Blog Search


By: 0

Bench press
Heavy 5

12 min AMRAP
15 Push Press (135/95)
10 Toes to bar
100m Racked KB Walk (53/35 x 1, switch arms 1/2 way)

**For the bench press, compare to 6/4.. did you beat that week?? You should’ve. And if you’ve caught on, we’re alternating push press and bench press, so this shouldn’t come to a surprise as to what we’ll be doing next week..

For the workout, we’ll transition from a horizontal press to vertical press overhead. Remember to keep the push press to a single knee bend/straighten. It’s not written as a shoulder to overhead, so focus on doing the movement that’s written. You’ll follow that up with some toes to bar, a number that a handful should be able to do unbroken the first few rounds. On the racked carry, it should look like this.

No need to be as stoic, and I’d like you to move as quickly as possible, but keep the hand under the chin and the KB between your bicep and forearm. Key thing here is staying upright. This is meant to work your core, so resist the urge to lean with the weight. Instead, press into the KB and keep it in a solid rack position.


By: 0

For time
25 Burpees
25 Deadlifts (245/155)
25 Burpees to a plate
25 Power cleans (155/105)
25 Burpee over the bar
25 Hang power cleans (125/85)
25 Double push up burpee
25 Front squats (95/65)

Rx bar loading:
Men – 45# bar/25/15/15/45
Women – 35# bar/15/10/10/25

**This might look confusing, but it’s not – you load up a heavy barbell, you do some burpees, you do the listed barbell movement, you take off some weight, you do another variation of a burpee, barbell, remove weight, etc, etc, until you have finally completed front squats at the lightest weight.

Couple things to point out
– Every barbell movement should be lighter than the previous. If this means you’re doing front squats with an empty barbell, so be it.
– Looking at the Rx bar loading pattern, it’s not perfect, but it works. If you need to scale, scale to something that works in the sense that you’re taking weight off and not having to add on any plates to get a desired weight.
– Also looking at the desired set up, this is having men use the 45# and ladies the 35# bar. Please try it that way. Why? to get out of the comfort zone of using what you ‘normally’ use.

*”I don’t like XYZ bar”
That’s not a valid reason.
*”It’s too big/small for my hands.”
Again, not a valid reason.
*”I don’t like how it feels. It’s too smooth/rough.”
Really? Really..

I’m not being mean here, I’m being honest. You’re not going to have the privilege to use your favorite equipment every time you come in the gym. It’s not just a gym thing, this is a life thing. And how do you go about life when you don’t get your way, shrug your shoulders and move on.

Also, this is 1 hour of your day (4.2%), of your week (.6%), of the month of June (.14%).. there are more things you should be concerned about.

Believe me, I’m cringing each time I look at the plate set up, but I just shrugged and said ‘it works’ and moved on.


By: 0

Back squat
Heavy 3

5 Man makers – 50/35
10 Box jumps over – 24/20 (1=1)
*1 min rest between rounds

**Record what weights you do today for the back squat as we’ll be utilizing that information next week. This shouldn’t be anything new as you should be recording your weights so you can show improvement over time.

The workout gets us back to using the heavier DBs, but the reps should be low enough that you can move consistently – not necessarily quickly – through the man makers.

For the box jump overs, you do have to land on the box, however, it is not necessary to show full hip extension when crossing to the other side. Work hard, rest hard, and get ready to go just as hard for rounds 2 and 3.

Record your total time including rest.


By: 0

22 min AMRAP
400m run
20 Pistols (10/10)
10 Dball to shoulder – 100/60

**If you see this as a lower body workout, you’re mistaken. Pay attention to body position on the run – stay upright, pull your foot up under your butt and lean forward to run vs reaching forward with that next step. Keep your shoulders relaxed. Your goal is to move forward – how much are you oscillating up and down? How much are you swinging your body side to side? Yes, you want to get around the block as quickly as possible, but use no more energy than necessary.

Make the pistols challenging if you have to scale them to stepping down/heel touch, or butt to a box/ball.

Dball reps are total. Get the ball to your lap and use an aggressive hip extension to get it up and over.


By: 0

97.5% x 1

Strength – speed set
70% 2 x 3

Head to head Partner Challenge

EMOM x 6
30 sec plank hold (top of a push up)
30 sec max burpees
*Your score is total number of burpees
**If you out burpee your partner, they have to do 10 more

**As mentioned in the weekly post, we’ll be doing deadlifts again next Friday to wrap up our focus on the deadlift. Feeling good? Go for your max.

As for the workout, this works whether there are even or odd numbers. Group of 3? Both will have to do 10 more burpees if they don’t end up on top. Speaking of top – OPEN YOUR HIPS. These aren’t creeper burpees. I’ll take a 45 deg angle. I realize it’s a competition, but still play by the rules. “If you’re not cheating, you’re not trying” — that’s fine, but I just laid down the rule – open your hips.

