Diesel Only

Tuesday - December 12, 2017

December 12, 2017

3 Sets
A1: Back Squat (6 reps)
A2: Heavy 1‐arm KB hold (45 sec per arm)

For Time:
30 T2B
30 HSPU
30 Box Jumps (30/24)

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Monday - December 11, 2017

December 11, 2017

10 Min EMOM
5 Burpees
15 Squats

10 Min AMRAP
50 Sit Ups
100 DU's
150m Row

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Friday - December 8, 2017

December 8, 2017

10 Min EMOM
3 TNG Power Snatch

12 Min AMRAP
100ft Shuttle Run
8 Toes to Bar

Read More

Thursday - December 7, 2017

December 7, 2017

"Back Attack"
4 Rounds Not for time
Max Strict Pull Ups
10 Bent Over Barbell Rows
10 Bent Over DB Fly

5 Rounds
250m Row
*1 Min rest after each round

Read More

Wednesday - December 6, 2017

December 6, 2017

"Rump Pump Wednesday"
3 Sets
A1: Hip Ext (15 reps)
A2: Single Leg KB RDL (8 per)
A3: DB Reverse Lunge (8 per)

3 Rounds For Time
15 Power Cleans (135/95)
15 Ring Dips

Read More

Tuesday - December 5, 2017

December 5, 2017

25 Min AMRAP
500m Row
15 Wall Balls
1 Rope Climb
5 Front Squats (165/115)

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Monday - December 4, 2017

December 4, 2017

"Max Out Monday"
Thruster
1RM

For Time
10‐20‐30‐40‐50
Double Unders
Push Presses (45/35)

Read More

Saturday - December 2, 2017

December 2, 2017

For time w/ a partner

Buy in: 2015M Row

"Grace"
30 Clean & Jerks each (135/95)

Buy out: 2016M Row

*alt clean & jerks / switch every 250M

Read More

Friday - December 1, 2017

December 1, 2017

"Jacked Back"
5 Sets
A1: HEAVY Rack Pulls (5 reps)
A2: DB 1‐arm Row (8 reps)

10 Min AMRAP
30 Double unders
5 Power Snatch (115/75)

Read More

Thursday - November 30, 2017

November 30, 2017

BB Complex
Squat Snatch
Snatch Balance
OHS

For Time
Row 500m
5 PC & Jerk (185/135)
20 Strict Pull Ups
5 PC & Jerk
Row 500m

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Wednesday - November 29, 2017

November 29, 2017

4 Sets
A1: Heavy Farmers Walks
A2: DB Suitcase Carry
A3: Front Hold Sandbag Hold

Death By Wall Balls

Read More

Tuesday - November 28, 2017

November 28, 2017

6 min AMRAP
Ring Muscle Ups

8 Min AMRAP
6 "Over Unders" (24/20)
18 Double Unders

Read More

Monday - November 27, 2017

November 27, 2017

Overhead Squat
4x5
*Target 75%‐80% of 1RM

3 Rounds For Time
10 Squat Cleans (155/105)
20 Burpees

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Thanksgiving

November 23, 2017

Run 5k

Read More

Wednesday - November 22, 2017

November 22, 2017

12 Min EMOM
Even: 40 DU's
Odd: 3 Thrusters

12 Min AMRAP
12 Deads (155/105)
9 Hang Power Cleans
6 Push Jerk

Read More

Tuesday - November 21, 2017

November 21, 2017

Death By Pull Up
C2B or Kip or Banded
*Max 10 min

3 Rounds
50 Squats
25 American Swings (1.5/1)
15 Cal Row
5 Squat Cleans (135/95)

Read More

Monday - November 20, 2017

November 20, 2017

A1: Supine Ring Rows (3x10) 2 sets
B1: Heavy 1‐arm barbell suitcase hold (max per arm)
B2: 1‐arm DB bentover row (12 per arm)

