T-Spine Mobility (#2) (No Measure) Complete 2 Sets: Kneeling Thoracic Spine Extension x 15 Reps Wall Angels x 15 Reps Thoracic Bridge x 5/each way Quadruped Thread the Needle & Open Book- Band x 10/each way Handstand Holds Select from the following: 1. Free Stand 2. Wall or Partner assist 3. Pike Hold Perform 5...
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Back Squat (3@70%- 3@80% – 3+@90%) Metcon (5 Rounds for time) Every 5:00 x 5 sets: 30s Max Effort Air Bike 15 American Kettlebell Swings
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Metcon (Time) For Time: 30-20-10 Cal Row KB Swing Goblet Squat *use same kettlebell for kb swing and goblet squat. Hang Power Clean (3-3-3-3-3) *Utilize same weight across
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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Warm-up 2 Sets – Control, focus, isolation! 6 Half Kneeling Bottom Up KB Press/arm rest 15sec 6 Lateral band Walk/side 6 Monster walk (forw/back) rest 15sec 20sec Star Plank (Video Below; Just do 1 side per set. Rotate after set.) rest 60sec Shoulder Press (3-3-3-3-3) Build to 3RM Metcon (AMRAP – Rounds and Reps) AMRAP...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine PVC Pressout Prone snow Angel Prone Presses Shoulder Press (3-3-3-3-3) Increase every round Metcon (AMRAP – Reps) 8 AMRAP 1-2-3-4-5-6-7… KBS Pushups
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Warm-up 0-5:00 Briefing 0-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts OH Squat with band tied to rig PVC OH Squat against rig OH Squat Technique Overhead Squat (5-5-5-5-5) Increase weight every round Metcon (AMRAP – Reps) 7 AMRAP 2-4-6-8-10-12…. RKBS Toes to Bar
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Leg Toe Touch Banded Reverse Lunges KB Romanian Deadlift KB Halos KB Swing MB Thruster Wall Balls Box Jump Overs Toes to Bar Warmup Metcon (5 Rounds for reps) 5 Rounds 30s work/30s rest min 1: KBS min 2: Wall Balls min 3: Box Jump Overs min 4: Toes...
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Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
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Workout of the Day


  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball


    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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