Thursday April 19th, 2018

Part A:
E2MOM for 7 Rounds
Front Squat Doubles
60, 65, 70, 75, 80, 85, 90% of 1RM FS

Part B:
AMRAP 12 minutes
15 Box Jumps (20” for everyone)
Run 400m
60 Double Unders

Step up = RX

I/C – same
M – 60 single unders


Class Notes:
Okay. Now these front squats are getting HEAVY! The heavier it gets, the more you need to focus on good form and good mechanics. Don’t buy the idea that just because it’s heavy you can use crappy form.

Part B is a good classic triplet. A little skill, a little explosiveness, and a little run. The magic comes in how you apply your intensity here. No extra points for doing the fastest first round. See if you can maintain the same pacing the entire workout.

Wednesday April 18th, 2018

Part A:
30 Ring Muscle Ups for time (Rx)

C – 15 ring muscle ups or 45 chest to bar pull-ups (broken up into minimally 3 sets for pull ups)

M – 30 pull-ups or 30 ring rows (broken up into minimally 2 sets)

* 10 minute cap

Score – Time. If not finished in time cap, add one second for every missed rep

Part B:
1000m row
50 Russian KBS (1.5/1)
Rest 2 minutes
1000m row
50 Burpees

I/C – Same
M – 750m row; 1/.66 pd KBS

* Cap – 20 minutes

Score – Total time including rest. If not finished, add one second for every missed rep.


Class Notes:
We’ve been focused this block on building capacity in vertical gymnastics pulling. Today is your chance to put it to the test. Don’t get frustrated if you can’t reach your target set of reps – focus on where you’re at right now and remember every journey starts somewhere. If you’ve been working your progressions correctly, today should be a great test.

Part B is a pure work capacity piece. There’s no thought, no strategy, no pacing. Just go! On those last few burpees, when you’re tired and you want to slow down, remind yourself that the quicker you finish, the sooner you can rest for real.

Tuesday April 17th, 2018

Part A:
2 Push Presses *
Starting at 95/65, add 10/5# every minute until failure.

*From the ground

I/C – Same
M – Start at 65/45

** Cap – 15 minutes

Part B:
E3MOM for 5 rounds
:20 sec Assault Bike sprint

Score – total calories


Class Notes:
Today is a fun challenge. We’re doing a Push Press ladder, where you’re adding weight every minute. Part B is a return to Assault Bike sprints. Each of these should be treated as an all out effort – share a bike and make sure to respect each others time by getting off the bikes quickly enough.

Monday April 16th, 2018

Part A:
E3MOM for 6 rounds
10 reps at 60% of 5RM Back Squats

Protocol – No more than 1 sec for breath and reset at top of rep.

Part B:
5 Unbroken Thrusters (155/105)
Run 100m
10 UB Thrusters (135/95)
Run 200m
15 UB Thrusters( 95/65)
Run 400m

*Rx = Unbroken sets.

Sunday April 15th, 2018

Open Gym
900am & 600pm


NO Olympic Lifting Workshop
Resumes next week at CFA.


Gymnastics Workshop with Emily
@ CrossFit Adaptation at 10am

Saturday April 14th, 2018

Partner WOD

6 Rounds
50 Walls Balls (20/14, 10’/9′)
40 Calorie Row
20 Burpees to a 45# Plate

Class Notes:
Let’s end the week on a long partner triplet. It’s a lot, so find a buddy, get some water and a towel, and get to work. Move in order, one rests while the other works sharing the work however necessary.

Friday April 13th, 2018

Part A:
E2MOM for 7 Rounds
2 Push Press – build to a max double.

Part B:
10 Rounds
20 Double unders
6 Chest to Bar Pull Ups
Rest :30 seconds after every round

C: 6 pull ups
M: 20 single unders, 6 ring rows


Class Notes:
Our last heavy day of the week and today we’re going heavy overhead. Again – form first, heavy weight second.

Part B today is a series of sprint intervals – each of these should be around 30 seconds in length. If the work is taking longer than that, scale down. Each of these intervals is a true sprint – have fun!

Thursday April 12th, 2018

Part A:
E3MOM for 5 Rounds
10 reps at 60% of 5RM Back Squats

Protocol – no more than 1 sec for breath and reset at top of rep

Part B:
4 Rounds
12 Toes to Bar
14 Pistols
16 Power Cleans (95/65)

C – Pistol to low box
M – Hanging leg raises, Air Squats, 75/55 PC

Time Cap – 9 minutes
If not finished by cap, add 1 second for every unfinished rep.


Class Notes:
Back to our back squat endurance wave. Focus on perfect reps here. High volume — no degradation of form please . Part B is a nasty triplet – have fun and move fast. The time cap is going to come very quickly.

Wednesday April 11th, 2018

Part A:
In 15 minutes build to 1RM Snatch

Part B:
Using 80% of Part A
4 Rounds
5 Snatch*
400m Run

*any Snatch permitted

Cap 15 minutes

400m run = 25/18 cal AB. No rowing scale.


Class Notes:
A favorite way to practice snatch – build to something heavy, and then work off a percentage of that. It doesn’t matter what type of snatch – classic, power, muscle. Have fun combining that with running.

Tuesday April 10th, 2018

Part A:
Bench Press
5 sets of 3 at 80% of 1RM

Part B:
50-40-30-20-10 Double Unders
Interspersed with,
10-8-6-4-2 Ring Muscle Ups

C: Strict Chest to Bar Pull Ups (1:1)
M: 9-7-5-3-1 Negatives on Pull Up Bar