7 Min AMRAP
7 Push Ups
7 Burpees
7 BB Strict Presses (65/45)

Read More

Saturday - November 18, 2017

November 18, 2017

20 Min AMRAP with a partner

30 Hang Power Cleans (95/65)
20 Toes to Bar
30 Shoulder to Overhead (95/65)
20 Handstand Push-ups

30 Double unders -- each person

*split up the work evenly besides DU's

Read More

Friday - November 17, 2017

November 17, 2017

3 sets
"Jacked Backs"
A1: DB 2‐arm row (8 reps)
A2: Landmine Row (8 reps per arm)
A3: Bent over lateral raise (10 reps)
For Time:
10 Burpee Pull Ups
10 Burpee Box Jumps (24/20)
10 C2B Pull Ups
10 Burpee Box Jumps
10 Burpee Pull Ups
*Row 250m

Read More

Thursday - November 16, 2017

November 16, 2017

Front Squat
9‐7‐5‐3‐1
Max load for each

For Time:
100 American Swings (1.5/1 pd)

Read More

Wednesday - November 15, 2017

November 15, 2017

"Open WOD 13.1"
17 Min AMRAP

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Snatch at (210/120)

Read More

Tuesday - November 14, 2017

November 14, 2017

A1: As many times through of
this complex without failing
1 Press / 1 Push Press / 1 Push Jerk
(95/65)

A2: 10 min EMOM
Power Clean and Push Jerk

3 Rounds For Time
10 Power Cleans (165/115)
15 Push Ups
20 Sit Ups
30 Cal Row

Read More

Monday - November 13, 2017

November 13, 2017

Deadlift
5x5

10 Min AMRAP
10 Med Ball Cleans (20/14)
30 DU's

Read More

Friday - November 10, 2017

November 10, 2017

Handstand Walk Practice

For Time:
21‐15‐9
Wall Balls
Pull Up

Read More

Thursday - November 9, 2017

November 9, 2017

Alternating DB Snatch
4 x 8 (per arm)

6 Rounds For Time:
6 Forward BB Alternating Lunges
(135/95)
8 T2B
10 Cal Row

Read More

Wednesday - November 8, 2017

November 8, 2017

"Rowing Nancy"
5 Rounds for time
400m Row
15 OHS (95/65)

15 Min to establish
Squat Clean Thruster
Singles

Read More

Tuesday - November 7, 2017

November 7, 2017

"Randy"
For Time
75 Power Snatches (75/55)

4 Sets
Ring Dips (8 reps)
Ring Pull Ups (8 reps)

Read More

Monday - November 6, 2017

November 6, 2017

"Max Out Monday"
Hang Power Clean
1 RM

For Time:
1‐2‐3‐…10
Burpees
Deadlifts (165/115)

Read More

Friday - November 3, 2017

November 3, 2017

"Marston"
20 Min AMRAP
1 Deadlift (405/315)
10 T2B
15 Bar Facing Burpees

Read More

Thursday - November 2, 2017

November 2, 2017

"Fight Gone Bad" (kind‐of)

5 Rounds for Time
20 Wall Ball Shots
20 SDLHP (75/55)
20 Box Jumps (20/20)
20 Push Press (75/55)
20 Cal Row
Rest 1 Min

Read More

Wednesday - November 1, 2017

November 1, 2017

"Rowing Nancy"
5 Rounds for time
400m Row
15 OHS (95/65)

15 Min
Squat Clean Thruster
Singles

Read More

HAPPY HALLOWEEN

HALLOWEEN

October 31, 2017

"Randy"
For Time
75 Power Snatches (75/55)

4 Sets
Ring Dips (8 reps)
Ring Pull Ups (8 reps)

Read More

Monday - October 30, 2017

October 30, 2017

"Annie"
For Time:
50‐40‐30‐20‐10
DU's
Sit Ups

4 Sets
A1: Bench Press (5 reps)
A2: DB Waiters Walks

Read More

Friday - October 27, 2017

October 27, 2017

10 Min EMOM
5 OverHead Squat

12 Min AMRAP
15 Cal Row
20 Sit Ups
25 DU's

Read More

Thursday - October 26, 2017

October 26, 2017

Push Press
Sets of 3

For Time
22‐16‐10
BB Front Lunges (115/75)
Power Cleans (115/75)

Read More

Wednesday - October 25, 2017

October 25, 2017

Ring Play:
4 Sets
A1: Ring Push Ups (10 reps)
A2: Skin The Cats (4 reps)
A3: Toes through ring (10 reps)

