Thursday Core and Make-Up Day


Crossfit WOD – “RAISE THE BAR”

OT90s x 7 Rounds:
25 Double-Unders (or 30 seconds of D.U.A)
1 Squat Clean Thruster

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to
each movement until time is called.


The first toe to bar is always the easiest to get but connecting a set can be challenging. First we recommend that you improve you kipping capacity. Improve not only in the small kipping range of motion but also in the large kipping range of motion. If you can aggressively do 8-10 large kips then stop on a dime at the bottom, not hopping down, then you ready to attempt some toes to bar. If you are just having issue with the rhythm then here is a great video where Chris Spealer explains some efficiency tips.



Thursday Core and Make-Up Day


GHD sit ups, if done properly, can be a great midline strengthening exercise. Done incorrectly it can lead to back pain, hip pain, and excessive abdominal pain. Key performance points in a GHD sit up are 1.) A neutral spine. No Hyper extension. 2.) Bent knees on the way down. Locked out legs on the down down can place increased strain on the low back and over stretch the abdominals. 3.) Explosive knee extension, leg straightening,  while holding a straight spine will reduce unnecessary strain of the back and abdominal muscles. Slowly build your GHD capacity over time to reduce risk of injury or heavy delayed onset muscle soreness.

Crossfit WOD – “Over and Out”

Power Snatch + Overhead Squat + Squat Snatch
Set #1 (On the 0:00) – 60%
Set #2 (On the 1:30) – 64%
Set #3 (On the 3:00) – 68%
Set #4 (On the 4:30) – 72%
Set #5 (On the 6:00) – 76%
Set #6 (On the 7:30) – 80%

“Over and Out”
For Time:
20 Power Snatches 95/65
20 Barbell-Facing Burpees
20 Overhead Squats 95/65
20 Barbell-Facing Burpees
20 Squat Snatches 95/65



1.) Feet stay in place between a squat stance and you clean pull stance. 2.) Retrace your bar path on the way down and always keep the bar close. 3.) Violent hip extension. let the hip do the works not the arms.

Thursday Core and Make Up Day




Crossfit WOD – “Sky Hook”

Work up to 

Heavy Set of 3 Hang Power Clean

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65)

Intent 10 min

Sunday Core and Make Up Day

Crossfit WOD – “Deadlift”

Heavy Day Deadlift



Crossfit WOD – “Johnny”


1,200 Meter Run
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run



Sunday Make and Core Day