so head over there if you miss...

2017
May
19

May 19, 2017

15 min AMRAP 30 Abmat Sit Ups 20 Calorie Row 10 Turkish Get Up (5 each arm – 53/35 KB) Box News Regionals start today! Kendl will be competing in the afternoon starting at 2:50 Central Time/1:50 Mountain. You can catch all the events live on games.crossfit.com! We’ll do our best to updat...

2017
May
18

May 18, 2017

“Nutts” For time: 10 Handstand push-ups 15 Deadlift (250/170) 25 Box jumps (30/24) 50 Pull-ups 100 Wallball (20/14) 200 Double-unders (400 singles) Run 400 meters with a 45lb plate (25lb) You can choose to complete this workout alone, or as a team. If you complete as a team, break the re...

2017
May
17

May 17, 2017

Happy birthday Kayla! A. Back Squat 4×6 with a 4 count lower *Increase after each set as form allows B. For Time: 50/40 Calorie AB Directly into 12-11-10-9-8-7-6-5 Toes to Bar Jumping Squat (45/35)

2017
May
16

May 16, 2017

Happy birthday Mallory! For time: 800-meter run 100 push-ups 600-meter run 75 push-ups 400-meter run 50 push-ups Level 2= Same run distance, push ups are 70, 50, 30 Level 1= Run 600m, 400m, 200m, push ups are 40, 30, 20

2017
May
15

May 15, 2017

Happy birthday Deena! 15 min AMRAP: 12 Power Clean (115/75) 9 Front Squat (115/75) 6 Shoulder to Overhead (115/75) 3 Bar Muscle Up Box News: Yoga tonight at 7:15! The class is free for all CrossFit Antietam members! Walk ins are always welcome for either $8/class or 10 for $60.

2017
May
12

May 12, 2017

For Time: 1200 meter Run 15 DB Deadlift (45/35’s) 15 DB Thruster (45/35’s) 15 Box Jump Over (24/20) 800 meter Run 18 DB Deadlift (45/35’s) 18 DB Thruster (45/35’s) 18 Box Jump Over (24/20) 400 meter Run 21 DB Deadlift (45/35’s) 21 DB Thruster (45/35’s) 21 Box Jump...

2017
May
11

May 11, 2017

For Time: 30-20-10 Toes to Bar Push Up directly into 30-20-10 KBS (53/35) Pistol Squat (alternating legs) Box News Softball starts next week! Our first game is scheduled for Thursday May 18th. So dust off your mit and bat and let’s do this!! If you’re not in the CFA Softball FB group, le...

2017
May
10

May 10, 2017

Round 1. 0:00-3:00 18 Unbroken Wallball (20/14) 12 Burpee 100 meter Sprint Round 2. 3:00-6:00 16 Unbroken Wallball 10 Burpee 100 meter Sprint Round 3. 6:00-9:00 14 Unbroken Wallball 8 Burpee 100 meter Sprint Round 4. 9:00-12:00 12 Unbroken Wallball 6 Burpee 100 meter Sprint Round 5. 12:00-15:00 10 U...

2017
May
09

May 9, 2017

A. Work up to a heavy Push Jerk for the day. Then complete 3×2 @ 80% B. Age Group Qualifier #3 For Time: 21-15-9 Shoulder to Overhead (135/95) Chest to Bar Pull Up *10 min time cap* Box News Congrats to everyone that graduated this past weekend!! Today is the last day to get your ‘WATT...

2017
May
08

May 8, 2017

Eight Rounds for Time: 10 Squat Snatch (75/55) 35 Doubles (75 Singles) Box News There is no Yoga tonight. It will be a different day this week, we’ll post when we know the day. We are ordering shirts to show our support for Kendl at regionals! Check our last post for the order form. The order...

2017
May
05

Regional Shirt Orders!!

Regionals are coming up really soon! Kendl will be competing in San Antonio on May 19, 20, and 21st! We’ve created a shirt for her to show our support, so if you want to order one, get your order in quick! There are a few shirt styles and colors to choose from (see the form below) We will be t...

