About CFL

At CrossFit Leverage we are more than a group of strangers looking to get fit. We are a community and just like our logo we are made up of individual pieces that come together to form a support system designed to help you achieve your fitness goals. By providing a gym that allows athletes of all abilities and skill levels to work out in a fun, safe and open atmosphere, we celebrate the small victories as well as the big ones, and celebrate every workout we finish

Here, fitness is part of an everyday healthy lifestyle. This is not just a stop off before or after work. A training session at CrossFit Leverage is a planned event. People who train here enjoy challenging themselves and being challenged by others. Most of all, they love training with people who have the same mindset; believing that as a group we are stronger than your excuses.

We are always working to build an unparalleled CrossFit community within our own walls, while staying engaged in the CrossFit community at large. We aspire to hold fund-raisers for good causes, have fun workouts for holidays, and to celebrate when we have finished said workouts. We will strive to make this gym a place where people want to go and want to bring their friends, families and co-workers.

WOD

  • Workout

  • Wednesday 10/18/2017
    A: Snatch Balance (8 x 2 Focus on speed and form)
    A2: 2 Minute Max Double Unders (AMRAP - Reps)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    8 Deadlifts (225/155)
    8 Handstand Push-ups
    8 KB Swings (55/35)
  • Workout

  • Tuesday 10/17/2017
    A: Hang Clean + Clean (1 set every 90 seconds (12 sets))
    WOD: Metcon (Time)
    10-8-6-4-2
    Power Snatch (135/85)
    20-18-16-14-12
    C2B Pull-ups
  • Workout

  • Monday 10/16/2017
    A: Back Squat (5 x 3 1-1/4 Squats building from 70%)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    20 Burpees
    20 OH DB Lunges (35/20)(ea. hand)
    *15 Minute Time Cap*
  • Workout

  • Saturday 10/14/2017
    Wod: Metcon (AMRAP - Reps)
    25 Minute AMRAP:
    400 Meter Run
    40 Sumo Deadlift High Pull (95/65)
    40 Burpees over the Bar
    400 Meter Run
    60 Front Squats (95/65)
    60 Push-ups
    400 Meter Run
    40 Push Press (95/65)
    40 Toes 2 Bar
  • Workout

  • Friday 10/13/2017
    A: Deadlift (10 x 2, building (Touch and Go))
    WOD: Helen (Time)
    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups
  • Workout

  • Thursday 10/12/2017
    Front Squat (6 x 3 building from 60%)
    WOD: Metcon (Time)
    21-15-9
    Thrusters (95/65)
    Box Jump Overs (24/20)
    200 Meter Run
  • Workout

  • Wednesday 10/11/2017
    A: Snatch + Hang Snatch + Overhead Squat (5 sets, building in weight)
    Full Squat Snatch + Hang Squat Snatch + Overhead Squat
    WOD: Metcon (Time)
    4 Rounds:
    300 Meter Row
    15 Pull-ups
    30 Sit-ups
    15 Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 10/10/2017
    Clean + Push Press (7 sets of 3 Cleans + 1 Push Press)
    Squat Clean + Push Press
    Building in weight
    WOD: Metcon (Time)
    60-40-20
    Double Unders
    30-20-10
    KB Swings (55/35)
    15-10-5
    Power Snatch (115/75)
  • Workout

  • Monday 10/9/2017
    A: Back Squat (5-4-3-2-1)
    No more than 2 minutes rest between sets. 1st set should start at 50% of 1RM and build from there.
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    7 Toes 2 Bar
    7 Strict Handstand Push-ups
    7 Deadlifts (155/100)
    7 Power Cleans (155/100)
  • Workout

  • Saturday 10/7/2017
    WOD:: Metcon (Time)
    Teams of 2:
    100 Cal Row
    100 Meter Overhead Plate Carry (each 45/25)
    80 Burpees over the Rower
    100 Meter Overhead Plate Carry (45/25)
    60 Pull-ups
    100 Meter Overhead Plate Carry (45/25)
    40 Box Jumps (24/20)
    100 Meter Overhead Plate Carry (45/25)
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 10/6/2017
    A1: 300 Meter Run (Time)
    90 sec rest
    A2: 300 Meter Run (Time)
    90 sec rest
    A3: 300 Meter Run (Time)
    90 sec. rest
    A4: 300 Meter Run (Time)
    90 sec. rest
    A5: 300 Meter Run (Time)
    WOD: Metcon (Time)
    100 Thrusters (95/65)
    *EMOM complete 5 Burpees. This includes the start of the workout.
    **RX+ = (135/95)
  • Workout

  • Thursday 10/5/2017
    A1: Clean + Hang Clean (15 Minutes to build to a heavy 1 rep.)
    Squat Clean + Hang Squat Clean
    WOD: Metcon (Time)
    3 Rounds:
    10 Deadlifts (185/135)
    20 Wall Balls (20/14)
    40 Double Unders
    Where's Billy?!?!?
  • Workout

  • Wednesday 10/4/2017
    A1: Deadlift (4 x 8 building in weight)
    A2: Hollow Rock (4 x 15)
    Alternate sets with Deadlifts.
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    5 Ring Dips
    10 HR Push-Ups
    15 Goblet Squats (55/35)
  • Workout

  • Tuesday 10/3/2017
    A: Bench Press (8 x 5 building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    15 Overhead Squats (115/75)
    25 KB Swings (55/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 10/2/2017
    Back Squat (2 reps every 90 sec. (6 sets))
    As Heavy As Possible.
    WOD: Metcon (Time)
    30 Clean & Jerks (135/95)
    400 Meter Run
    30 Clean & Jerks (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 9/30/2017
    WOD: Metcon (Time)
    In Teams of 2:
    50 Back Squats (45/35)
    50 Front Squats
    50 Overhead Squats
    200 Meter Run
    50 Strict Press (45/35)
    50 Push Press
    50 Push Jerks
    200 Meter Run
    50 Hang Squat Cleans (45/35)
    200 Meter Run
    50 Hang Power Snatches (45/35)
    200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 9/29/2017
    Skill Work
    A1a: Double-Unders (10 Minutes to practice, and attempt a max rep set)
    If proficient at Doubles, work on Triples instead
    A1b: Triple Unders (10 minutes to practice and attempt a Max rep set)
    Weightlifting
    A2: Front Squat (7 Minutes to find a 1RM)
    Rest 5 Minutes then:
    A3: Metcon (Time)
    For Time:
    30 Squat Cleans (185/135)
    *RX+ = (225/155)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 9/28/2017
    EMOM: Metcon (Weight)
    12 Minute EMOM:
    3 Thrusters (at a tough weight)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    20 Burpees
    10 C2B Pull-ups
    *RX+ = 5/3 Muscle-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 9/27/2017
    A1: 2k Row (Time)
    Max Effort 2k Row
    A2: Metcon (Time)
    For Time:
    10/7 Rope Climbs
    A3: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    4 Deadlift (275/185)
    6 Handstand Push-ups
    8 KB Swings (70/55)
  • Workout

  • Tuesday 9/26/2017
    Push Press + Split Jerk (5 sets building in weight)
    5 Push Press
    +
    2 Split Jerk
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    2 Shoulder Press (95/65)
    3 Push Press
    5 Split Jerks
    20 Sit-ups
  • Workout

  • Monday 9/25/2017
    A: Metcon (Time)
    Overhead Squat (135/75)
    -50 Reps for time
    RX+ = 165/95
    Wod: Metcon (Time)
    20-16-12-8-4
    Box Jumps (24/20)
    10-8-6-4-2
    Power Snatch (135/85)
  • Workout

  • Saturday 9/23/2017
    WOD: Metcon (Time)
    Buy in: 800 Meter Run

    21-18-15
    Sit Ups
    Push Ups

    18-15-12
    Calorie Row
    Burpees

    15-12-9
    Handstand Push-ups
    KB Swings (55/35)

    Cash Out: 800 Meter Run
  • Workout

  • Friday 9/22/2017
    A: Deadlift (6 x 3 @ 80%)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    15 Toes 2 Bar
    15 Push Press (115/75)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 9/21/2017
    A: Power Clean + Front Squat + S2OH (5 sets building in weight.)
    Power Clean then Front Squat then Shoulder to Overhead
    3 Power Cleans + 2 Front Squats +1 Shoulder to Overhead.
    WOD: Metcon (Time)
    12 Minute AMRAP:
    30 Double Unders
    5 Hang Squat Cleans (135/85)
    200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 9/20/2017
    A1: Snatch (10 Minute EMOM x 3 reps @ 75%)
    A2: Clean (10 Minute EMOM x 2 reps @ 80%)
    A3: Back Squat (10 Minute EMOM x 1 rep @ 90%)
    Photo Credit: Brittany Page Photography
  • Workout