For time:
40 Lateral Bar Hop Burpees
20 Deads (185/135)

Read More

Tuesday - October 24, 2017

October 24, 2017

For Time:
5000m Row

NOT for Time
4 rounds
10 DB Bent over Row
Heavy DB static hold (max)

Read More

Monday - October 23, 2017

October 23, 2017

4 Sets
A1: Weighted Box Step Ups (6 per leg)
A2: Single leg RDL (8 per leg)

10 Min AMRAP
10 Med Ball Cleans (20/14)
35 DU's

Read More

Saturday - October 21, 2017

October 21, 2017

Partner workout

10 min AMRAP
20 DB Snatches (50/35)
20 Box Jump Over (24/20)
400M Run

rest 3 min

10 min AMRAP
400M run
20 Toes to Bar
20 Heavy KB swings (Russian)

Read More

Friday - October 20, 2017

October 20, 2017

8 rounds
A1: Tabata Plank Hold 3 Sets
B1: Hip Ext (15 reps)

12 Min AMRAP
3 DB Complexes
30 Double Unders

*The DB complex is Renegade row L,
Renegade row R, Power Clean, 2 PP

Read More

Thursday - October 19, 2017

October 19, 2017

4 Sets
A1: Heavy KB/DB Farmers Walk
A2: Single Leg Glute Thruster (8 reps per leg)

2 Rounds For Time
30 Cal Row
30 Pistols (15 per)
30 Single Arm KB PP (15 per)

Read More

Wednesday - October 18, 2017

October 18, 2017

4 Sets
A1: Bench Press (6 reps)
A2: 2 Arm Bent Over DB Row (10 reps)

14 Min AMRAP
400m Run
8 Strict Pull Ups
8 HR Push Ups

Read More

Tuesday - October 17, 2017

October 17, 2017

10 Min EMOM
5 HSPU's

For Time
100 OH Walking Lunge (45/25)
100 Wall Balls (20/14)

Read More

Monday - October 16, 2017

October 16, 2017

4 Sets
A1: DB Hang Squat Clean (5 reps)
A2: Single Arm DB Push Press (5 reps per)

8 Min AMRAP
16 American Swings
8 Burpees

Read More

Friday the 13th

October 13, 2017

Push Press
Sets of 3

10 Min AMRAP
10 Alternating DB Snatches (5 per) (50/30)
10 Toes to bar
10 OH DB walking Lunge Steps

Read More

Thursday - October 12, 2017

October 12, 2017

"Nutts"

10 HSPU's
15 Deads (250/195)
25 Box Jumps (24/20)
50 Pull Ups
100 Wall Balls (20/14)
200 DU's
400m Run w/ plate (45/25)

Read More

Wednesday - October 11, 2017

October 11, 2017

"Rump Pump Wednesday"
12 Min EMOM
Even: 40 Sec reverse lunge (20 sec per leg)
Odd: 8 RDL

12 Min Ladder
10‐20‐30‐...
Cal Row
5‐10‐15‐...
Power Snatch (95/65)

Read More

grads! congrats!

Tuesday - October 10, 2017

October 10, 2017

3 Sets
A1: Landmine 1 arm row (8 per arm)
A2: 2 Arm bent over DB row (8 reps)
A3: Max Chin‐over‐the‐bar hang

3 Rounds For Time
5 Ring Muscle Ups
15 Box Jump Overs (24/20)

Read More

grads! congrats!

Monday - October 9, 2017

October 9, 2017

Max Height Box Jump
Max Distance Broad Jump

12 Min AMRAP
15 Sit Ups
30 Squats
45 Double Unders

Read More

Tuesday - October 3, 2017

October 3, 2017

6 Sets
Dumbell Complex
5 Deads
4 Hang Squat Cleans
3 Push Press

10 Min AMRAP
5 HSPU's
15 Wall Balls
100m Sprint

Read More

Monday - October 2, 2017

October 2, 2017

"Max Out Monday"