2017
May
04

May 4, 2017

A. Three Rounds for Quality: 6-8 Romanian Deadlift (tempo: 4 seconds down) Rest 45 seconds 8-10 Glute Ham Raise (Grab a weight if these are easy) Rest 45 seconds 30 second Side Plank Right then Left Rest 45 Seconds B. 10 min AMRAP: 50 Double Under (150 Singles) 15 Barbell Step Up (45/35 – 20 i...

2017
May
03

May 3, 2017 – Liam

Liam For time: Run 800 meters with a 45/25 Plate 100 toes-to-bars 50 front squats 155/105 10 rope climbs (15-ft) Run 800 meters with a 45/25 plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. 40:00 Time Cap

2017
May
02

May 2, 2017

For Time: 50-35-20 KBS (53/35) Box Jump Overs (24/20) Feet Handstand Walk Cool Down! Crossover Symmetry Recovery Stretch/Smash/Roll

2017
May
01

May 1, 2017

A. 5×5 Strict Pull Up AHAP *If you don’t have strict pull up without a band yet, get a small box and jump to the top of the pull up then lower yourself down in 4 counts for each rep. Second option will be to get the smallest band possible and complete each set of 5 reps unbroken* B. Five...

2017
Apr
28

April 28, 2017

A. For Time: 25 Calorie Assault Bike buy in Then 1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch (95/65) Sumo Deadlift High Pull (95/65) Then 25 Calorie Row cash out B. Core! 3 Rounds for Quality: 10 Strict Toes to Bar 1 min Plank 20 Russian Twist

2017
Apr
26

April 26, 2017

A. In 15 minutes, find a heavy Power Clean for the day B. 10 min AMRAP: 9 Power Clean (155/105) 18 Box Jump Over (24/20)

2017
Apr
25

April 25, 2017

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Compare previous time here

2017
Apr
24

April 24, 2017

For Time: 20-18-16-14-12-10-8-6-4-2 DB or KB Snatch (50/35) Lunge with DB/KB Burpee Box News: Congrats to Junior and Ariana on the arrival of their baby girl Alina! Welcome to the CFA family, little one! Yoga is tonight at 7:15! If you have your own mat, bring it with you 🙂 Yoga is free for CrossFit...

2017
Apr
21

April 21, 2017

Happy birthday Natalie (Saturday)! A. 10 min EMOM: Gymnastics movement of your choice B. Five Rounds for Time: 10 Ring Dips 20 Pulls on Rower 30 Air Squat *Two scores for today: total time and total meters*

2017
Apr
20

April 20, 2017

“Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift – 1.5x Bodyweight Bench – 1x Bodyweight Squat Clean – .75x Bodyweight Set up three bars and storm through for time.

2017
Apr
19

April 19, 2017

Happy birthday Tami! A. 15 min AMRAP: 50 Doubles (120 Singles) 25 Russian KB Swing (70/53) 12 Burpee B. For Quality; 5 mins lying banded hamstring curls

2017
Apr
18

April 18, 2017

A. FRAN! 21-15-9 Thruster (95/65) Pull Up Compare previous time here B. Cool Down 5 min Run/Bike/Row then 4 Rounds for Quality 5 Leg Abducted Rocking 3 Hip Wind Ups 10 Push Up T 40 meter 2 arm Farmer Carry Courtesy of Active Life

2017
Apr
17

April 17, 2017

Four Rounds for Time: 25 Abmat Situps 100 meter Sandbag Run (70/40) 20 Push Up 200 meter Wallball Run (20/14) 15 Slamball (50/35) 400 meter Run 10 Box Jump (30/24) *35 min time cap* Box News: Yoga is tonight at 7:15! If you have your own mat, bring it with you 🙂 Yoga is free for CrossFit Antietam me...

2017
Apr
14

April 14, 2017

Happy birthday Brenda! 7 min AMRAP: 7 Hang Snatch (95/65) 7 Pull Up Rest 3 mins 7 min AMRAP: 7 Burpee 7 Hang Clean (95/65) Box News Schedule update for this weekend: we will have regular class Saturday at 8am but no class Sunday.

2017
Apr
13

April 13, 2017

Happy birthday Spencer! The 50’s! 50 Calorie Row 50 Box Jump Over (24/20) 50 Deadlift (180/120) 50 Wallball (20/14) 50 Ring Dips 50 Wallball (20/14) 50 Deadlift 50 Box Jump Over 50 Calorie Row *28 min time cap* Box News Schedule update for this weekend: we will have regular class Saturday at 8...

