Wendler Back Squat and Powerball

Week #3 Wendler Back Squat
Percentages below are taken from 90% of your true 1Rep Max .


CrossFit WOD – “Powerball”
27-21-15-9 rep rounds for time:
Power Snatch
Calorie Row

*15-18 min time domain.

With this number of reps, the Snatch is intended to be a high cycle rate, so the weight will be lower. Should only need to break the first couple of sets into 1-2 rests. Challenge yourself to hold on to the bar as long as possible. Don’t let go in the last 2 rounds.

Wall Ball should also be steady and only 1 break if any in the first 2 rounds, try to not break in the last 2 rounds.


“Todays WOD had some unique game planning to land you in the intended time domain. Here is level 1 staff member, coach, and games athlete Adrian Conway explaining game planning and not game planning!”

Make Up Sunday and Core

Core Workout

3 Rounds:
15 Toes to Bar
15 Hip Extensions
15 AbMat Sit Ups
15 Rev. Hypers
15 GHD Sit Ups
15 Russian Twist Each

Happy Easter Everyone. Enjoy the time with family and friends! We can’t wait to see you next week!

Crossfit WOD – “Optimus Prime”

Week #2 Wendler Shoulder Press
90% of your 1Rep Max


Week #2 Wendler Bench Press
90% of your 1Rep Max


“Optimus Prime”
Wallballs – Males to a 10′ target, Females to a 9′ target
*On the Minute, starting on the 0:00, complete 7 Deadlifts



Wallballs, wallballs, deadlift, and more wallballs. Today was a tough workout but here is a tip from WOD prep that might help you achieve a couple more wallballs.

Crossfit WOD – “Down Under”

Skill: Max Strict Handstand Pushups
Single attempt

“DOWN UNDER”: For total time
3 Rounds:
40 Double-Unders
12 Burpees
50/35 Calorie Row
2 Rounds:
40 Double-Unders
12 Burpees
35/25 Calorie Row
1 Round:
40 Double-Unders
12 Burpees
20/15 Calorie Row


“The last two photos are of a new athlete of ours, Mikaela, who is going to be joining some classes at different times through out the week. Please give her a big welcome and choose her as a partner when ever you get a chance as she is amazing at working out in the pain cave.”

Crossfit WOD – “Row and Go”

Week #2 Wendler Back Squat
90% of your 1Rep Max


“Row and Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks


“Even if you have strict pull ups todays strict Cindy combo had everyone developing their strict pull up capacity. Here are some drills on how to improve.”

Sunday Make Up and Core Day

WOD: 3 Rounds

12 Roll Outs

24 Abmat Sit Ups

12 Toes to Beam

24 Russian Twist

12 GHD Sit Ups

24 Hip Extensions

Crossfit WOD – “Up and Over”

Week 1 Wendler Deadlift
Take 90% of the 1RM

65%x5 reps
75%x5 reps
85%x5+ reps

Week 1 Wendler Bench Press
Take 90% of the 1RM

65%x5 reps
75%x5 reps
85%x5+ reps

Up and Over
3 rounds:
5 Burpee Chest to Bar
10 Deadlift
15 Box Jump Overs


Box jump overs can make you dizzy but don’t worry making them efficient is a quick fix you can work on the next time you have some free time!

Crossfit WOD – “Upper Hand”

Week 1 Wendler Shoulder Press
Take 90% of the 1RM

65%x5 reps
75%x5 reps
85%x5+ reps

“Upper Hand”
12 minute AMRAP
2 Rope Climbs
8 Strict HSPU
50 foot Walking Lunge



“today had some high level gymnastics in it and if you would like to try and improve your capabilities join coach Sam Thursday 4/5/2017 at the gym for a gymnastics clinic from 6-7pm.”

Sunday Core and Make Up Day

Core WOD:
3 rounds:
1 min front rack hold (110%)
400m run

2 rounds:
21 Hip Extensions
18 Russian Twist
15 GHD Sit Ups
12 Landmines
9 V – Ups


Crossfit WOD – “Partner DT”

“Partner DT”

10 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

– Partners alternate rounds. You must complete one

full round before tagging your partner.

Tomorrow is free Saturday at 9am. Bring a Friend or two or someone…