Archives for November 2017

Crossfit WOD – “Scooter”

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift



Crossfit WOD – “Back Squat and Leg Stand”

Back Squat
followed by…
“Leg Stand”
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats
ab mat sit ups


Crossfit WOD – “DOCE”

27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Compare to July 2017



How every one felt after this workout. Just ready to snuggle up in bed.


Gymnastic Work and “Nick”

Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Strict Ring Dips
*if you do not have ring dips hold top position for 10-15 sec. AND then hold bottom position 10-15 seconds
Odd Minutes – 2 Sets of 3-5 Ring Kip Swings



10 Thrusters (135/95)
20 Calorie Assault Bike/ 30Cal Row/250M Run
16 CTB Pull-Ups

Crossfit WOD – “Power Snatch and Run Down”

On the Minute x 10
2 Power Snatches
Set #1 – 2 Reps @ 50% of 1RM Snatch
Set #2 – 2 Reps @ 55% of 1RM Snatch
Set #3 – 2 Reps @ 60% of 1RM Snatch
Set #4 – 2 Reps @ 65% of 1RM Snatch
Set #5 – 2 Reps @ 70% of 1RM Snatch
Sets #6-10 (5 Sets) – Build to a heavy power snatch

double for the day, or hold a single percentage across.

“Run Down”
5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

A couple double unders, a short run, and a light snatch made for a fast workout. If the weight felt light enough a muscle snatch may have been possible for you in the early rounds. Done right at light loads the muscle snatch is fast and efficient but set up wrong and the muscle snatch can cause you to burn up your arms and lower back. 1.) Set up with a stance that is comfortable enough to pull and catch from without moving your feet. 2.) A VIOLENT hip extension. A slow hip will force you to pull with your arms more which can hurt other movements in the WOD. 3.) KEEP the BAR CLOSE. The closer the bar is to your body the shorter the distance you have to pull and the light the bar will feel. Here is a demo video for you to watch and examine the points of performance for the muscle snatch.

Sunday Core and Make Up day



Crossfit WOD – “HarDTop”

5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks




Crossfit WOD – “Air Bags V2”

“Air Bags V2”
Teams of 3
10 Sandbag Zercher Reverse Lunges (70/50)
10 Sandbag to Shoulder (70/50)
20 Lateral Sandbag Hops
200 Meter Row


Dusty sand bag day looked easier then it actually was. Keep crushing it CFF!


Make Up Thursday

Young Athletes and Steve’s Club Athletes tried their hand at “Dead Sprint” tonight.

Crossfit WOD – “Deadlift and Dead Sprint”


“Dead Sprint”
Teams of 2:
10 Deadlifts (225/155)
100 M Sprint
7/5 Calorie Bike or Row