2017
Apr
12

April 12, 2017

A. Find a heavy push press for today B. 14 min AMRAP: 150 meter Run 8 Front Rack Lunge (95/65) 8 Push Press (95/65) Box News Schedule update for this weekend: we will have regular class Saturday at 8am but no class Sunday.

2017
Apr
11

April 11, 2017

Happy birthday Kristi! A. 6×6 Strict Pull Up (as heavy as possible) B. For Time: 100 Doubles 50 Sit Ups 25 KB Swings (53/35) 80 Doubles 40 Sit Ups 20 KB Swings (53/35) 60 Doubles 30 Sit Ups 15 KB Swings (53/35) 40 Doubles 20 Sit Ups 10 KB Swings (53/35) 20 Doubles 10 Sit Ups 5 KB Swings (53/35)

2017
Apr
10

April 10, 2017

A. Work up to a heavy Squat Clean for the day B. For Time: 25 Calorie Assault Bike 25 Thruster (135/95) 25 Toes to Bar 25 Bar Over Burpees Box News: -Yoga starts tonight!!! We have a new Yoga Instructor! YAY! She’s going to start with one class a week on Mondays at 7:15pm. We may do a second class d...

2017
Apr
07

April 7, 2017

For Time: 10 Back Squats @ Bodyweight 10 Slam Ball 9 Back Squats 15 Wall Balls 8 Back Squats 20 Slam Ball 7 Back Squats 25 Wall Balls 6 Back Squats 30 Slam Ball 5 Back Squats 35 Wall Balls Core Work: 5 Rounds: 10 Hollow Rock 10 V Ups 10 Strict Hanging Knee Raises 30 Sec Plank -Rest 1 min-

2017
Apr
06

April 6, 2017 – Bradshaw

“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlift (225/155) 12 Pull Ups 24 Double-unders *18 min time cap* Compare previous time here U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airbor...

2017
Apr
05

April 5, 2017

For Time: 400 M Run Straight into: 21-15-9 Power Clean (95/65) Sit ups (35/25 DB) Then 800 M Run Straight into: 21-15-9 Overhead Squats (95/65) Assault Bike Calories Then 400 m run **It’s going to be cold for the morning classes, so dress warm OR you can sub rowing for the run!

2017
Apr
04

April 4, 2017

A. 10 Min EMOM: Pick a gymnastics movement you would like to work on. Work with your coach to find appropriate rep schemes and modifications where necessary B. 15 Min AMRAP: 20 Pistol Squats 20 Good Mornings (105/75) 20 Push Press (105/75) 50′ Bear Crawl

2017
Apr
03

April 3, 2017

EMOM 28 Min: Min 1: 10 Burpee Box Jump Over (24/20) Min 2: 15 Kettlebell Swings (53/35) Min 3: 15 Cal Row Min 4: 30 Russian Twists (35/25 lb plate) Box News New month!! You all know the drill! What do you want to accomplish this month? Get it on the board and talk to a coach! We will help give you a...

2017
Mar
31

March 31, 2017

A. For Quality: 6×6 Bench Press Complete 1 Rope Climb after each set of Bench Press B. For Time: 100 Abmat Sit Ups 1,000 meter Row 100 Abmat Sit Ups

2017
Mar
29

March 29, 2017

For Time: 500 m Run 10 Power Clean (225/155) 400 m Run 8 Power Clean 300 m Run 6 Power Clean 200 m Run 4 Power Clean 100 m Run 2 Power Clean

2017
Mar
27

March 27, 2017

Five Rounds for Time: 20 KB Snatch (10 ea arm – 53/35) 15 Calorie Row 10 HSPU Box News: Your scores for 17.5 are due today by 6pm! I can’t believe the Open is already over! I an SOOO proud of you guys! There were so many accomplishments during these past 5 weeks. What was your favorite m...

2017
Mar
24

March 24, 2017

Happy Birthday Kenzy! The last Open workout for 2017! 17.5 10 rounds for time of: 9 thrusters 95/65 35 double-unders *40 min time cap* Check all the workout details and a demo at games.crossfit.com. 🙂 Here are some tips from Nicole Carroll! Box News: This Friday will be our last Open workout for 201...