  • 9/16/2016
    No One Sweats Alone
    Kathy "Captain Courage" (Time)
    Buy-in:
    1 Overhead Squat (95/65)
    then

    400 meter Run
    10 Strict Pull-ups
    20 Push-ups
    30 KB Swings (55/35)
    40 Sit-ups
    50 Hang Power Cleans (95/65)
    40 Sit-ups
    30 KB Swings (55/35)
    20 Push-ups
    10 Strict Pull-ups
    400 meter Run

    Cash out:
    Max Effort Plank Hold

    *time of your plank hold will be deducted from your wod time.
    ** Can be done as a Partner WOD.
    In memory of our dear friend Kathy Rosheisen.
  • Workout

  • Friday 9/15/2017
    5k Run (Time)
    Max Effort 5k Run
    DB Deadlift (5 x 15, as heavy as possible)
    if time permits.
  • Workout

  • Thursday 9/14/2017
    A1: Power Snatch (15 min to establish a 10RM Touch & Go)
    WOD: Metcon (3 Rounds for reps)
    3 Rounds:
    (1 min at each station)
    KB Swings (70/55)
    Deadlift (185/125)
    Handstand Push-ups
    Toes 2 Bar
    Sumo Deadlift Highpull (70/55 KB)
    Rest
  • Workout

  • Wednesday 9/13/2017
    Hang Clean + Front Squat (15 Minutes to establish a 1RM)
    Hang Squat Clean + Front Squat
    WOD: Metcon (AMRAP - Rounds and Reps)
    18 Minute AMRAP:
    5 Hang Squat Cleans & Jerks (135/85)
    10 Burpees
    20 Double Unders (3:1 Singles)
  • Workout

  • Tuesday 9/12/2017
    A1: Metcon (Time)
    50 Back Squats for time (225/155)
    A2: Metcon (AMRAP - Rounds and Reps)
    6 Minute AMRAP:
    10 50' Shuttle Runs
    10 DB Hang Power Snatches (50/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/11/2017
    Todays wod will be considered a Hero WOD. Take some time to remember the victims, victims families, rescue workers and all others who participated in rescue efforts and that were affected by this tragic day.
    Never Forget!
    9/11 Tribute Wod (Time)
    9/11 Tribute WOD
    For Time:
    2001m Row or 2001m Run (1.25 miles)
    11 Box Jumps (30″ / 24″)
    11 Thrusters (125/ 85)
    11 Burpee Chest to Bar Pull-ups
    11 Power Cleans (175/ 120)
    11 HSPUs
    11 KB Swings (70/55)
    11 Toes to Bar
    11 Deadlifts (170/ 120)
    11 Push Jerks (110/ 75)
    2001m Row or 2001m Run (1.25 miles)
    ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

    The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
    The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

    I assure you, there are thousands of Islamic extremists that are actively planning and would execute far worse attacks than this. We must not forget and we must remain vigilant as a nation; this threat has not subsided.
  • Workout

  • Saturday 9/9/2017
    Metcon (Calories)
    20 Minute AMRAP:
    Teams of 2-
    20 Thrusters (115/75)
    20 Box Jumps (24/20)
    20 Burpees
    30 Thrusters (95/65)
    30 Box Jumps
    30 Burpees
    40 Thrusters (75/45)
    40 Box Jumps
    40 Burpees
    50 Thrusters (45/35)
    Max Calorie Row in Remaining Time
    *Score is Cals*
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 9/8/2017
    Deadlift + Power Clean + Front Squat (4 sets)
    10 Clean Grip Deadlifts
    3 Power Cleans
    Max Reps of Front Squats
    Lynne (AMRAP - Reps)
    5 Rounds for Max Reps of:
    Bodyweight Bench Press
    Pull-ups
  • Workout

  • Thursday 9/7/2017
    EMOM: Metcon (AMRAP - Rounds)
    Every 2 minutes-
    12 Rounds:
    300 Meter Row (Guys)
    250 Meter Row (Ladies)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    1 Rope Climb
    10 Thrusters (75/55)
    15 DB Snatch (50/35)
  • Workout

  • Wednesday 9/6/2017
    A: Snatch + Hang Snatch + Snatch Balance (7 x 1 building in weight)
    1 Full Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
    WOD: Metcon (AMRAP - Rounds and Reps)
    16 Minute AMRAP:
    7 Toes 2 Bar
    14 Burpee Box Jump Overs (24/20)
    21 Overhead Squats (75/55)
    28 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 9/5/2017
    A: Back Squat (2 x 1 rep every 15 seconds for 3 minutes)
    *Bar will stay on back the whole 3 minutes
    *Rest 3 minutes between sets
    WOD: Metcon (Time)
    3 Rounds:
    800 Meter Run
    21 Wall Balls (20/14)
    15 Push-ups
    9 Clean & Jerks (115/75)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/4/2017
    Metcon (Time)
    “The Don”
    PARTNER WOD
    For time:
    66 Deadlifts, (110/65 lbs)
    66 Box Jumps, (24/20 in)
    66 Kettlebell Swings, (55/35 lbs)
    66 Knees To Elbows
    66 Sit-ups
    66 Pull-ups
    66 Thrusters, (45/35 lbs)
    66 Wall Balls, (20/14 lbs)
    66 Burpees
    66 Double Unders (3:1 Singles)
    *Split up reps any way you like.
  • Workout

  • Saturday 9/2/2017
    WOD: Metcon (Time)
    Teams of 2:
    800 Meter Run
    80 DB Snatches (50/35)
    80 DB Thrusters (50/35)
    80 Sit-ups
    400 Meter Run
    60 DB Snatches
    60 DB Thrusters
    60 Sit-ups
    200 Meter Run
    40 DB Snatches
    40 DB Thrusters
    40 Sit-ups
  • Workout

  • Friday 9/1/2017
    A1: Metcon (Calories)
    Partner WOD-
    16 Minute AMRAP:
    Max Calorie Row
    *Guys switch every 15cal, Ladies every 10cal.
    A2: Metcon (Time)
    1 Mile Run
    75 Push Press (75/55)
    50 Box STEP-UPS (24/20)
    25 Pull-ups
  • Workout

  • Thursday 8/31/2017
    A: Snatch (Build to a Heavy 2 Rep (not TnG))
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    21 Deadlifts (225/155)
    15 Front Rack Lunges (70/55 KB)
    9 KB Swings (70/55)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/30/2017
    A: Split Jerk (6 x 4, building from 60%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    20 Burpees
    15 Clean & Jerks (115/75)
    200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesdat 8/29/2017
    A: Clean (Find a heavy 5RM)
    WOD: Metcon (Time)
    75 Hang Power Snatches (75/55)
    *Complete 10 PUSH PRESS, every time you break up the above 75 reps
  • Workout

  • Monday 8/28/2017
    A: Back Squat (8 x 1, build to a 1RM)
    WOD: Metcon (Time)
    2 Rounds:
    500 Meter Row
    400 Meter Run
    30 Air Squats
    20 Box Jumps (24/20)
    10 Push-ups
    *rest 5 minutes between rounds*
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Saturday 8/26/2017
    Metcon (AMRAP - Rounds and Reps)
    25 Minute AMRAP:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 DB Snatch
    One partner completes as much work as possible while -
    Other Partner Runs 200 Meters
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 8/25/2017
    A: Deadlift (7 X 3, building from 70%)
    WOD: Metcon (Time)
    100 / 70 Calorie Row
    75 Sit-ups
    50 Goblet Squats (50/35lb DB)
    25 Clean & Jerks (95/65)
    Photo Credit: Brittany Page Photography, #RecklessRowathon2017
  • Workout

  • Thursday 8/24/2017
    Thruster + Front Squat (7 sets of 3 Thrusters + 5 Front Squats)
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    100 Meter Run
    5 Wall Balls (20/14)
    100 Meter Run
    10 Wall Balls (20/14)
    100 Meter Run
    15 Wall Balls (20/14)
    100 Meter Run
    20 Wall Balls (20/14)
    200 Meter Run
    25 Wall Balls ....
    If you get to 40 Wall Balls, add another 100 meter run to the distance (300 meters)
  • Workout

  • Wednesday 8/23/2017
    Behind the Neck Press + Overhead Squat (2 press + 3 OHS, 20 mins to build to a heavy set)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    2 Ring Muscle Ups
    4 Overhead Squats (155/105)
    6 Toes 2 Bar
    8 Burpees
  • Workout