"The Other Total"
1 RM
Clean
Bench Press
Overhead Squat

Read More

Friday - September 29, 2017

September 29, 2017

Handstand Practice

15 Min AMRAP
5 PC & Jerk (165/115)
400m Run

Read More

Thursday - September 28, 2017

September 28, 2017

15 Min To Establish Heavy
Hang Snatch

2 Rounds for Time
800m Run
30 Box Jumps
30 Wall Balls
30 Sit Ups

Read More

Wednesday - September 27, 2017

September 27, 2017

4 Sets
A1: Barbell Press (6 reps)
A2: Dumbell 1 Arm Row (8 reps per arm)

6 Rounds for Time
1 Pull Up Cluster
30 DU's
15 Cal Row

*PU Cluster ‐ 2 Strict, 4 C2B, 8
Pull Up

Read More

Tuesday - September 26, 2017

September 26, 2017

4 Sets
A1: Skin the Cat (3 reps)
A2: L‐Hang from bar (max time)
A3: Superman (10 reps)

12 Min AMRAP
Squat Clean (185/135)
*run 200m after every 3 reps

Read More

Congrats to everyone from Posted who competed at the 5th annual Amplify Open

Monday - September 25, 2017

September 25, 2017

Death By Power Clean
(135/95)

10 Min AMRAP
10 Deads (135/95)
10 HR Push Ups

Read More

Friday - September 22, 2017

September 22, 2017

Snatch Balance Singles

For Time:
Row 500m
20 Pistols (alternating)
10 HPC (185/135)

Read More

Team Series

Thursday - September 21, 2017

September 21, 2017

Deadlift
5x3

12 Min Ladder
4‐8‐12‐...
Toes to bar
Alternating DB Snatches (50/35)
*Run 100m after each rd

Read More

OG CrossFitter and strongman Rob Orlando -- Throwback to the 2010 CrossFit Games "Helen" event at the track.

Wednesday - September 20, 2017

September 20, 2017

For Time:
40 Back Squats (135/95)
30 Pull Ups
20 Shoulder 2 OH (135/95)

"Strongman Stuff"
Stone Walks
Farmers Carry

Read More

Tuesday - September 19, 2017

September 19, 2017

A1: Ring Row (3x10)

3 Sets
B1: Single Arm DB Row (8 per)
B2: Kneeling Banded Row (8 per)

15 Min AMRAP
30 Cal Row
20 Power Cleans (95/65)
100 DU's

Read More

Monday - September 18, 2017

September 18, 2017

Thruster
Sets of 2

10 Min AMRAP
10 Burpee Box Jump Overs
(24/20)
20 Sit Ups

Read More

Friday - September 15, 2017

September 15, 2017

OHS
Sets of 3

For Time:
25 C2B
50 Cal Row
75 Russian Swings
100 DU's

Read More

Thursday - September 14, 2017

September 14, 2017

Bench Press
4x5 @ 70‐75%
Then,
BB Bent Over Row 4x8

8 Min AMRAP
8 HR Push Ups
16 Lunge Steps
8 Box Jumps (24/20)

Read More

Wednesday - September 13, 2017

September 13, 2017

"Hotshots 19"

6 Rounds for Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run

Read More

BUSTER doing some ghostBUSTing

Tuesday - September 12, 2017

September 12, 2017

4 Sets
A1: Alternating DB Snatch (6 per arm)
A2: Single Leg RDL (8 per leg)

18 Min EMOM
Min 1: 40 DU's
Min 2: 20 Sit Ups
Min 3: 5 Push Presses (115/85)

Read More

never forget

911

September 11, 2017

"911 Tribute WOD"

For time:
2001m Run/Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee C2B Pull Ups
11 Power Cleans (170/115)
11 HSPU's
11 American Swings (heavy)
11 T2B
11 Deads (170/115)
11 Push Jerks (110/75)
2001m Run/Row

Read More

Saturday - September 9, 2017

September 9, 2017

20 min Partner AMRAP

30 Power Snatches (95/65)
20 Toes to Bar
30 American Kettlebell Swings (1.5/1pd)
20 Handstand Push-ups
10 Calories each on the rower

