Mon June 10th 2019 CrossFit, Strong & Sweat WODs

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens TODAY June 10th, click the photo to register!



A.) Front Squat (Week 4 of 4) Superset:
Recovery Week.
After a Few Warm-Ups sets:
40% x 5
50% x 5
60% x 5
*5 second eccentric count on each rep. Have a partner count.


8 Lateral Barbell Lunges
*Left + Right = 1 rep
*Be sure to come up to a full stand at the end of each rep

B.) 3 Rounds:
1min. of Max Front Rack Lunges 95/65lb
1min. Rest
1min. of Wall Balls 20/14lb.
1min. Rest
1min. of Max Cal Assault Bike or Row or 200m Run
1min. Rest

Serious Leg and Booty Day today. We building cakes out here 😉


Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)

Note: Part B is the NORMAL Part A programming. The “Part A” for today is meant to be a warmup for the low back and to instill some explosive work to prime the CNS for the heavier Deadlift work in Part B

A. Power Cleans (drop from the top, full reset each rep)

Reps 4-4-3-3-2-2-1

Increasing weight each set from 50% max to 80% max over the course of 7 sets

B. Alternate movements Building to TEST MAX for each

Testing 1-RM Deadlift is not necessarily smart. The impetus falls on you, the athlete, to be extremely prudent. Make sure that you DO NOT sacrifice proper positioning for loading. Make sure the back/lumbar stays completely flat and “taught” the entire time. Make sure the legs are pushing through the ground to ascend the load, versus pulling with the back. Always lead with the chest

“Stop” Deadlifts

Rest 2-3 min

Chin-ups (supinated, palms facing) – ADVANCED athletes test 1-RM “Chest to Bar”

Rest 2-3 min

C. Chest-Supported DB Rows

Build to heaviest set of 10 reps (both arms simultaneously)

D. Banded Good Mornings – 50 Reps

Pretty light resistance band. Something you can knock out in 2 quick sets of 25


15 min to get as far as possible…
DB Squat Clean thruster 35/20s
*10 Burpees over DBs after each set

Rest 3 min

15 min to get as far as possible…
Devil Press 35/20s
10 Wall Balls 20/14lb. after each set

Rest 3 min

400m Single Arm KB Farmer Carry 53/35lb.
*don’t switch arms till you’ve done 200m

Categories: WOD