  • Tuesday 8/22/2017
    Power Clean + Clean (7 x 1 (15 sec rest between P. Clean & Clean))
    Power Clean + Full Squat Clean
    Building in weight
    WOD: Metcon (Time)
    7 Rounds:
    9 KB Swings (55/35)
    9 Hang Power Cleans (115/75)
    6 Box Jump Overs (24/20)
    6 Push Press (115/75)
  • Workout

  • Monday 8/21/2017
    A: Back Squat (4 x 2 @ 95% of 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    5 Pull-ups
    20 Double Unders
    10 Push-ups
    20 Double Unders
    15 Air Squats
  • Workout

  • Saturday 8/19/2017
    WOD: Metcon (Time)
    Teams of 2:
    800 Meter Run (together)
    then:
    100-80-60-40-20
    Double Unders (2:1 singles)
    KB Swings (55/35)
    Air Squats
    *Split reps evenly.
  • Workout

  • Friday 8/18/2017
    A: Deadlift + Clean + Front Squat (6 sets, building)
    5 Deadlifts + 1 Clean + 5 Front Squats
    WOD: Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
  • Workout

  • Thursday 8/17/2017
    A: Metcon (AMRAP - Rounds and Reps)
    Death By Thrusters (135/85)
    1 rep - 1st minute
    2 reps - 2nd minute
    3 reps - 3rd minute
    *continue until you cant complete the required number of reps
    WOD: Metcon (Time)
    3 Rounds:
    60 Double Unders
    30 Sit-ups
    15 Hang Power Snatch (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/16/2017
    A: Behind the Neck Push Press (10 x 2 @ tough weight)
    building in weight
    1000m Row (Time)
    Max Effort 1000m Row
    Rest 2 minutes
    750m Row (Time)
    Max Effort 750 meter row
    Rest 2 minutets
    500m Row (Time)
    Max Effort 500m Row
    Rest 2 minutes
    250m Row (Time)
    Max Effort 250 meter row
    Photo Credit: Brittany Page Photography, #RecklessRowathon2017
  • Workout

  • Tuesday 8/15/2017
    A: Power Clean + Push Press + Push Jerk (5 sets )
    1 Power Clean
    3 Push Press
    3 Push Jerks
    WOD: Metcon (Time)
    2 Rounds:
    800 Meter Run
    30 Wall Balls (20/14)
    15 Toes 2 Bar
  • Workout

  • Monday 8/14/2017
    A1: Back Squat (4 x 4 @ 90% of 1RM)
    A2: DB Push Press (4 x Max Reps (50/35))
    Dumbbell Push Press
    WOD: Metcon (Time)
    Dumbbell "DT"
    5 Rounds
    12 DB Deadlifts (50/35)
    9 DB Hang Power Cleans
    6 DB Push Jerks
  • Workout

  • Saturday 8/12/2017
    WOD: Metcon (Time)
    50 Overhead Squats (115/75#)
    400 Meter Run
    50 C2B Pull-Ups
    400 Meter Run
    50 Hang Power Cleans (115/75)
    400 Meter Run
    50 Lateral Burpees over the Bar
    Photo Credit: Brandy Kennedy
  • Workout

  • Friday 8/11/2017
    A: Clean (15-20 Minutes to find a 1RM Clean)
    WOD: Metcon (Time)
    3 Rounds:
    30 DB Snatch (50/35)
    20 Front Rack Lunges (75/55)
    10 Handstand Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 8/10/2017
    A: Front Squat (Establish a 3RM)
    Start at 75% of 1RM, guys add 10lbs each set, ladies add 5lbs.
    WOD: Metcon (Time)
    4 Rounds:
    300 Meter Row
    15 Burpees over the Rower
    8 Pull-ups
    7 Clean & Jerks (155/105)
    Photo Credit: Brittany Page Photography, #recklessrowathon
  • Workout

  • Wednesday 8/9/2017
    Power Snatch + Overhead Squat + Snatch + Overhead Squat (2 Power Snatch + 2 OHS + 1 Snatch + 1 OHS x 6 sets)
    Building in weight
    WOD: Metcon (Time)
    100 Deadlifts (135/95)
    80 Sit-ups
    60 Wallballs (20/14)
    40 Push-ups
    20 Front Squats (135/95)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 8/8/2017
    A: Bench Press (8 x 4 (all sets above 80% of 1RM))
    B1: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B2: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B3: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B4: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B5: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B6: 400m Run (Time)
    Max Effort 400m Run
  • Workout

  • Monday 8/7/2017
    A1: Back Squat (4 x 6 @ 85% of 1RM)
    Rest 30 seconds
    A2: Metcon (No Measure)
    4 x 10 Burpee Box Jump Overs (30/24)
    2 Minutes Rest
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    30 Double Unders
    10 KB Swings (70/55)
    10 Toes 2 Bar
  • Workout

  • Saturday 8/5/2017
    WOD: Metcon (AMRAP - Rounds and Reps)
    30 Minute AMRAP:
    200 Wall Balls (alt. every 20)
    60 Squat Cleans (135/95) - (alt. reps)
    200 Double Unders (alt. every 50)
    60 Power Snatch (95/65) (alt. reps)
  • Workout

  • Friday 8/4/2017
    Snatch (20 minutes to find a 1RM)
    WOD: Metcon (Time)
    30 Thrusters (135/85)
    1500 Meter Row
    30 Burpee Box Jump Overs (24/20)
  • Workout

  • Thursday 8/3/2017
    A: Metcon (Time)
    1 Mile Partner Sled Drag (90/65)
    *Partners Switch as needed
    ** "Resting " Partner will do a Farmers Carry (50/35) DB in each hand
    WOD: Metcon (AMRAP - Rounds and Reps)
    6 Minute AMRAP:
    10 Pull-ups
    10 Wall Balls (20/14)
  • Workout

  • Wednesday 8/2/2017
    A: Clean + Front Squat (3-Cleans + 7-Front Squats (7 sets))
    Squat Clean + Front Squat
    WOD:: Metcon (Time)
    12 Rounds:
    100 Meter Run
    3 Handstand Push-ups (RX+ STRICT)
    6 Toes 2 Bar
    9 Single Arm DB Push Press (50/35)
    (SWITCH ARM EACH ROUND)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 8/1/2017
    Push Press + Split Jerk (Push Press x 2 reps; Split Jerk x 3 reps (6 sets))
    2 second pause in dip of push press.
    WOD:: Metcon (3 Rounds for reps)
    3 Rounds:
    5 Minute AMRAP:
    25 Double Unders
    15 DB Deadlifts (50/35)
    5 Hang Snatch (115/75)
    *1 Minute Rest between rounds.
    ** Start over at beginning for ea. AMRAP!
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 7/31/2017
    A1: Back Squat (4 x 8 @ 80% of 1RM)
    A2: Kettlebell Swings (4 x 20 at a tough weight)
    WOD: Metcon (Time)
    20 Power Cleans (95/65)
    200 Meter Run
    20 Power Cleans (115/75)
    200 Meter Run
    15 Power Cleans (135/85)
    200 Meter Run
    10 Power Cleans (155/105)
    200 Meter Run
    5 Power Cleans (175/115)
    200 Meter Run
    5 Power Cleans (195/125)
    200 Meter Run
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Saturday 7/29/2017
    Metcon (Time)
    Partner DT:
    5 rounds for time:
    12 Deadlifts (115/75)
    9 Hang Power Cleans
    6 Push Jerk
    Partner A will complete an unbroken round of DT.
    Partner B will complete AMRAP of KB Swings.
    Then partners switch:
    200 Meter Run TOGETHER after each round.
    **(20 Air Squat- team penalty for broken round)**
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 7/28/2017
    A: Squat Clean Thruster + Front Squat + Thruster (8 x 1 every 2 minutes)
    WOD: Metcon (Time)
    6 Rounds:
    4 Shuttle Runs (25 Yards)
    15 Toes 2 Bar
    15 DB Cleans (50/35)
    15 Hand Release Push-ups
  • Workout

  • Thursday 7/27/2017
    A: Snatch (15 x 1 every 90 seconds)
    Start at 50% and build in weight each set
    WOD: Metcon (Time)
    5 Rounds:
    2 Rope Climbs
    10 Front Rack Lunges (135/95)
    15 Burpees
    20 Air Squats
  • Workout

  • Wednesday 7/26/2017
    Metcon (Time)
    20 Rounds:
    5 Overhead Squats (95/65) (RX+ 135/95)
    100 Meter Medball Run (20/14)
    5 C2B Pull-ups
    * 30 minute time cap
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 7/25/2017
    Split Jerk (5 x 4 @ 75-80%)
    Pause at bottom of dip for 2 seconds, and hold the catch (split) for 2 seconds every rep
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    3 Clean & Jerks (155/105)
    15 Sit-ups
    6 Power Cleans (155/105)
    15 Double Unders
    9 Deadlifts (155/105)
    15 KB Swings (55/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 7/24/2017
    A: Back Squat (4 x 10 @ 75% of 1RM)
    WOD: Metcon (Time)
    3 Rounds:
    50/35 Wall Balls (20/14lb)
    50/35 Calorie Row
    Rest 3 minutes between rounds
    *Goal is 110% effort on each round. You should not be pacing these rounds.
  • Workout