Another rule – from the plank, you can drop down chest to deck, then jump and clap for your first rep to count after each plank hold. You don’t need to first stand up from there. Also, save yourself a push up and just drop to the ground. It’s a flop – well all know that. I just gave you an advantage if you didn’t know that – just drop your chest to the ground, don’t

Last rule – and I didn’t think I’d have to lay out so many rules.. buut.. IYNCYNT.. – both feet back/forward at the same time. This is how it is. If you need to scale it to step back/forward, work that out with your partner(s) so you’re both on the same playing field.


By: 0


10 rounds for time of:
30 Double unders
15 pull-ups
30 squats
100m sprint
Rest 2 minutes

^Record total time including rest

**Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


By: 0

Push press
Heavy 5

For time
Complete 100 Strict Presses – (95/65)
*EMOM, do 5 Box jumps (24/20)

Push press <> push jerk. One knee bend. Unlock –> straighten. During the latter part, press the bar overhead. That’s a push pres. Do that 4 more times and you’ve completed one set of strength. Do a few more until you’ve done a set of 5 reps and you’re either on the verge of doing a push jerk or not being able to get the weight overhead. No mas.

For the workout, no knee bend at all during the press. You can make up for it by bending your knees all you want (within reason!) on the box jumps every time you put the barbell down. If the Rx weight is too heavy, scale to something that allows you to get reps of 7-10. Later rounds you’re probably hitting 5-7. Under 5 and you chose poorly and you’ve now made this a box jump workout.


By: 0

4 Rounds for Time:
500 m Row
15 Wall ball (30/20)
20 DB Hang Snatch (45/30) – total reps
25 Russ KB Swing (70/53)

*40 min time cap*

**Does it feel like we’ve been doing a lot of long workouts recently? Too long? Too many? Just right? I’ve mentioned before the lure of the ‘sexy metcon’ that draws people into CrossFit. They like workouts like this because it makes them feel ‘fit’ with the belief that cardio is the way to lose weight. Check out the FB Community page where there’s talk of being hungry after deadlift day. Hungry for both food and more barbell. I feel like we do a good job mixing both.

And I think this is a good example of that. Yes, there is some cardio with the row portion, but unlike last week’s double under bonanza, 500m should take 1:30-2:30 min tops. Going a little heavier on the wall balls, but at 15 reps, 1-2 rounds unbroken should be doable with following rounds at 8/7 or 10/5, respectively. Sticking with lighter DBs again v 50/35, so these ‘grip and rip’ snatches from the hang should be easy to knock out 10/side. And easy on the forearms, too. But not-so-easy on the forearms/grip will be some heavy Russian KB swings to wrap up each round. A simple thing you can do with these to save your grip is to open your hands a little at the top of the swing, let gravity bring the KB down, then re-grip in the middle of the descent to redirect the KB between your legs. Stay loose, avoid the death grip on the handle.

Keep rounds under 10 min and you’ll be in good shape to finish under the time cap.
But I challenge you to keep each round closer to 7 minutes, 5 min for those to want to test their mettle.


By: 0

Back squat
Heavy 3


12 Min EMOM
1 Deadlift (135/95)
2 Power cleans
3 Front squats

Rx – 135/95
Rx+ – 155/105

**If you’re not used to high rep squats, your quads might be feeling jacked today. Or if your weight was on your toes, your quads might be feeling spicy. Either way, try to add maybe 100 air squats to your daily routine until 100 is a piece of cake. Then add 50 more for a week, building up to the volume from “Barbara” until that volume isn’t an issue. Also, by the end of this experiment, hopefully you’re feeling the squats in your glutes and not quads, which is where you should be feeling them. Tricked ya!

Yeah.. squats build tha booty, so we’re going to build a bigger booty day with some back squats.

Follow this up with a little barbell complex on the minutes (EMOM). This is something you should be able to complete pretty quickly (10 seconds) to allow yourself a lot of rest to recover.

“Do I have to rest?”

Yes. Recover. Work hard, rest harder.


By: 0


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
^Rest precisely three minutes between each round.

*45 min time cap**

**This is a long workout. Previously we’ve programmed it on Saturday because it runs so long, but we realized a lot of members aren’t getting the chance to try this workout my limiting it to the weekend. So we’re plugging it into the middle of the week, on a normally busy day. This way MANY people will have the chance to do this benchmark workout.

As it’s written, you are to complete 5 rounds of four bodyweight movements with 3 minutes of rest between each round. Don’t skip the rest. Go as hard as possible during the pull/push/sit/squat, and use the rest to recover as much as possible to go as hard as you can on the subsequent rounds. Yes, there is a time cap, so you might only finish 3 or 4 rounds, but do as much work as you can during that timeframe.