CrossFit WOD Tues April 9th 2019

Get your BINGO squares completed before the end of the month!



A.) Snatch
Warm up with to about 65-70% of your max and then complete:

3 reps EMOM x 10min.

*Shouldn’t be super hard, but not easy either.

*All power reps with emphasis on form. Shoot for touch and go reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar
10 Hang Power Cleans 115/75
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

We’ve done this style a few times, but never this combo so I am anxious to see scores. If you think you may need 135/95lb then go for it.

CrossFit, Strong, Sweat WODs Mon April 8th 2019

Get your BINGO squares completed before the end of the month!


A.) 20 rep Back Squat
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re about to vibrate off the floor about 14 reps in. Dig Deep!!

B.) 14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or Bike or 200m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.


Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps
B. One-Arm DB Overhead Press (note new rep scheme)
1 x 10-12 (light, warmup, per arm)
2 x 6-8 (heavier/challenging, per arm)
C. DB Incline Bench Press – Build to challenging set of 10 reps
Rest 2-3 min, then with the same weight as the 10-rep set, complete:
5 reps every 30 seconds for as long as possible unbroken (4-min cap)
D. EMOM x 12 min (alternating):
10-12 Reps DB Lateral Raises
6-12 Reps Dynamic Push-ups (see video demo)
10-12 Reps Lying DB Tricep Extensions
Rest 4 min
E. EMOM x 12 min (alternating):
10-12 Reps “Plate Raises” (from waist to overhead, strict)
6-12 Reps Ring Push-ups
12-15 Reps Bentover Rear-Delt Reverse Flies
(light, focus on retracting scapula at contraction)


A.) 10min. to finish…
5 Rounds:
100m Run
15 Burpees

B.) 10min. to finish…
5 Rounds:
10 Front Rack Lunges (95/65lb bar)
10 American KB Swings 70/53/35
10 Push-Ups

C.) 10min. to finish…
4 Rounds:
20 Alt. DB Snatches 45/30
10 Burpee Box Jumps 24/20″

*3min. Rest between sections

CrossFit WOD Sat April 6th 2019

Get your BINGO squares completed before the end of the month!


“Team Murph… Kinda…”

35min. to get as far as possible…
Run 1 Mile (200m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (200m intervals)
300 Sit-Ups
200 Double Unders
100 Pull-Ups
Run 1 Mile (200m intervals)

Be impressive to see a team finish this.
5min. EMOM:
12/9 Cal Row
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. PlankRest 5min.

5min. EMOM:
10/7 Cal Assault Bike
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. of Plank

* On the planks you are allowed to switch between front or side positions. You just can not switch in the same minute. Only 1 position for the whole 40sec. Stay balanced 🙂

* Try those heavy DBs on the deads. It’s only 8 reps!

* I know it’s sweat, but some of you are pretty advanced. You can try 2 or 3 muscle ups EMOM on one of the plank sections if you like.

A.) 12 Min to get through this Clean Ladder:
20 reps at 50%
15 reps at  65%
10 reps at 75%
Max reps at 90%
B.) 200 Cal assault bike with a partner or 100 cals individually, interval style 30 sec on 30 sec off.
C.) 10 min AMRAP
Max rep Bench Press 135/85
*Every time you break a set, complete 10 kipping pull ups
*Try not to give yourself too much rest on this.

CrossFit, Strong & Sweat WOD Fri April 5th 2019

Get your BINGO squares completed before the end of the month!


A.) 12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Power Snatch (climbing)

immediately into;

12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)

Rest 3min. before part B.

*Start at about 60% effort and climb a little each round. Thrusters are from the ground. You can NOT dip under the bar on the way up. Lock those knees out!
B.) Get as far as possible in 10min…
American KB Swings 53/35lb
Wall Climbs

Those wall climbs though… Gunna get spicy 🙂 Doubtful that anyone will finish, so don’t worry about that.


Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps

B. Alternate Movements as you build in weight:
Rest as needed between each

Barbell RDL – Build to tough set of 8-10 reps
Front-Rack Walking Lunge Steps – Build to tough set of 12 steps (6 per leg)

C. EMOM x 8 min (alternating):
Use approx 65% of top weight achieved in part B

Barbell RDL x 8-10 reps
Front-Rack Walking Lunges x 12 Steps (6 per leg)

D. 2-3 Rounds (depending on timing and fatigue)
*Each round quickly, then rest 3+ min between rounds to ensure maximal effort on each round

200m Farmers Carry (heavy)
10 Burpee Deadlifts (with one KB/DB from FC in each hand)
15 Goblet Squats (with one KB/DB from FC)
5 Broad Jumps (for max distance, reset each rep)


For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups
400m Single Arm Farmer Carry with (1) 70/53lb KB
800m Run
400m Single Arm Farmer Carry with (1) 70/53lb KB
1K Row

Advanced should use 70/53lb KB on part 1. Just saying… You may also add a 30/20lb Wall Ball if you really wanna spice it up.

Time CAP: 35min.

CrossFit & Sweat WOD Thurs April 4th 2019


Get your BINGO squares completed before the end of the month!


10 Rounds of:
10 Cal Assault Bike
10 Cal Row
10 DB Floor Press 50/25s
10 Wall Balls 20/14lb.

*Fill up the Bikes and have everyone start on different stations, it will stagger a bit.
*Doesn’t have to be for time today. Don’t go slow on anything, but walking to your next station is cool today. This is just a fun cardio pump today.

*Keep the floor press controlled and don’t speed through it. You hit your elbow on the ground and you’re not going to be happy.

*If you really want to make this terrible, you can try a 30/20lb ball.

B.) Pick one:
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry with 53/35lb KBs


Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 45/30
10 DB Power Cleans 45/30s
Max Toes-To-Bar until the 4min mark…

Rest 4min.

12min AMRAP:
30 Double Unders
15 Russian Twists 35/25lb DB
30 Double Unders
15 Weighted Sit-Ups w/ same DB

If you can hit that first part at 50/35 please do! I just want everyone to have time for TTB. If you read it correctly, you’ll notice that 1min rest is programmed in 😉

On the second part, pick a weight that you can move quick through. If 30 double unders is too much then cut it to 20 or even 15 depending on where you’re skill is at. Can’t do dubs? Let’s do 5 attempts each time 🙂

CrossFit, Strong & Sweat WODs Wed April 3rd 2019

Bingo has started! Get your squares completed to win prizes!
Catered Fit will be here tonight from 4-8pm with samples!

















A.) Cardio & Lift

(0-5 min)

Row 1000m or Bike 1.5 Mile bike or Run 1000m (2 times around plus to the corner of Lamont)

10min. to establish:
3 Rep Max Hang Power Clean

Run 1000m or Row 1000m or Bike 1.5 miles

10min. to establish:
3 Rep Max Deadlift

Score is hang clean and deadlift max combined.

Try and put a solid effort into that cardio please! That makes or breaks the workout 🙂

B.) Extra Credit:
5 Rounds:
30sec. of barbell sit-ups
immediately into;
30sec. of reverse sit-ups (holding the bar in front of you while lying on your back)
30sec. Rest


Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)
Rest 2-3 min after both arms
Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW
Rest 2-3 min

B. Towel Pull-ups (alternate side to side each rep)

Choose Rep scheme based off “Max Standard Pull-ups Unbroken”

>20 Pull-ups = 8 sets of 8 reps
15-19 Pull-ups = 8 sets of 6 reps
10-14 Pull-ups = 6 sets of 6 reps
5-9 Pull-ups = 8 sets of 4 reps
3-4 Pull-ups = 8 sets of 2 reps
2 Pull-ups = 10 sets of 1 rep

For those that cannot do Pull-ups, scale as needed with the suggested reps based on the difficulty of your chosen scaled movement

C. Renegade Rows – 4 sets of 8 reps (per arm)
First 2 sets progressive increase of weight
Final 3 sets with heaviest/challenging weight
Rest as needed after completing both arms

D. Reps 10-9-8-7-6-5-4-3-2-1 For QUALITY and TIME
Rest as needed to ensure all sets of both movements are UNBROKEN

DB Hang Power Clean and Push Press (one DB in each hand)
8 Reps of DB Bench Press after each set of HPC&PP


21min. EMOM:
Min 1.) 10 DB Bench Press 45/25+
Min 2.) 10 Back Squats 135/95
Min 3.) 12 BurpeesRest 5min.3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. of Push-Ups
1min. Rest

*Shoot for the same DBs for both movements and don’t rush the movement. Good form and time under tension is more important then reps on movements like this 🙂

*Barbell is coming from off the ground on part 1. Some of you may use the actual bench instead of the DBs if you like. Just need a few of you to share it.

*15 Burpees for advanced

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,