  • Saturday 7/22/2017
    Metcon (Time)
    Teams of 2
    800 Meter Shuttle Run (200m at at time)
    60 Hang Power Cleans (135/85)
    50 Push ups
    40 Box Jumps (24/20)
    400 Meter Shuttle Run (200 Each)
    30 Lat. Burpees Over the Bar
    20 Toes 2 Bar
    10 Handstand Push-ups

    *One partner working at a time, alternate anyway you like.
  • Workout

  • Friday 7/21/2017
    A: Snatch (7 minutes to build to a heavy 1 rep)
    B: Metcon (AMRAP - Reps)
    6 Minute AMRAP:
    Snatch (75% of heaviest squat from above)
    WOD: Metcon (Time)
    100 Thrusters for time (75/55)
    *Anytime you drop the bar or rest anywhere besides the front rack, COMPLETE 5 BURPEES
  • Workout

  • Thursday 7/20/2017
    A: Clean (7 x 1.1.1)
    Rest 15 seconds between reps.
    Rest 2 minutes between sets.
    *All sets at a tough weight.
    WOD: Metcon (Time)
    21-15-9
    Clean & Jerks (115/85)
    Toes 2 Bar
  • Workout

  • Wednesday 07/19/2017
    A: Metcon (2 Rounds for weight)
    12 Minute EMOM:
    Even: 8 Pendlay Rows (AHAP)
    Odd: 8 Strict DB Press (AHAP)
    WOD:: Metcon (Time)
    30-20-10
    Alt. DB Snatch (50/35)
    Box Jumps (24/20)
    Sit ups
  • Workout

  • Tuesday 7/18/2017
    Floor Press (10 x 3)
    Building in weight, all sets at 80% or more of 1RM Bench Press
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    21 Deadlifts (185/125)
    5 Strict Pull-ups
    15 Wall Balls (20/14)
    5 Strict Pull-ups
    9 Handstand Push-ups
    Photo Credit: Brittany Page Photography - #fatandstrong
  • Workout

  • Monday 7/17/2017
    Back Squat (4 x 12 @ 70% of 1RM)
    WOD: Metcon (Time)
    3 Rounds:
    200 Meter Run
    15 KB Swings (55/35)
    12 Burpees over the Bar
    9 Overhead Squats (165/95)
    Photo Credit: Brittany Page Photography - #fatandstrong
  • Workout

  • Saturday 7/15/2017
    Metcon (AMRAP - Rounds)
    Teams of 2:
    10 Minute AMRAP:
    10 Push Press (115/75)
    5 Burpees over the Bar

    Rest 5 min.

    10 Minute AMRAP:
    200 Meter Row
    15 KB swings (55/35)

    One person working at a time and partners alternate rounds.
    #2017recklessrowathon
  • Workout

  • Friday 7/14/2017
    Deadlift (6 x 4 @ 80%)
    Before each set complete a set of 10 Burpees as fast as possible.
    Goal is to elevate your heart rate and force you to have to stabalize the midline.
    WOD: Metcon (Time)
    800 Meter Run
    60 Wall Balls (20/14)
    400 Meter Run
    30 Wall Balls (20/14)
    200 Meter Run
    15 Wall Balls (20/14)
  • Workout

  • Thursday 7/13/2017
    A: Hang Power Snatch (Max Load for a set of 21)
    B: Hang Power Snatch (Max load for a set of 15)
    C: Hang Power Snatch (Max Load for a set of 9)
    No More than 3 Minutes rest between sets
    WOD: G.I. Jane (Time)
    100 Burpee Pull-ups for time:
  • Workout

  • Wednesday 7/12/2017
    Squat Clean Thruster (1 rep every 30 seconds for 15 minutes)
    65-80% of 1RM
    WOD: Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    3 Strict Handstand Pushups (6 Kipping)
    6 Hang Power Cleans (135/95)
    9 Front Squats (135/95)
  • Workout

  • Tuesday 7/11/2017
    Metcon (No Measure)
    Blackout Week Continues....
    You'll have to stop in to see what we are doing!
  • Workout

  • Monday 7/10/2017
    Back Squat (Find 1RM)
    1@60%
    1@70%
    1@85%
    1@95%
    1@101+%
    A1: Metcon (Time)
    3 Rounds:
    25 MedBall Sit-ups
    25 Lunges
    25 DB Snatch (50/35)
    25 Box Jumps (24/20)
    A2: Metcon (Time)
    4 Rounds:
    25 MedBall Sit-ups
    25 Lunges
    25 DB Snatch (50/35)
    25 Box Jumps (24/20)
  • Workout

  • Friday 7/7/2017
  • Workout

  • Thursday 7/6/2017
    Metcon (No Measure)
    BLACKOUT WEEK
  • Workout

  • Wednesday 7/5/2017
    Metcon (No Measure)
    BLACKOUT WEEK
    *Today will be shoe matching skill work with Coach Britt
  • Workout

  • Tuesday 7/4/2017
    Today we honor Navy Chief Petty Officer Mark Carter.

    A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed in Iraq, according to a Navy release.

    Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.

    Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.

    In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.

    “I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”

    In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.

    “Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everyth
    Team "Badger" (Time)
    3 Rounds:
    50 Squat Cleans (95/65)
    50 Pull-ups
    800 Meter Run

    In teams of 2:
    Alternate the squat cleans each rep.
    Break up pull-ups any way you want.
    Stay together on the runs.

    Honoring Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
    Badger (Time)
    Three Rounds for time of:
    30 'Squat' Cleans, 95#
    30 Pull-ups
    Run 800 meters
    In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
    To learn more about Badger click here
    In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
  • Workout

  • Monday 7/3/2017
    A: Metcon (No Measure)
    BLACKOUT WEEK!
    You will have to come in to see what the wod is...
    Bring all of your gear, you never know what you may need!
  • Workout

  • Saturday 7/1/2017
    WOD: Metcon (AMRAP - Rounds)
    Teams of 4:
    7 Minute AMRAP:
    (Partners 1 & 2)
    100 Meter Run
    5 Burpees
    10 Deadlifts (185/125)
    5 Pull-ups

    (Partners 3 & 4)
    200 Meter Row
    5 Burpees
    15 Goblet Squats (55/35)
    5 Push-ups
    *Teams then Rest for 3 minutes and switch AMRAP's.
    WOD2: Metcon (Time)
    100 Power Snatches (95/65)
  • Workout

  • Friday 6/30/2017
    Deadlift + Power Clean + Jerk (5 Sets building in weight)
    Clean Grip Deadlift then Power Clean then Push Jerk or Split Jerk
    4 Deadlift
    2 Power Cleans
    1 Jerk
    Nasty Girls (Time)
    3 Rounds for time of:
    50 Air Squats
    7 Muscle-ups
    10 Hang Power Cleans, 135# / 95#
    Rest 2 minutes after each round. EACH ROUND CAPPED AT 5 MINUTES!
  • Workout

  • Thursday 6/29/2017
    DB Push Press (3 x 10)
    Dumbbell Push Press
    DB Push Press (3 x 6 )
    Dumbbell Push Press
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    1 Mile Run
    then:
    5 Deadlifts (225/155)
    10 Pull-ups
    15 KB Swings (55/35)
  • Workout

  • Wednesday 6/28/2017
    Behind The Neck Jerk (7 x 2 (building in weight))
    Behind the Neck Split Jerk
    WOD: Metcon (Time)
    15 Overhead Squats (115/75)
    9 Ring Dips
    50 Double Unders (1 min of attempts)
    12 Overhead Squats (135/95)
    15 Ring Dips
    50 Double Unders (1 min of attempts)
    9 Overhead Squats (155/105)
    21 Ring Dips
  • Workout

  • Tuesday 6/27/2017
    Death by Hang Cleans (AMRAP - Rounds and Reps)
    RX = 135/85lbs
    Complete 1 Hang Squat Clean every minute, adding 1 rep each round until you cant complete the required number of reps. (Min 1 = 1 rep, Min 2 = 2 reps, Min 3 = 3 reps, etc.)
    *Once you fail a round complete 5 reps EMOM until the entire class is finished.
    Metcon (4 Rounds for reps)
    Tabata:
    8 Rounds of 20 seconds work, 10 seconds rest:
    Burpees
    Push Press (96/65)
    Box Jumps (24/20)
    Hang Squat Cleans (95/65)
  • Workout

  • Monday 6/26/2017
    A: Back Squat (3 x 2 @ 80%)
    B: Back Squat (3 x 1 @ 90%)
    C: Back Squat (3 x 1 @ 95%)
    WOD: Metcon (Time)
    800 Meter Run
    40 Wall Balls (20/14) (10')
    30 Toes 2 Bar
    10 Clean & Jerk (185/125)
  • Workout

  • Saturday 6/24/2017
    Metcon (Time)
    4 Rounds for Time (with a Partner)
    8 Man Makers (50/35 lb) / Partner Plank
    20 Deadlifts (275/185 lb) / Partner Wall Sit
    24 One-Arm Dumbbell Thrusters (50/35 lb) / Partner Scissor Kicks

    Partition the reps as needed but both partners must work at the same time. Partner A may not start a rep until partner B is also working. Partners may switch positions at will.

