Thursday May 31 2018

  -Warm Up-

1 round

10 shoulder opener

5 Cuban press +oh squat

10 median nerve floss

5 kb high pulls each side

Burgener warm up with PVC led by coach


6 sets (1+1+1+1)

Snatch high pull (floor)


Snatch high pull (floor)


Squat Snatch


Over Head Squat


5 Rounds

1k Assault bike

Rest 1:2

Continue Reading Thursday May 31 2018

Wednesday May 30 2018

  -Warm Up-

10 min for quality

5 dumbell push press each side

10 sumo stance good mornings

5 walk outs

10 ankle banded distraction each side

20 plate hops


3 rounds

30m Single arm over head carry

10 alt shoulder push up tap

5 strict toes to bar

15 1 arm Russian KB swings


AmRaP 12

30 doubles/60 singles

10 burpees to a Target

3 DB hang clean and jerk (each side)

Continue Reading Wednesday May 30 2018

Tuesday May 29 2018

 -Warm Up-2 rounds 25 ft eversion walking :20 table top hold 10 median nerve floss each side8 over Head wrist extensions1 minute bike (Slow)Then after Grab a  barbell and do…

Continue Reading Tuesday May 29 2018

Monday May 28 2018

 Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically is to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.


This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout.So, every year, CrossFitters all around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.


Murphy is credited with risking his own life to save the lives of his teammates.


Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country , it also gives us a chance to pay tribute to all the other Hero’s in our lives.


1 mile run

100 pull-ups

200 push-ups

300 Air squats

1 mile run

Continue Reading Monday May 28 2018

Sunday May 27 2018

 -Warm Up-5 Turkish sit ups 15 plate hops10 eccentric dorsiflexion10 forward leg swings each side5 Russian kb swings10 groiners-Strength-Turkish getups (Each side)2-2-2-2-2Barbell rollouts8-8-8-8-8ThenSumo stance good morning 10-10-10-WOD-AmRaP 7 5 Kb…

Continue Reading Sunday May 27 2018

Saturday May 26 2018

 -Warm Up-3 rounds 5 reps each side Kb Snatch + reverse lunge + strict press in a lunge 10 sciatic nerve floss5 single arm Russian swings Short lap run-WoD-Teams of…

Continue Reading Saturday May 26 2018

Friday May 25 2018

  -Warm Up-

2 rounds

10 Samson lunges

5 Cuban presses

10 cals bike

5 sumo inch worn with push up

5 single arm kb press


Incline Wide grip bench press


Singe arm DB row

(Each side)



11 minute cap


30/20 cals assault bike

15 hang power cleans 135/95

Continue Reading Friday May 25 2018

Thursday May 24 2018

  -Warm Up-

2 rounds

10 shoulder opener

8 upper extremity nerve floss

5 kb high pulls each side

2 wall walks

3 muscle snatches (empty barbell)

5 hang squat snatches(empty barbell)


Snatch (not touch and go)


Power Clean + 2 Push Press


Rack pulls (75% of max deadlift)



10 minute cap

For time :


Front Squat


Continue Reading Thursday May 24 2018

Wednesday May 23 2018

 -Warm Up-2 rounds 8 eccentric ankle dorsiflexion 10 plate hops20 sec bottom of a dip hold5 lateral step ups each leg 10 banded good mornings8 sciatic nerve floss each leg-Strength-6-6-6-6Tempo…

Continue Reading Wednesday May 23 2018

Tuesday May 22, 2018

 -Warm Up-2 rounds10 walking Samson lunges5 single arm push press10 inverted rows5 deadbugs each side10 medball cleans-Strength-3-4 sets 10 weighted KB sit-ups1 minute single leg wall sit (:30 each leg)10…

Continue Reading Tuesday May 22, 2018