2017
Mar
23

March 23, 2017

For Total Time: 2 x 500 meter Row Rest 1 min between sets 12 x 250 meter Row Rest 30 seconds between sets Score is total time including rest. Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the workout Friday...

2017
Mar
22

March 22, 2017

A. 12 EMOM: 1 Power Clean + 1 Push Press + 1 Push Jerk *build as form allows* B. Six Rounds for Time: 10 Burpee 10 Toes to Bar 10 Hang Clean (95/65) Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the workout...

2017
Mar
21

March 21, 2017

A. For Time: 24-18-12 DB Thruster (50/35) Pull Up *50 Doubles/120 Singles after each set of Pull Ups* B. Core Work! Three Rounds for Quality: 15 Hollow Rocks 15 V Ups 15 Sit Ups with Plate behind head Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a p...

2017
Mar
20

March 20, 2017

20 min AMRAP 200 meter Run 20 OH Lunge (55/35) 20 KBS (53/35) Box News So proud of you guys on 17.4!! Don’t forget to post your score before 6pm tonight! This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the...

2017
Mar
17

March 17, 2017

17.4!! Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb ball to 9-ft target 55-calorie row 55 handstand push-ups

2017
Mar
16

March 16, 2017

Flow/Recovery WOD! 45 min AMRAP: 2 min Row 20 Lateral Box Step Up 15 KBS Waiter Walk length of gym (right then left) 2 min Bike 20 Abmat Sit Ups 15 Hand Release Push Ups Farmer Carry length of gym and back Stretch/foam roll post wod! Box News: 17.4 will be announced tonight at 6pm at games.crossfit....

2017
Mar
15

March 15, 2017

A. Every 3 Min on the Min for 15 min (5 rounds) 5 Bench Press 10 Strict Pull ups *Pullups should be done unbroken. If you cannot perform a set unbroken, pick a band that can assist you to get all 10 reps unbroken B. 200 m Run 10 Thrusters (115/75) 400 m Run 8 Thrusters (125/85) 200 m Run 6 Thrusters...

2017
Mar
14

March 14, 2017

A. For Time: 21-15-9 Deadlift (225/155) Burpee over Barbell Handstand Push Up Rest as needed, then B. 3 min max calories on bike!

2017
Mar
13

March 13, 2017

Happy birthday Heather!! Three Rounds for Time: 80 Doubles (200 Singles) 40 Wallball (20/14) 20 Clean and Jerk (135/95) Box News -OPEN ATHLETES: 17.3 scores are due by 6pm, don’t forget to submit! I am so proud of all of you, so many PR’s on Friday! 3 weeks down, 2 to go! 🙂 -CHALLENGE UP...

2017
Mar
10

March 10, 2017

17.3!! Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches, 95/65 Then, 3 rounds of:     7 chest-to-bar pull-ups     5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of:     8 chest-to-bar pull-ups     4 squat snatches, 185/135 *Prior to 16:00, complete...

2017
Mar
09

March 9, 2017

For Quality: Tabata Wall Sits Run 400 meter Tabata Hollow Rock Run 300 meter Tabata Handstand Hold Run 200 meter Tabata Hang from pull up bar or False Grip hang Run 100 meter Tabata is 8 rounds of 0:20 work and 0:10 rest Box News! -Apparel order! Click back a few posts for the order form… Its...

2017
Mar
08

March 8, 2017

Partner Wod: 20,000 lbs Ground to Overhead* Level 2 – 15,000 lbs Level 1 – 10,000 lbs *Break up reps and weight however you would like. 1 partner working at a time. If possible, teams should be 1 male & 1 female. For example- If both partners used a 95# bar, you’d each have to...

2017
Mar
08

New Apparel Order!

We are going to place an apparel order this Friday, the 10th! Women’s styles are above, Men’s below! 🙂 Please fill out the order form below if you want anything. There are samples at the gym to try on so you can see if you like the weight of the material and fit. Loading…

2017
Mar
07

March 7, 2017

For Time: 100 Double Under “Buy-In” (200 Singles) Then 6x: 20 Cal Row 15 Med Ball Squat Cleans (20/14) 10 Pushups 5 Front Squats (Bodyweight) Then 100 Double Under “Cash-Out” (200 Singles) *30 min timecap* Box News -NUTRITION CHALLENGE: We’re done!! If you haven’t...