    Cash out:
    500 Double-Unders (one person at a time, split reps)
  • Workout

  • Friday 6/23/2017
    Power Clean + Clean (Build to a heavy 1 rep, does not need to be TnG.)
    Power Clean + Full Squat Clean
    WOD: Metcon (Time)
    5 Rounds:
    5 Deadlift (275/185)
    5 Bar Facing Burpees
    5 DB Cleans (50/35)
    5 Strict Handstand Push-ups
    20 Double Unders
    *Scale as needed to keep this a sprint type workout.
  • Workout

  • Thursday 6/22/2017
    Overhead Squat (5-5-5-3-3-3)
    building in weight each set
    WOD: Metcon (AMRAP - Reps)
    6 Rounds: (2:30 ea round)
    200 Meter Run
    Max Cleans (165/105)
    Rest 30 seconds
    *score is total number of Full Squat Cleans
    Photo Credit: Brittany Page Photography - #fatandstrong
  • Workout

  • Wednesday 6/21/2017
    A: Bench Press (5 x 5)
    building in weight each set
    B: DB Push Press (5 x 10)
    Dumbbell Push Press
    Alternate sets with Bench (A/B)
    WOD: Nancy (Time)
    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#
    Carla at Barbells in the Burbs at CrossFit Turbine
  • Workout

  • Tuesday 6/20/2017
    Snatch + Hang Snatch + Overhead Squat (1 set every minute (12 sets))
    Squat Snatch + Hang Squat Snatch + Overhead Squat
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    18 Minute AMRAP:
    1-2-3-4-5-6-7-8-9.....
    Pull-ups
    Box Jumps (24/20)
    Cluster (135/95)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 6/19/2017
    A: Back Squat (3 x 3 @ 65%)
    B: Back Squat (3 x 2 @ 80%)
    C: Back Squat (3 x 1 @ 95%)
    WOD: Lil Grippy (Time)
    21-15-9-15-21
    Sit-Ups
    Hang Power Snatch (75/55)
    Sit-ups
    KB Swings (55/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 6/17/2017
    Metcon (AMRAP - Rounds)
    20 Minute EMOM:
    (Teams of 2)
    Min 1: 3 Power Cleans (135/95)
    6 Push-ups
    9 Air Squats
    Min 2: 200 Meter Run
    * One Partner will start the workout at minute 1, while the other partner begins with the run. Alternate rounds for the remaining time.
    ** Scale accordingly to ensure you finish all rounds on time.
  • Workout

  • Friday 6/16/2017
    Deadlift (5 x 1.1.1.1 @ 80%)
    4 singles not Touch and Go reps.
    2 Minute Max KB Snatch (70/55) (AMRAP - Reps)
    Range of Motion: KB Locked out overhead, and pass through legs at the bottom. Does not need to touch the floor or alternate arms each rep.
    Karen (Time)
    For Time:
    150 Wall-Ball Shots, 20# / 14#
    *Goal should be sub 9 minutes for the fellas, and sub 11 minutes for the ladies. Scale weight accordingly.
  • Workout

  • Thursday 6/15/2017
    Front Rack Lunge (3 x 10)
    Metcon (AMRAP - Reps)
    6 Rounds:
    (2 Minutes)
    200 Meter Run
    Snatch (135/85) RX+ (185/115)
    1 Minute Rest
    Score will be total number of Snatches completed.
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 6/14/2017
    Snatch (1 rep every 45 sec (15 sets))
    Every rep should be tough.
    Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    10 Thrusters (115/75)
    10 Ring Dips
    40 Double Unders (45 sec. of attempts)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 6/13/2017
    Power Clean + Clean + Front Squat + S2OH (5 x1)
    2 Power Cleans > 2 Squat Clean >2 Front Squat > 2 Shoulder 2 Overheads
    Building in weight
    Metcon (Time)
    10-8-6-4-2
    C2B Pull-ups
    Power Cleans (165/115)
    Strict Handstand Push-ups
    Box Jump Overs (24/20)
    Carla at Barbell in the Burbs @ CrossFit Turbine
  • Workout

  • Monday 6/12/017
    A: Back Squat (3 x 3 @ 60%)
    B: Back Squat (3 x 2 @ 75%)
    C: Back Squat (3 X 1 @ 90%)
    WOD: Metcon (3 Rounds for time)
    3 x 500 Meter Row @ 80%
    *2 Minute Rest between sets
    ** Keep Splits within 3-5 seconds of eachother.
    Metcon (2 Rounds for time)
    2 x 1000 Meter Row @ 90%
    *3 Minute Rest between sets
    **Keep split times between 4-6 seconds of eachother.
  • Workout

  • Saturday 6/10/2017
    WOD: Metcon (AMRAP - Rounds)
    20 Minute EMOM:
    Min 1: 1 Round of "Cindy"
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    Min 2: 12/10 Ca l Row
    Min 3: 30 Double Unders (2:1 Singles)
    Min 4: 10 Bar Facing Burpees
    Min 5: 1 Round of
    9 Deadlifts
    6 Hang Power Cleans
    3 Shoulder 2 Overhead (155/105)
    Cool Down
    ROMWOD
    #swoleandflexy
    Coach Dave rowing at Barbells in the Burbs at CrossFit Turbine
  • Workout

  • Friday 6/9/2017
    Deadlift (5-5-3-3-1-1-1-1)
    Build to a tough single (No Failed Reps)
    50 Burpees for Time (Time)
    Complete 50 burpees as fast as possible.
    *RX+ = 20lb Vest
    Killer 10's (AMRAP - Rounds and Reps)
    EMOM perform a 10 Meter Sprint. Continue to add 1 sprint each round. 1st min = 1 sprint, 2nd min = 2 sprints, etc. Continue until you can't complete the required number of 10 meter sprints.
  • Workout

  • Thursday 6/8/2017
    Front Squat (10 x 1 with 10 second pause at the bottom)
    *Start at 50% and move up in weight quickly. Get as many heavy reps as possible.
    Metcon (Time)
    15-10-5
    Muscle-Ups (Scale= Bar MU>C2B>Pull-ups 1:2)
    Front Squats (165/115)
    400 Meter Run
  • Workout

  • Wednesday 6/7/2017
    Bench Press (3-3-3-2-2-2)
    WOD: Metcon (Time)
    10 Rounds:
    3 Right Arm DB Overhead Squats (50/35)
    6 Push-ups
    3 Left Arm DB Overhead Squats (50/35)
    6 Toes 2 Bar
    18 Double Unders (30 sec Attempts)
    *Scale to barbell OHS if needed (75/55)*
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 6/6/2017
    Power Clean + Front Squat + Shoulder 2 Overhead (6 x 1 every 2 minutes (6 sets))
    Perform 3 Power Cleans, then 3 Front Squats, then 3 S2OH
    1st set at 70% of 1RM Shoulder 2 Overhead. Building in weight through sets.
    WOD: Metcon (AMRAP - Rounds)
    Death by EMOM:
    7 Thrusters (75/55)
    7 C2B Pull-ups
    7 Burpees
    *Scales weights as needed so sets are unbroken and fast
    *Scale Pull-ups to be unbroken as well
    *Rounds should take no more than 45 seconds
    **GOAL SHOULD BE 10+ ROUNDS**
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 6/5/2017
    A: Back Squat (3 x 3 @ 50%)
    B: Back Squat (3 x 2 @ 70%)
    C: Back Squat (3 x 1 @ 85%)
    WOD: Metcon (3 Rounds for reps)
    3 Rounds:
    4 Minute AMRAP
    12 Wall Balls (20/14)
    6 Hand Release Push-ups
    1 Snatch (155/95) (RX+ =185/115)
    *1 Minute Rest between Rounds*
    Photo Credit: Brittany Page Photography - #fatandstrong
  • Workout

