Monday December 22nd

WarmUP:  25 Banded Squats, 25 Pushups, 25 Situps, 25 Supermans, Highlands Stretch (90 seconds per side), 2 min T-Spine Smash

PreWOD:  6X3 Push Press

15 minutes to build to a 3 rep max

WOD:  For Time…

75 ManMakers (30/20)

PostWOD:  Foam roll posterior chain

Couch Stretch

Box Shoulder Stretch

“I’m not concerned with your liking or disliking me…All I ask is that you respect me as a human being.” ~ Jackie Robinson

Posted in CrossFit Named, WODs | Leave a comment

Friday December 19th

WarmUP:  Group 7

PreWOD:  Every 2 minutes for 10 minutes (5 sets)

3 Front Squats

6 Back Squats

5 second transition (hold yourself accountable)

60-65% of your 1RM BackSquat

WOD:  Fight Gone Bad style (Three 5 minute rounds with 1 minute rest)

DB Push Press (35/20)


Slamball (30/20)

OH Weighted Lunges (45/25)


Score is total reps

PostWOD:  Mobility

Couch Stretch

Box Shoulder Stretch or Door Stretch

Pigeon Stretch

“On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow.” ~ Friedrich Nietzsche

Posted in CrossFit Named, WODs | Leave a comment

Thursday December 18th

WarmUp:  4 minute easy row then Burgener Warmup (on Coach’s cue)

PreWOD:  5X1 2 Position Snatch

High Hang


WOD:  “Jackie”

Row 1,000

50 Thrusters (45#)

30 Pullups

Check your times from previous attempts and go for a new Jackie PR.

PostWOD:  5X10 GHD Hip Extensions

“Nothing can stop the man with the right mental attitude form achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~ Thomas Jefferson

Posted in CrossFit Named, WODs | Leave a comment

Wednesday December 17th

WarmUp:  4 rounds of…

10 OHS (35/15)

10 Triangle Pushups

10 Jumping Jacks

Please no dropping empty barbells

PreWOD:  Tabata Hollow Rocks and Supermans

This is a full Tabata of each alternating back and forth.  Supermans are an up and down movement, not a static hold.

WOD:  Each for time…


Power Cleans (96/65)

Box Jumps (24/20)

7 minute time cap

Rest 3 minutes, then…


Power Snatch (75/55)

Double Unders (3:1)

7 minute time cap

No dropping barbells at these loads.

PostWOD:  3 sets with no rest of…

25 Situps and 1 Min Plank Hold


Igniter – For time…

25 Russian KBS (24/16)

50 Triangle Pushups

25 Goblet Squats (24/16)

The Launch – For time…


Wallball (20/14)


Jettison – 4 rounds for max reps

1 Min Max reps Doubleunders

1 Min Max reps Mountain Climbers


Tabata T2B and Wallsits (Alternate)

“I learned in an extremely hard way that the accountability falls with me.” ~ Stephen Baldwin

Posted in CrossFit Named, WODs | Leave a comment

Tuesday December 16th

WarmUP:  2 rounds of McLain

PreWOD:  5X1 2 position clean + jerk

High Hang



As heavy as possible


8 Thrusters (95/65)

16 Lateral Bar Hops

24 Situps

PostWOD:  Couch Stretch, Ideal Stretch, Calf Stretch

You know WODs are tough – on your body and on your mind.  You know that when your legs are shaking and you can barely breathe, it takes more than physical strength to make it all the way to-and through-the final rep.  That is where your coaches come in.  We are here to motivate and inspire you.  To ignite your inner greatness.  We know you can do more and so do you.  Sometimes it just takes a few words to get you through it.  We love what we do and we love you all as well.  Keep up the great work guys and gals!

Posted in CrossFit Named, WODs | Leave a comment

Monday December 15th

WarmUp:  2 minute run, then across the length of box…

Bear Crawl


Duck walk

Crab Walk


2 Front Squats at 85%

WOD:  For time…

10 DL (275/195)

20 Pullups

30 Box Jumps (24/20)

40 KBS (24/16)

50 DUs (3:1)

40 KBS

30 Box Jumps

20 Pullups

10 DL

PostWOD:  Modified Hurdler Stretch, T-Spine Smash, LAX ball to C-Spine

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” ~ Mario Andretti

Posted in WODs | Leave a comment