Category Archives: WOD

Workout of the Day (Thursday March 30, 2017)

Technical :

5 x 3 Zots Press

16 min AMRAP:
10 Alt Db Power Snatch 50-70/35-50
20 Heavy Dubs
100m DB Farmer Carry (both hands)
400m Run

50 Toes-to-Bar

Workout of the Day (Wednesday March 29, 2017)



3- Position Snatch x 6 Sets




Complete Four Rounds of:


7 Hang (squat) Snatch 135/95

14 Strict Def HSPU 4″/2″

21 Cal Row




30 Candlesticks


Dr Joe is back this weekend to run the MOBILITY CLASS. So, sign up online! It’s only $10, this weeks’ focus is purely on the SHOULDER. So much info to dive into and help make your shoulders “bullet proof” or get back on the path of pain free health!!

The Open is Over

Well, the 2017 Reebok CrossFit Open has officially come to a close.  There was so much heart, encouragement, hard work, and some very inspiring moments.  Many of you were on the fence about even participating in this years’ Open, for many reasons… Some out of fear or intimidation, the cost, not enough time, don’t have all the movements down, etc…  BUT, you did!  SO many PR’s across the board with either movements, for instance the chest to bar or bar muscle up, or a PR on load in that snatch workout (17.3), even a PR on the 17.4/16.4 repeat.


The community really came together and made the Open so much fun and worthwhile.  Hopefully, for those of you on the fence about even participating at the beginning enjoyed the process and understood that YOU ARE BETTER AND STRONGER THAN YOU THINK!!!  Not everyone got the results that were sought after, but the individual effort was second to none.  The coaching staff and your peers are super proud of everyone.  Some weaknesses may have been exposed, as well as some strengths, so use the experience as a tool for you to improve upon your fitness and abilities.


I would love to hear your thoughts, please share them either in the comments section or on social media.  What did you like/dislike?  What were you expecting?  Are you glad you did it? Are you sad you didn’t?


Thank you, and congrats on an Open season well done!! 🙂

Workout of the Day (Tuesday, March 28, 2017)

5×2 OHS

5 RFT:
5 Burpee Bar MU/10 Burpee Pull Up
10 OHS (135-155/95-115)
250m Run

50 KB Front Rack Lunges

Workout of the Day (Monday March 27, 2017)


5 x 3 TnG Power Snatch


Every 2 min for 8 Rounds, Complete:

5 Power Snatch 155-185/115-135
10 Wall Ball

*Goal is to go unbroken on power snatch. So, choose a load that’s aggressive for that, but doable for most of workout.


7 x 3 Weighted Dips (bar or ring)

17.5 Mobility Work

The Final Open Event, 17.5

Decent video on tips/strategy/and warm-up.



Due to the potential longevity of this workout, we will be running heats every twenty minutes, but staggering which clock we will be using.  This one is pretty straight forward, it’s just going to hurt a little bit 🙂


As always, refresh yourself upon the movement standards by watching the video below.



WORKOUT 17.5 Rx’d
(Ages 16-54)
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
This workout begins with the barbell on the floor and the
athlete standing tall. At the call of “3, 2, 1 … go,” the athlete
will perform 9 thrusters, then 35 double-unders. They will
repeat this couplet for a total of 10 rounds. During the
workout, only the athlete may handle their equipment, and
the rope must be set on the ground while the athlete is
performing thrusters.
Every second counts in this workout. The athlete’s score will
be the time it takes to complete all 440 repetitions. Time will
be recorded in full seconds. Do not round up. If an athlete
finishes in 15:40.8, their score is 15:40. There is a 40-minute
time cap. If the athlete does not finish all 440 reps within the
time cap, their score will be the number of reps completed.
There is no tiebreaker for this workout.

Workout of the Day (Friday March 23, 2017)


Perform 6 Building Sets of:
1 Power Clean + Hang (full) Clean


3 km Row
*EMOM including starting, Perform 2 Power Cleans 185/135


5 x 5 DB Strict Press

Workout of the Day (Thursday March 23, 2017)


5 x 3 Split Jerks


4 Rounds of:

4 Hang Power Cleans (115/75)
4 Strict Press
4 Hang Power Cleans
4 Push Press
4 Hang Power Cleans
4 Push Jerk
4 Bar Broad Jumps

100 Disc Squats

Saturday Trunk Show for the Ladies!