  • Saturday 6/3/2017
    Metcon (Time)
    For Time (Teams of 2):
    200 Air Squats
    500 Meter Row
    100 Sit-Ups
    400 Meter Row
    50 Double Unders/150 Singles (each)
    300 Meter Row
    50 HR Push-Ups
    200 Meter Row
    20 C&J (135/95)(alternate reps)
    100 Meter Row
    * Split Reps anyway you want (unless otherwise listed)
    Photo Credit: Brittany Page Photography - 2017 Reckless Rowathon
  • Workout

  • Friday 6/2/2017
    Power Clean (3 x 12 (Unbroken))
    building in weight
    1-Mile Run (Time)
    Max Effort 1-Mile Run
    Wod: Metcon (Time)
    20 Handstand Push-ups
    3 Cleans @ 165/115 (RX+ 205/135)
    2 Cleans @ 185/125 (RX+ 225/145)
    1 Clean @ 205/135 (RX+ 245/155)
    *6 Minute Time Cap*
    Barbells in the Burbs Competition at CrossFit Turbine
  • Workout

  • Thursday 6/1/2017
    Front Squat (10 x 2 @60-70% (5 Second pause at bottom))
    WOD: Metcon (Time)
    30-25-20-15-10
    Sumo Deadlift High Pull (75/55)
    Overhead Squat (75/55)
    Double Unders (30 seconds of attempts)
    Photo Credit: Brittany Page Photography - #fatandstrong
  • Workout

  • Wednesday 5/31/2017
    Behind the Neck Push Press (6 x 5; Building up from 50% of 1RM Push Press)
    WOD: Metcon (AMRAP - Rounds)
    8 Rounds:
    Every 2 Minutes Complete-
    5-3-1
    Deadlift (70% of 1RM)
    Pull-ups (RX+ = Strict C2B)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 5/30/2017
    Turkish Get-up + Floor Press (7 x 3 + 3 on each side)
    Complete Turkish Get up, then Floor Presses
    All sets at the same weight
    A: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    250 Meter Row
    14 Box Jumps (20" for everyone)
    7 KB Swings (70/55)
    rest 2 minutes then:
    B: Metcon (AMRAP - Rounds and Reps)
    3 Minute AMRAP:
    10 Burpees
    7 KB Swings (70/55)
  • Workout

  • Saturday 5/29/2017
    Murph (Time)
    For Time:
    1-Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1-Mile Run
    If you have a 20# vest or body armor, wear it.
    In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
    To learn more about Murph click here
    Half Murph (Time)
    Run 800 meters
    50 Pull-ups
    100 Push-ups
    150 Air Squats
    Run 800 meters
    * RX is with 20/10 lb vest
    Partner Murph (Time)
    1- Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1- Mile Run
  • Workout

  • Saturday 5/27/2017
    This is a tribute WOD for the members of “Operation Red Wings” who gave their lives on a daring mission to reinforce a four man Seal team. 16 troops were killed when a MH-47 Chinook helicopter was shot down in Afghanistan on June 28, 2005. They were on a daring night mission to reinforce a four- man SEAL reconnaissance squad that had been ambushed in 10,000-foot mountainous terrain.
    Eight SEALs, and eight Army commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire for their fourth squad member to escape, before they were killed in the fierce firefight by overwhelming Taliban forces.
    A total of 11 SEALs died that day in the Global War against Terror. It was the biggest single loss of life for Naval Special Warfare forces since World War II. To a man, these SEALs embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.
    Please join us in honoring all of those that have given the ultimate sacrifice to defend our freedom.
    SwimBuddy (AMRAP - Rounds and Reps)
    In a 2 man Swimbuddy team
    20:05 minute AMRAP:
    6 Burpees
    2 Clean & Jerks (165 / 105)
    8 Deadlifts (165 / 105)

    *1 Partner will perform flutter kicks while the other Partner completes a round of work.
  • Workout

  • Friday 5/26/2017
    Snatch + Hang Snatch + Snatch Balance (5 x 1 (Building in weight))
    1 Full Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
    WOD: Metcon (Time)
    800 Meter Run
    then:
    4 Rounds:
    20 KB Swings (55/35)
    10 Shoulder 2 Overhead (115/75)
    1 Rope Climb
    Photo Credit: Brittany Page Photography #fatandstrong
  • Workout

  • Thursday 5/25/2017
    Front Squat (6 x 2 @ 13X1)
    *Building in weight
    ** 3 second pause in bottom of squat
    WOD: Metcon (Time)
    21-18-15-12-9-6-3
    Thrusters (75/55)
    DB Snatch (50/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 5/24/2017
    Floor Press (Find 1 Rep Max)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    200 Meter Run
    21 Wall Balls (20/14)
    15 Toes 2 Bar
    9 Handstand Push-ups
  • Workout

  • Tuesday 5/23/2017
    Dumbell Overhead Squat (Find 5 Rep Max on Left Arm)
    Single Arm DB Overhead Squat
    Dumbell Overhead Squat (Find 5 Rep Max on Right Arm)
    Single Arm DB Overhead Squat
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    10 Overhead Lunges (95/65)
    15 Box Jump Overs (24"/20")
    15 Overhead Squats (95/65)
    10 Pull-ups
    Congrats to the Leverage Legends who took home a 2nd Place finish at the Barbell in the Burbs Competition this past Saturday at CrossFit Turbine.
  • Workout

  • Monday 5/22/2017
    Clean + Hang Clean + Front Squat (1 set every 2 minutes for 6 sets)
    1 Full Clean + 1 Hang Squat Clean + 2 Front Squats
    Building in weight each set
    WOD: Metcon (Time)
    3 Rounds:
    15 Hang Power Cleans (135/95)
    15 Burpees
    Congratulations to team "Drunk in Public" who won 1st Place in the RX Division at Barbells in the Burbs Competition at CrossFit Turbine last weekend.
  • Workout

  • Saturday 5/20/2017
    Metcon (AMRAP - Reps)
    (Teams of 2)
    6 Minute AMRAP:
    P1: 200 Meter Run
    P2: Power Cleans (135/95)
    *Switch when partner returns from run

    6 Minute AMRAP:
    P1: Row 24/18 Calories
    P2; Must be holding Wall-sit for P1 to row

    6 Minute AMRAP:
    P1: 24 Plate lunges (must bearhug Plate)
    P2: Burpees over bar

    6 Minute AMRAP:
    P1: 12 Toes to Bar
    P2: Must be holding plank for P1 to T2B
  • Workout

  • Friday 5/19/2017
    Bench Press (Find 20 Rep Max)
    *No more than (2) sets of 10, to guess what to shoot for on your 20 rep attempt
    Metcon (Time)
    10 Rounds:
    3/2 Muscle-ups (6 Strict Pull-ups)
    7 Overhead Squats (135/85) (Rx+ 155/105)
    *15 Minute Time Cap*
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 5/18/2017
    Thruster (5-4-3-2-1)
    * Build to a heavy Single
    ** From the rack
    Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    DB Box Step Up @ 20” (35/25)
    Back Squat (135/95)
    *From the floor
  • Workout

  • Wednesday 5.17.17
    Snatch Complex (Reckless) (1 set every 2 minutes (8 sets))
    3 Snatch Grip Deadlift
    2 Full Snatch
    1 Overhead Squat
    Metcon (Time)
    3 Rounds:
    30/20 Cal Row
    20 Hang Squat Snatch (95/65)
    10 Burpees over the rower
    *16 Minute Cap*
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 5/16/2017
    Behind The Neck Jerk (12 min to find 1RM)
    *Split Jerk
    Metcon (Time)
    21-15-9
    Dumbell Snatch (55/35)
    100 Meter Run
    Pull-ups
    100 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 5/15/2017
    Deadlift (5 reps every 90 seconds (5 sets))
    Squat Clean Grace (Time)
    30 Squat Clean & Jerks (135/95)
  • Workout

  • Saturday 5/13/2017
    Metcon (Time)
    Teams of 2:
    100 Cal Row
    100 Abmat Sit ups
    100 OH Plate Lunges (45/25)
    100 Pull ups
    100 G2O with Plate
  • Workout

  • Friday 5/12/2017
    Metcon (Time)
    50 Wall Balls
    200 Meter Run
    20 second L-Sit
    1 Rope Climb

    40 Sumo Deadlift High-pull (95/65)
    250 Meter Row
    20 second L-Sit
    1 Rope Climb

    30 Box Jumps
    200 Meter Run
    20 second L-Sits
    1 Rope Climb

    20 Thrusters (95/65)
    250 Meter Row
    20 second L-Sit
    1 Rope Climb
    *25 Minute Time Cap*
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 5/11/2017
    Metcon (Weight)
    20 Minute EMOM
    1 Deadlift
    1 Clean
    1 Front Squat
    1 Split Jerk
    * Complex must be unbroken
    ** 75% - 85% of 1RM Clean & Jerk
    Cool Down
    Metcon (No Measure)
    ROMWOD
    #SwoleAndFlexy
  • Workout