2017
Mar
06

March 6, 2017

A.  Max plank!!  Shoot for the 4-5 min range!! B.  18 Min AMRAP: 21 Wallballs (20/14) 15 Burpee tuck jumps 9 Handstand Push Ups Box News -OPEN ATHLETES: Great job on 17.2! Scores are due today (Monday) by 6pm. Go in and submit your score now at games.crossfit.com. 🙂 -NUTRITION CHALLENGE: We’re...

2017
Mar
03

March 3, 2017

17.2!! Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 toes-to-bars   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16 bar muscle-ups   8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups ever...

2017
Mar
02

March 2, 2017

21 min EMOM: 1st: 15/12 Calorie Row 2nd: 10- 10m Sprint 3rd: 0:40 Plank* *You can choose to alternate between forward, right, or left side plank each round* Mobilize and stretch post wod. Ask your coach for suggestions… work on where you are missing some range of motion. Box News: – New...

2017
Mar
01

March 1, 2017

A. Work up to a heavy Hang Clean for the day B. Five rounds for Time: 12 Toes to Bar 12 Burpee 12 Hang Clean (95/65) Box News: – New month means new goals! Have you decided what you want to accomplish this month? Let’s crush it together! – Dexa Body is coming back for our scans on...

2017
Feb
28

February 28, 2017

15 min AMRAP: 40 Double Unders (100 Singles) 30 Wallball (20/14) 20 Pistol Squat 10 HSPU Box News: – Dexa Body is coming back for our scans on Friday, March 3rd! They’ll be here all afternoon. Get your time reserved now… Click here! – CrossFit HQ extended the deadline to subm...

2017
Feb
27

February 27, 2017

A. For Time: 21-15-9 Squat Clean Thruster (115/75) Chest to Bar Pull Up B. After Party: Three Rounds for Quality: 30 Abmat Sit Ups 20 Russian Twist 10 V Up -If you’re signed up for the Open, don’t forget to go in and add CrossFit Antietam as your team AND Affiliate! 🙂 Today is the day th...

2017
Feb
24

February 24, 2017 – 17.1

It’s here!! Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 2...

2017
Feb
23

February 23, 2017

Recovery/Flow Session 45 min AMRAP: 2 min Bike Farmer carry length of gym and back x2 :60 skill of choice 500 m Row 30 Superman :60 Plank Today is all about moving through a variety of movements to get your sore muscles loosened up and ready for the Open workout on Friday! Spend some time right afte...

2017
Feb
22

February 22, 2017

A. 10 min EMOM: 1-2 Strict Chest to Bar + 2-4 Kipping Chest to Bar Practice being smooth and efficient. No ripped hands! Switch to a hard variation of ring rows if you need too. B. 5 Rounds for Time: 10 DB Thruster (50/35) 50 Doubles (100 Singles) *10 min time cap Box News! The Open is almost here!!...

2017
Feb
21

February 21, 2017

Five Rounds of 3 min AMRAP: 18 KBS 18 Box Jump Max Calorie Row 3 min Rest Intensity is key today! Box News: Have you registered for the Open?? Do you have questions on what the next 5 weeks will be like? Ask us! 🙂 When you register, make sure to pick CrossFit Antietam as your affiliate and team!

2017
Feb
20

February 20, 2017

Happy Birthday Bianca (Sunday)! A. Three Rounds for Quality: 0:40 Work/0:20 Rest Pistol Squat (alternating) Handstand Walk Ring Dip B. For Time: 25-20-15-10-5 Overhead Squat (95/65) Toes to Bar Bar Facing Burpee No ripped hands! The Open workout is this Friday and we don’t want torn hands for...

2017
Feb
17

February 17, 2017 – DT

Happy birthday Jenni! A. Find today’s heavy Clean and Jerk. B. “DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) or “Heavy DT” 5 rounds for time of: 12 Deadlift (205/145) 9 Hang Power Clean (205/145) 6 Push Jerk (205/145) I...

