Mon June 17th 2019 CrossFit, Strong and Sweat WODs

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
Click the photo to register your team. Pricing is per team (not individual). WOD 2 comes out today at 3pm!


July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.


A.  Back Squat Superset (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps


10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps

*Come down slowly and under control
(you should be able to stop at any point during your descent and come back up)
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box.
*Concentrate on your glutes and hamstrings.
B.) 2min. AMRAP for 5 sets:
10/7 Cal on the Assault Bike or Row or 100m Sprint
10 Toes-To-Bar
Max Front Squats 185/135Rest 90sec. Repeat x 5 Rounds

ADV can be anything over 185/135.
Some of you can probably do 205/145+.

Score is reps and weight.

These are short bursts for a reason! Go hard and LETS GO!


This will be a deload/recovery week. The training should be performed with loads that ensure 5+ RIR (reps in reserve). So we want to make sure to be 5 reps “shy of failure” and more or less just go through the motions of training to let the CNS recover before the new cycle starting 6/24

As a general rule, you should approach training at the same pace as a brisk walk or slow jog. Leave the gym feeling like you got a small endorphin rush. If you say “wow, that was a great workout” then you worked WAY TOO HARD!

A. 4 Rounds:
Keep weights light and rest only 1-2 min between sets
Incline DB Bench x 8-10 Reps
DB Snatch (alternate arms) x 8-10 Reps
Dips or Narrow-Grip Tricep Pushups x 8-10 Reps
Bentover Barbell Rows x 10-12 Reps
B. 3 Rounds:
Keep weights light and rest only 1-2 min between sets
Hang Power Clean + Push Press (choice DB or BB) x 6-8 reps
Inverted or Ring Rows x 10-12 Reps
Lying DB Tricep Extensions x 10-12 Reps
Hammer DB Curls x 10-12 Reps
C. Row or Bike or Run 10 min @ 60-70% effort


Metcon (No Measure)

15 min to finish…
3 Rounds:
21 DB Deadlifts (50/35s)
15 DB Hang Power Cleans
9 DB Push Press
400m Run

Rest 3 min.

3 rounds:
1 min Single Arm DB Side Raise (Right)
1 min Single Arm DB Bent Over Row (Right)
1 min Single Arm DB Side Raise (Left)
1 min Single Arm DB Bent Over Row (Left)
1 min Rest

Rest 3 min.

5 min. AMRAP:

Part 1:
*You can make this an AMRAP if you finish super early. You shouldn’t need to if you choose the right weight.

Part 2:
*you can hold the rig for support on your side raises. And you’re going to need 2 different DB weights, as you’ll be able to go SIGNIFICANTLY heavier on the DB Rows.
**shoot for ~15 reps of everything. It shouldn’t be fast, but controlled, quality movements.

Part 3:
*Men’s life long goal here is 100 Legit push-ups
*Women’s life long goal here is 50 Legit push-ups
*When you’re done with this today, I want you to text 1 friend and challenge them to beat your score. Make sure they video it! I think you’ll be surprised at your new street cred 😉


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