August 26th, 2019

Today’s WOD

For Time:

30 C2B Pull Up

20 Overhead Squat 135/95

10 C2B Pull Up

50 Box Jump Over 24/20

Coaches Notes: A sprint style chipper caps off a day focused on developing the strict pull up and overhead
squat. You know you need to work on this, so get into the gym.

Scaling for Intensity

C2B Pull Up → Jumping C2B Pull Up → Ring Row

Overhead Squat → Reduce Weight → Front Squat

Box Jump → Reduce Height → Step Up

August 24th, 2019

CrossFit/Climbing Camp 2019

Teaching these kids how to overhead squat before we put them through a modified ‘Helen’. 

Today’s WOD

35 min AMRAP in Teams of 4 in pairs:

8 Tire Flips
16 of one of the below movements:
– Goblet Squats (1.5/1.0)
– Burpees
– KB C&J (1.5/1.0)
– Med ball situps (20/14)
200 m Run together

Score is total tire flips.

August 23rd, 2019

Today’s WOD

6 Rounds


30s double KB front rack hold (20/12)

15 Toe to Bar

ME Row Cals

Rest 3 Minutes


A good day to get in and get sweaty. Focus on moving well and be honest with the double KB Front Rack Holds. This is a day where you will get what you put in to it, out of it.

Score:  Total Calories Collected

Scaling for Intensity

  • Double KB Hold → Reduce Weight
  • Toe to Bar → Knee to Elbow → Arch to Hollow Swing w/ Leg Raise + V-Up → V-Up → Jack Knife → Sit Up

August 22nd, 2019

This is just how they showed up. Apparently, it was not planned 😉

Today’s WOD

Divide with a Partner:

In partners:

100 burpees over box 24/20

80 DB snatch 50/35

60 Wall-balls 20/14

40 Bar muscle ups [40 Ring Dips]

60 Wall-balls 20/14

80 1 arm DB push press 50/35

200 Double unders

A kitchen sink partner chipper. Divide the work as you see fit and get after it.

Score:  Time to Complete Intensity

Scaling for Intensity

  • Burpee over Box → Reduce Height
  • DB Snatch → Reduce Weight
  • Wall Ball → Reduce Weight → Reduce Height → Goblet Squat

Muscle Up → Reduce Reps → Jumping Muscle Up → Kipping C2B Pull Up → Kipping Pull Up

August 21st, 2019

LiLiz Nailing the Handstand Walk 🙂

Today’s WOD

Back Squat




20/16 Cals

Score is Fastest time. 

Rest as needed

Your score today is total weight lifted on the back squat across the prescribed sets. Legs won’t grow? try and win today!

Score:  Total Weight Lifted During Intensity

Kids working hard during the CrossFit & Climbing camp this week!

Today’s WOD

Power Clean




21 Russian KB Swing 32/24

15 Sit Up

9 Box Jump 24/20

Friday didn’t feature enough barbell? Or enough cardio? We got you covered today. Work on your weightlifting via the power clean then push through a fast workout with little room to breathe

Score:  Rounds + Reps for Intensity

Scaling for Intensity

  • Russian KB Swing → Reduce Weight → KB Deadlift
  • Sit Up → Anchored Sit Up → Banded Sit Up
  • Box Jump → Reduce Height → Step Up

August 19th, 2019

Today’s WOD

Every Minute x5

1 Minute: 3-5 Strict Pull Up

1 Minute: Max Distance Handstand Walking

1 Minute: 3-5 Strict Dip

1 Minute: Max L-Sit

Weight as Needed

A bit of a skill session after a couple of high intensity workouts. Today is a great day to work through some gymnastics elements. While not necessarily “sexy,” days like today lay the foundation for significant improvement going forward. And you will get a sick pump.

Scaling for Intensity

  • Strict Pull Up → Banded Pull Up → 10-15 Ring Row
  • Handstand Walk → Around the Worlds → Bear Crawl
  • Strict Dip → Banded Dip → Bar Dip → Ring Push Up → Push Up → Box Push Up 

L-Sit → Bent Knees → One Leg Raised → Feet on Ground → Tucked Knees Feet on Ground