2017
Feb
16

February 16, 2017

Happy Birthday Brad! A. 15 min AMRAP: 10 Chest to Bar Pull Up 30 Air Squats 50 Double Unders (125 Singles) B. After Party: Muscle Up Skill Work! There will be drills written on the board for 3 levels. Your coach will help you decide which part to work on for today.

2017
Feb
15

February 15, 2017

For Time: 18-15-12-9-6 Row for Calories DB Squat Clean (50’s/35’s) Core After Party! Three Rounds for Quality: 1 min Plank 10 Grasshopper 20 Abmat Sit Ups

2017
Feb
14

February 14, 2017

A. 10 min Gymnastics EMOM 1 Strict Pull Up + 2 Kipping Pull Up + 3 Toes to Bar *Add 1 rep to each, each minute. If you can’t complete it in the minute, restart with the above on the next minute* B. 12 min AMRAP 1 Handstand Push Up 2 Burpee Box Jump Over (24/20) 2 HSPU 4 BBJO 3 HSPU 6 BBJO Etc...

2017
Feb
10

February 10, 2017

Happy Birthday Payton! 30 min AMRAP: 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Left 50/35) 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Right 50/35) 20 Burpees 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Left 50/35) 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Right 50/35) 20 Abmat S...

2017
Feb
09

February 9, 2017

A. “13.2” 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jump (24/20) B. Post Wod! 5 min lying banded hamstring curls Box News: Reminder: Oly lifting clinic this Saturday at 10am at UAC in Hyde Park! Dustin Hawkins will be going over the Snatch and Clean &...

2017
Feb
08

February 8, 2017

A. Snatch – 16 min EMOM 1 Squat Snatch + 1 OHS *Start between 50-60% of 1RM. Add 10/5 lbs after each successful lift. After a miss, take off 20 lbs and then begin adding again after successful lift* B. Four Rounds for Time: 20 Toes to Bar 15 One Arm DB Squat Snatch (50/35 – alternate arm...

2017
Feb
07

February 7, 2017 – The Ghost

A. The Ghost! Six Rounds: 1 min Row for Calories 1 min Burpees 1 min Double Unders 1 min Rest Score each movement separately B. For Quality: 50 Back Extension 50 Hollow Rock 50 Russian Twist Break up reps any way Compare your previous time here Box News: This Saturday, February 11, Dustin Hawkins is...

2017
Feb
06

February 6, 2017

7 min AMRAP: 3,6,9,12, etc… Squat Clean (135/85) HSPU Rest 5 mins 7 min AMRAP: 3,6,9,12, etc… Thruster (115/75) Chest to Bar Pull Up Box News! Nutrition challenge! Don’t forget to send your coach an update this week. Keep up the hard work everyone, it will pay off!

2017
Feb
02

February 2, 2017

A. “Helen’s on a Boat” 3 Rounds for Time: 500 M Row 21 Kettlebell Swings (53/35) 12 Pull Ups B. Core Work 4 Rounds for Quality 10 Leg Lifts 15 Grasshopper 20 Plank hip touches (10 ea. side) Box News Mark your calendar! March 3rd, Dexa Body is coming back to do body scans. If you di...

2017
Feb
01

February 1, 2017

A. Work up to a heavy Front Squat B. 5 Rounds For Time: 25 Unbroken Wall Balls (20/14) *Complete a 20′ Handstand Walk in between each set* – Unbroken constitutes as continuous movement. No resting while holding the ball.  If you break, that set does not count. Handstand walk scaling opti...

2017
Jan
31

January 31, 2017

30 min AMRAP: 25 Doubles (75 Singles) 20 Walking Lunges 15 GHD Sit Ups OR PVC Pipe Sit Ups 10 Power Cleans (135/95) 5 Ring Muscle Ups

2017
Jan
27

January 27, 2017

“Filthy 50” For Time: 50 box jumps (24/20) 50 jumping pull-ups 50 kettlebell swings (35) 50 walking lunge steps 50 knees to elbows 50 push press (45) 50 back extensions (or 45/35 Good Morning) 50 wall balls (20/14) 50 burpees 50 double unders (4:1 Singles) Compare your previous time here

2017
Jan
26

January 26, 2017

20-1 of: Even: Abmat Sit Up (15/10 plate behind head) Odd: Sumo Deadlift High Pull (75/55) After the round of 20, 15, 10, and 5 complete 10 HSPU 20 sit up 10 HSPU 19 sdlhp 18 sit up 17 sdlhp 16 sit up 15 sdlhp 10 HSPU… etc

