Friday Sept 13

Friday Sept 13 – 27

20 Rounds

6 Toes to bar

6 Pistols

6 Dumbbell snatches 50/35


Today’s met-con is an exercise in sustained intensity. The goal is to remain consistent, Advanced athletes should use this as an opportunity to work on their transitions.


Scaling for Intensity

  • Toes to Bar → V-Up → Jack Knife → Sit Up → Anchored Sit Up
  • Pistol → Step Back Lunge → Rig Assisted
  • Dumbbell Snatch → Russian KB Swing

Thursday Sept 12

Thursday Sept 12 – 26

A: 2018 Team Series workout 3


Synchronized Pull Ups

Synchronized Deadlift 225/155


B: At the 10 Minute Mark

10 Minutes to Find a Max

Hang Squat Snatch


Yesterday’s odd movements got you down? Come in for a blast of classic competitive CrossFit with a partner couplet and max lift. There is a lot to get through today, so come prepared! The goal is to blast through the met-con and hit something heavy on the hang squat snatch.


Scaling for Intensity

  • Synchro Pull Up → Syncro Jumping Pull Up → Synchro Ring Row
  • Deadlift → Reduce Weight → Reduce Distance
  • Hang Squat Snatch → Hang Power Snatch + Overhead Squat

Wednesday Sept 11


Wednesday Sept 11 – 25

4 rounds

10-12 High Bench Row

8+8 Pallof Press



10 Floor Press 50/35

100mm Farmer Carry 50/35

100 Double Under

Every 25 ft is 1 rep


We are going to get a pump after a few solid conditioning days. Come in and get after it before tomorrow’s challenging partner workout. This is a great day to work on skipping, get a forearm pump, and build your upper body.

Tuesday Sept 10th

Tuesday Sept 10 – 24

Every 5 Minutes x 5

500m Row

20 Devils Press 35/20


A devilish post hero-wod workout. This is an excellent day to come in if you struggle with rowing as there will be dedicated time to reviewing the erg. The goal is to get better at rowing, focus on consistent split times for each round!


Scaling for Intensity

  • Row 500m → Reduce Distance
  • Devils Press → Reduce Weight → Burpees → Bodybuilders

Monday Sept 9th


10 Rounds

Run 150 meters

7 Chest to bar pull-ups

7 Front Squat (Floor) 135/95

7 Handstand push-ups


Scaling for Intensity

  • Run → Reduce Distance
  • Chest to Bar → Jumping Chest to Bar → Ring Row
  • Front Squat → Reduce Weight
  • Handstand Push Up → 1 ab mat → DB Push Press

Friday Sept 6th

5 Rounds

1 Min: 20 Russian Twist

1 Min: ME Cal Row

1 Min: 30s Hollow Hold

1 Min: ME Cal Row

1 Min: 30s Arch Hold

1 Min: ME Cals Row


A solid day of core conditioning sandwiched between two hero workouts. Come in and get moving so you can tackle the weekend!


Scaling for Intensity

  • Hollow Hold → Arms by Side → Bent Knee → Both Knee Bent → Feet on Floor
  • Arch Hold → Arms by Side
  • Russian Twist → Reduce Weight → Unweighted