  • Wednesday 5/10/2017
    Metcon (Time)
    2 Rounds:
    800 Meter Run
    20 Toes 2 Bar
    40 Air Squats
    Then:
    Back Squat (10 Minutes to establish a 3RM)
  • Workout

  • Tuesday 5/9/2017
    Metcon (AMRAP - Reps)
    8 Minute EMOM:
    Even: 8 Handstand Push-ups
    Odd: 40 Double Unders
    *scale = 30 seconds of attempts
    Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    2-4-6-8-10...
    Hang Power Cleans (135/95)
    Push ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 5/8/2017
    Snatch (1 rep every 90sec. (8 sets))
    "Snatch", so yes you are squating these.
    Metcon (AMRAP - Reps)
    5 Rounds:
    1 min Hang Power Snatches (95/65)
    rest 30 seconds
    1 min Lateral Burpees over Bar
    rest 30 seconds
    *Score is total reps*
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 5/6/2017
    Metcon (3 Rounds for reps)
    Teams of 2-
    7 Minute AMRAP:
    20 Thrusters (95/65)
    20 Pull Ups
    *Rest 1 Minute*
    7 Minute AMRAP:
    50 Double Unders (2:1 Singles)
    20 Burpees
    *Rest 1 Minute*
    7 Minute AMRAP:
    20 KB Swings (55/35)
    20 Sit Ups
    Alternate as you wish, one partner working at a time.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 5/5/2017
    WOD: Metcon (Time)
    5 Rounds:
    400 Meter Run
    15 Push Presses (95/65)
    15 Wall Balls (20/14)
  • Workout

  • Thursday 5/4/2017
    Skill: Muscle-ups (Max Unbroken Sets)
    - False grip ring rows
    - Tempo Negatives
    - Low ring transitions
    - False Grip Strict pull ups
    Wod: Metcon (Time)
    21-18-15-12-9
    Deadlift (185/135)
    Box Jumps (24/20)
  • Workout

  • Wednesday 5/3/2017
    A): Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    5 Burpees
    10 Front Squats (95/65)
    15 Shoulder 2 Overhead
    -then-
    B): Clean (10 Minutes to Establish a 1RM)
  • Workout

  • Tuesday 5/2/2017
    Skill: Metcon (AMRAP - Rounds)
    8 Minute EMOM:
    Even: 20 Wall Balls (20/14)
    Odd: 100 Meter Run
    WOD: Metcon (Time)
    4 Rounds:
    9 Power Cleans(155/105)
    12 KB Swings (55/35)
    15 Pull Ups
  • Workout

  • Monday 5/1/2017
    Skill: Metcon (Weight)
    10 Minute EMOM:
    Even: 1 Overhead Squat
    Odd: 20 Hollow Rocks
    WOD:: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    6 Hand Release Push Ups
    9 Power Snatches (95/65)
    12 Toes 2 Bar
  • Workout

  • Saturday 4/29/2017
    Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    (In teams of 2)
    10 Shoulder 2 Overhead (135/95)
    10 Front Rack Lunges (135/95)
    400 Meter Run
    *Alternating tasks each round, both partners run together.
  • Workout

  • Friday 4/28/2017
    Overhead Squat (7 x 3)
    Metcon (Time)
    For Time:
    800 Meter Run
    30 Shoulder 2 Overhead (95/65)
    30 Sit-ups
    400 Meter Run
    15 Shoulder 2 Overhead
    15 Sit-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 4/27/2017
    Deadlift (5 x 6 @ 75%)
    L-Sit (5 x 30 seconds)
    Hanging from Pull-up bar
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    10 KB Swings (55/35)
    5 Strict Pull-ups
    rest 2 minutes
    5 min AMRAP:
    10 Push-ups
    10 Overhead Lunges (45/25)
    Photo Credit: Brittany Page Photography,Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 4/26/2017
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24"
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    30 minute Time Cap
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/25/2017
    Snatch (15 minutes to build to a heavy 1 rep)
    Metcon (Time)
    3 Rounds:
    15 Power Snatches (75/55)
    15 Pull-ups
    Photo Credit: Brittany Page Photography,Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/24/2017
    Front Squat (5 x 6 reps @ 30X1)
    Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    15 KB Swings
    10 Burpees
    *Pick a KB weight that will challenge you.
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 4/22/2017
    Metcon (AMRAP - Rounds and Reps)
    Partner "Running Cindy"
    In teams of 2:
    20 Minute AMRAP:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    * One partner must run 400m while one completes as many rounds of Cindy as possible.
    ** Score is Total Rounds and Reps of Cindy completed.
  • Workout

  • Friday 4/21/2017
    Deadlift (5 x 5 @ 80%)
    Double-Unders (5 x 50)
    Metcon (Time)
    4 Rounds:
    200 Meter Run
    9 Deadlift (135/95)
    6 Handstand Push-ups
  • Workout

  • Thursday 4/20/2017
    Push Press + Push Jerk + Split Jerk (6 x 1)
    Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    10 Shoulder 2 Overhead (95/65)
    15 Sumo Deadlift Highpull (95/65)
    30 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 4/19/2017
    Power Clean + Hang Power Clean (Every 90 seconds x 8 sets)
    Metcon (Time)
    4 Rounds:
    3 Hang Power Cleans (155/105) (RX+ 205/145)
    6 C2B Pull-ups (RX+ Muscle-ups)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/18/2017
    Bench Press (4 x 6)
    Weighted Pull-ups (4 x 3)
    Metcon (Time)
    21-15-9
    Box Jumps (30/24)
    Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/17/2017
    Front Squat (5 x 5 @ 30X1)
    Metcon (Time)
    3 rounds:
    400 Meter Run
    10 Front Squats (155/105)
  • Workout

  • Saturday 4/15/2017
    Metcon (Time)
    In teams of 4, complete the following for time:

    1 Rope Climb Each
    50 Team Sit-ups with arms interlaced
    2 Rope Climbs Each
    100 Front squats (115/75)
    3 Rope Climbs Each
    150 Synchronized push-ups
    4 Rope Climbs each
    800 Meter Run, team must all start and finish together.
    *Front Squats and Push-up. 2 teammates will work together while the other 2 rest.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 4/14/2017
    Pendlay Row (4 x 8 )
    Archer Push-ups (4 x 10)
    Scale with Ring Push-ups
    Metcon (Time)
    800 Meter Run
    30 Toes 2 Bar
    30 Deadlift (135/95)
    600 Meter Run
    20 Toes 2 Bar
    20 Deadlift (135/95)
    400 Meter Run
    10 Toes 2 Bar
    10 Deadlift (135/95)
  • Workout

  • Thursday 4/13/2017
    Metcon (Time)
    30 C2B Pull-ups
    5 Wall Walks
    30 Box Jump Overs (24/20)
    5 Wall Walks
    30 Wall Balls (20/14)(12'/10')
    5 Wall Walks
    30 KB Swings (70/55)
    5 Wall Walks
    30 Double Unders
  • Workout

  • Wednesday 4/12/2017
    Halting Clean Deadlift + Clean Pull + Hang Power Clean + Hang Squat Clean (1 Rep every 2 minutes x 6 sets)
    Metcon (AMRAP - Reps)
    4 Minute AMRAP:
    4 Power Clean (205/155)
    12 Double Unders

    Rest 2 Minutes

    4 Minute AMRAP:
    8 Deadlift (205/155)
    8 Bar Facing Burpees
  • Workout

  • Tuesday 4/11/2017
    Split Jerk Footwork Drills 2 x 10
    Split Jerk (1 Rep Every 2 Minutes x 5 Sets)
    Sets should be between 70-90%
    Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    10 Shoulder 2 Overhead (135/95)
    50 Double Unders
    photo cred: Brittany Page Photography
  • Workout

  • Monday 4/10/2017
    Back Squat (5,4,3,2,1,1,1,2)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    Complete these sets as quickly as possible. Rest only long enough to change your weights.
    1 rep @ 90%
    1 rep @ 95%
    2 rep @ 90%
    Rest 2 minutes between these sets
    Metcon (Time)
    20 OH Barbell Lunges (75/55)
    15 Sit-ups
    10 Push ups
    20 Front Rack Barbell Lunges
    15 Sit-ups
    10 Push ups
    20 Back Rack Barbell Lunges
    15 Sit-ups
    10 Push ups
    photo cred: Brittany Page Photography
  • Workout