2017
Jan
25

January 25, 2017

Five Rounds for Time: 500 meter Row 50 Air Squat Post Wod: Spend at least 10 mins working on mobility. Ask your coach and get to work! 🙂

2017
Jan
24

January 24, 2017

A. 12 mins to establish a 1RM strict press *see previous 1RM here* B. “12.3” 18 min AMRAP: 15 Box Jumps (24/20) 12 Shoulder to Overhead (115/75) 9 Toes to Bar

2017
Jan
23

January 23, 2017

Five Rounds for Max Reps of Each: 1:00 Calorie Row 1:00 Power Clean (135/95) 1:00 Lateral Burpees 1:00 Rest Score is total reps for each movement Box News How is the nutrition challenge going? Have you checked in with your coach this week? Stay in it, you’ve got this!!

2017
Jan
19

January 19, 2017

A. Five Rounds for Time: 10 Pistol Squats (alternating) 1 wall walk into 0:20 Handstand Hold 30 KBS (53/35) *15 min time cap* B. Core After Party! 3 Rounds For Quality 1 min plank (add a plate if you can) 20 Russian Twist w/plate 20 PVC Sit Ups

2017
Jan
18

January 18, 2017 – Christine

A. Deadlift 3-3-3-3-3 *Increase after each set as form allows* B.  “Christine” 3 Rounds for Time: 500 meter Row 12 Deadlift (body weight) 21 Box Jump (24/20) Compare your previous time here

2017
Jan
17

January 17, 2017

For Time: 21 Shoulder to Overhead (75/55) 21 Bar Facing Burpee 18 Shoulder to Overhead (95/65) 18 Bar Facing Burpee 15 Shoulder to Overhead (115/75) 15 Bar Facing Burpee 12 Shoulder to Overhead (135/95) 12 Bar Facing Burpee 9 Shoulder to Overhead (155/105) 9 Bar Facing Burpee 6 Shoulder to Overhead...

2017
Jan
16

January 16, 2017

Happy Birthday Barbara (Sunday)! A. Three Rounds for Quality: 12 Unbroken Strict Pull Up 12 Unbroken Strict Ring Dip *Use a band as needed to get these done in unbroken sets. Rest as needed between each* B. Four Rounds for Time: 40 Double Unders (100 Singles) 15 Toes to Bar 10 Right Arm Overhead Wal...

2017
Jan
13

January 13, 2017

A. Tempo Front Squat: 6 x 4 4 seconds down, 1 second pause, fast up. Build across the 6 sets, as long as proper positions are maintained. B. 15 mins on the clock: 11.3 5 min AMRAP Squat Clean (165/110) Jerk (165/110) These can be squat clean thrusters, squat clean and jerk, clean+front squat+jerk, e...

2017
Jan
12

January 12, 2017

A. Chest to Bar Tester For Time: 1-2-3-4-5-6-7-8-9-10 – each set must be unbroken – must drop off the bar between each set – 7 min time cap B. Five Rounds for Time: 21 Abmat Sit Ups 18 DB Snatch (45/35) 15 Box Jumps (24/20)

2017
Jan
11

January 11, 2017

A. 15 mins moving with a purpose (focus on quality): 10 One Arm Bent over Row (each) 50m One Arm Farmer Carry (each) 10 Paralette Shoot Through B. Five Rounds: 3 min on, 1 min off 25 Calorie Row Max 10m Sprints *Score is total 10m Sprints*

2017
Jan
09

January 9, 2017

24 min EMOM: 1st min – 6 Snatch (135/95) 2nd min – 0:40 Bike 3rd min – 6 Clean and Jerk (135/95) 4th min – 12 Toes to Bar Goals for the workout: Try to go unbroken on the snatch and clean and jerk, focus on barbell cycling and moving efficiently. Bike hard on the Air Dyne. Bo...

2017
Jan
06

January 6, 2017

Happy Birthday Taylor! A.  5×3 Push Press @85% of 1RM B. For Time: 21-18-15-12-9-6-3-6-9-12-15-18-21 KB Swings (53/35) Walking Lunge Double Unders