  • Saturday 4/8/2017
    Metcon (AMRAP - Reps)
    In Teams of 4, complete the following for total reps, in a conga line:
    3 Rounds:
    60 sec. Wall Balls (20/14 lbs)
    60 sec. Push Press (75/55 lbs)
    60 sec. KBl Swings (55/35 lbs)
    60 sec. Row for Calories
    Rest 60 seconds
    Metcon (Time)
    Cash Out:
    Take a 75lb Barbell for a 1200 meter Run.
    Your Team must run together with all members in contact with the barbell at all times.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 4/7/2017
    Clean (5 min EMOM x 2 reps)
    10 minutes to build to 80% of your 1RM, then use that weight for EMOM
    Metcon (AMRAP - Rounds and Reps)
    16 Minute AMRAP:
    400 Meter Run
    20 Deadlift (225/155)
    10 Handstand Push-ups
    20 Toes 2 Bar
  • Workout

  • Thursday 4/6/2017
    Bench Press (5 x 5 @ 20X1)
    Banded Good Mornings
    Pick a band strength to challenge you.
    5 x 20 @ 30X1
    Metcon (AMRAP - Reps)
    3 Minute AMRAP:
    Push Ups
    * Rest 2 Minutes
    3 Minute AMRAP:
    Wall Ball Sit Ups
    * Rest 2 Minutes
    3 Minute AMRAP:
    Burpee Box Jump Overs
  • Workout

  • Wednesday 4/5/2017
    Hi-Hang + Snatch + OH Squat (8 x 1)
    High Hang Snatch + Snatch + Overhead Squat
    Metcon (AMRAP - Rounds)
    12 Minute EMOM:
    Even: 5 Unbroken Snatches
    Odd: 10 Box Jump Overs
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/4/2017
    Push Press (5 x 3)
    Metcon (AMRAP - Rounds and Reps)
    9 Minute AMRAP:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Push Press (135/95)
    9 Ring Dips
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/3/2017
    Back Squat (5,4,3,2,1,1,2,2)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    *Complete these sets as quickly as possible. Rest only long enough to change your weights.

    1 rep @ 90%
    2 rep @ 85%
    2 rep @ 85%
    *Rest 2 minutes between these sets
    Metcon (Time)
    Row 1000 Meters/ Run 800 Meters
    75 Double Unders
    50 Wall Balls (20/14)
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 4/1/2017
    Metcon (Time)
    In teams of 3, complete the following. All members can work at the same time, Complete in any order:
    5000 Meter Row (team)
    80 Wall Balls (20/14)
    70 Burpees
    60 Hang Power Cleans (115/85)
    50 Pull-ups
    photo credit: Brittany Page Photography
  • Workout

  • Friday 3/31/2017
    Weightlifting
    Hang Snatch + Overhead Squat (Every 90 seconds for 12 minutes (8 sets))
    Metcon
    Isabel (Time)
    For Time: 30 Snatches, 135# / 95#
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 3/30/2017
    Shoulder Press (4 x 5)
    L-Sit (4 x 30 seconds)
    Metcon (AMRAP - Reps)
    4 min AMRAP:
    15 Situps
    15 Pushups
    rest 1 minute
    4 min AMRAP:
    10 Toes 2 Bar
    10 Ring Dips
    rest 1 minute
    4 min AMRAP:
    Burpee Pull-ups
    -or-
    Burpee Bar Muscle ups (RX+)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 3/29/2017
    Turkish Get Up (10 minutes to build to a heavy 1 rep)
    Metcon (Time)
    50 Back Squats (95/65)
    40 Pull Ups
    30 Front Squats (95/65)
    20 Handstand Push-ups
    10 Overhead Squat (95/65)
    Scale handstand push-ups with seated KB/DB Press.
    *Must use same bar for all movements
  • Workout

  • Tuesday 3/28/2017
    Power Clean + Push Jerk (Every 90 sec. x 12 min. (8 sets))
    Complete (2) Power Cleans then (1) Push Jerk every 90 seconds
    Metcon (Time)
    3 Rounds::
    15 Power Cleans (135/95)
    15 Ring Dips
    30 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 3/27/2017
    Back Squat (5,4,3,2,1,1,1,1)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    Complete these sets as quickly as possible. Rest only long enough to change your weights.
    1 rep @ 90%
    1 rep @ 95%
    1 rep @ 95%
    Rest 2 minutes between these sets
    Metcon (Time)
    3 Rounds:
    30 OH Walking Lunges (45/25)
    15 Pull-ups
    400 Meter Run
  • Workout

  • Saturday 03/25/2017
    Metcon (AMRAP - Reps)
    25 Minute AMRAP:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Air Squats
    *One partner completes as much work as possible while Other partner Rows 500 Meters.
  • Workout

  • Friday 3/24/2017
    A: CrossFit Games Open 17.5 (Time)
    10 rounds for time of:
    9 thrusters 95# / 65#
    35 double-unders

    *40 minute time cap
    B: CrossFit Games Open 17.5 Scaled (Time)
    10 rounds for time of:
    9 thrusters 65# / 45#
    35 single-unders

    *40 minute time cap
    Photo credit: Brittany Page Photography
  • Workout

  • Thursday 3/23/2017
    A.: Metcon (No Measure)
    Muscle-up Progressions/Drills:
    - False grip ring rows
    - Tempo Negatives
    - Low ring transitions
    - False Grip Strict pull ups
    B.: Metcon (Time)
    5 Rounds:
    28 Air Squats
    7 KB Snatch (Left arm)
    7 KB Snatch (Right arm)
    7 Strict Ring Dips
    *12 minute time cap
  • Workout

  • Wednesday 3/22/2017
    Bench Press (5 x 3 )
    *building up in weight each set
    B: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    12 Box Jumps (24/20)
    9 Thrusters (95/65)
    6 Bar Facing Burpees
    photo credit: Brittany Page Photography
  • Workout

  • Tuesday 3/21/2017
    A: Metcon (Weight)
    Partner EMOM
    8 Minutes:
    Even: 8 Unbroken Power Cleans
    Odd: 15/12 Calorie Row
    B: Metcon (Time)
    For Time:
    30 Man Makers
    (https://youtu.be/iMNnvhg1JcM)
  • Workout

  • Monday 3/20/2017
    A.: Metcon (Weight)
    10 Minute EMOM:
    Even: 1 Back Squat (AHAP)
    Odd: 3 Max Distance Broad Jumps
    B: Annie (Time)
    50-40-30-20-10
    Double-unders
    Sit-ups
  • Workout

  • Saturday 3/18/2017
    Metcon (Time)
    Teams of 2:
    20 Clean & Jerks (135/95)
    40 Pull-ups
    20 Clean & Jerks
    60 Sit-ups
    20 Clean & Jerks
    80 Push-ups
    20 Clean & Jerks
    100 Air Squats
    20 Clean & Jerks
    ** 25 Minute Time Cap**
    Photo cred: Brittany Page Photography
  • Workout

  • Friday 3/17/2017
    CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
    13-Minute AMRAP:
    55 Deadlifts, 225# / 155#
    55 Wall-Ball Shots, 20# / 14#
    55 Calorie Row
    55 Handstand Push-ups
    CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
    13-Minute AMRAP:
    55 Deadlifts, 135# / 95#
    55 Wall-Ball Shots, 20# / 10#
    55 Calorie Row
    55 Hand-Release Push-ups
    photo cred: Brittany Page Photography
  • Workout

  • Thursday 3/16/2017
    Rowing Annie (Time)
    500 Meter Row
    50 Sit-ups
    400 Meter Row
    40 Sit-ups
    300 Meter Row
    30 Sit-ups
    200 Meter Row
    20 Sit-ups
    100 Meter Row
    10 Sit-ups
    Cool Down
    RomWod
    *Get your #SwoleAndFlexy on.
  • Workout

  • Wednesday 3/15/2017
    A: Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    7 Toes 2 Bar
    15 Hang Power Cleans (155/105)
    21 Deadlifts (155/105)
    B.: Clean (6 Minutes to establish a 1RM Squat Clean)
    6 Minutes begins at the 14:01 mark.
  • Workout

  • Tuesday 3/14/2016
    A: Metcon (Weight)
    8 Minute EMOM:
    5 Thrusters
    B: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    40 Double Unders
    20 Wall Balls (20/14)
    10 Pull-ups
  • Workout

  • Monday 3/13/2017
    A: Metcon (Weight)
    10 Minute EMOM:
    Even: 2 Front Squats (AHAP)
    Odd: 5 Box Jumps
    B: Metcon (Time)
    20 Handstand Push-ups
    30 Front Squats (135/95)
    60 Kettlebell Swings (55/35)
    30 Back Squats (135/95)
    20 Handstand Push-ups