*each partner does exactly 1/2 the work. except for row

Read More

Friday - September 8, 2017

September 8, 2017

3 Sets
10 Ring Dips
10 Ring Rows

4 Rounds For Time:
400m Run
15 Thrusters (75/55)
*rest 2 min

Read More

Thursday - September 7, 2017

September 7, 2017

10 Min EMOM
1 Bear Complex

4 Rounds For Time:
6 Burpee Box Jump Overs (24/20)
12 Deads (225/155)
24 Cal Row

Read More

Wednesday - September 6, 2017

September 6, 2017

4 Sets
A1: Seated DB Press (8 reps)
A2: Wall Walks (3 reps)

10 Min Ladder

10‐20‐30‐…
Double Unders
5‐10‐15-....
Burpees

Read More

Tuesday - September 5, 2017

September 5, 2017

For Time:
100 Wall Balls
*Add 5 reps every time you stop
*Record total time, including
penalty reps

3 Sets
A1: Strict T2B (8 reps)
A2: Side Plank (45sec/side)
A3: Superman (3 sec ea./ 10 reps)

Read More

LABOR DAY

September 4, 2017

"Max Out Monday"
Squat Clean & Jerk
1 Rep Max

With a Parnter
14 Min AMRAP
2 Rounds DT (155/105)
4 Rounds of Cindy
*partners alternate every
movement

Read More

Friday - September 1, 2017

September 1, 2017

"Core Blaster"
3 Sets
A1: L‐Sit (Max)
A2: Heavy Suitcase Carry
A3: Back Extension
A4: V‐Up (10 Reps)

"Victory Lap"
3 Rounds For Time:
10 Strict Pull Ups
10 Strict HSPU
Then,
800m Run

Read More

Thursday - August 31, 2017

August 31, 2017

4 Sets
A1: Supine Ring Row (8 reps)
A2: Pendaly Rows (8 Reps)

5 Rounds For Time
20 Push Ups
20 Cal Row
20 American Swings (1.5/1)
40 DU's

Read More

Wednesday - August 30, 2017

August 30, 2017

"CrossFit Open WOD 11.3"
5 Min AMRAP
Squat Clean (165/110)
Jerk (165/110)

10 Min AMRAP
200m Run
15 Power Snatch (75/55)

Read More

Tuesday - August 29, 2017

August 29, 2017

Deadlift
5x5

For Time:
65 Sit Ups
45 Box Jumps (24/20)
25 Burpees

Read More

Monday - August 28, 2017

August 28, 2017

"First Class At Posted ‐ Ever"

Push Press
3 Rep Max

12 Min Ladder
3, 6, 9, 12, …
Wall Balls (20/14)
Pull Ups

Read More

Friday - August 25, 2017

August 25, 2017

10 Min EMOM
2 Hang Power Cleans
2 Front Squats

15 Min AMRAP
40 Squats
Run 400m
20 Box Jumps (24/20)
Run 200m w/ Med Ball (20/14)

Read More

Thursday - August 24, 2017

August 24, 2017

"Time Trial"
2000m Row


3 Min AMRAP
HR Push Up
rest 2 min
3 Min AMRAP
Sit Up

Read More

Wednesday - August 23, 2017

August 23, 2017

"Rump Pump Wednesday"
3 Sets
A1: Single Leg DB RDL (10 per)
A2: Laying Hamstring Curl (10
reps)

"Air Force WOD"
20 Thrusters (95/65)
20 SDLHP
20 Push Jerks
20 OHS
20 Front Squats
*4 Burpees at the start of every min

Read More

Tuesday - August 22, 2017

August 22, 2017

High Hang Snatch
Singles

For Time
12‐10‐8‐6‐4
Hang Squat Snatch (95/65)
Chest to Bar Pull Ups
*30 Double Unders after each set

Read More

Monday - August 21, 2017

August 21, 2017

A1: Push Press (3x5 @ 75‐80%)
B1: Complex (95/65)
1 Press
1 Push Press
1 Push Jerk

4 Rounds For Time
12 American Swings (1.5/1)
12 Goblet Squats
24 DU's

Read More

Friday - August 18, 2017

August 18, 2017

Hero WOD

"Abbate"
Run 1 Mile
21 Clean and Jerk (155/105)
Run 800m
21 C&J (155/105)
Run 1 Mile

Read More

Thursday - August 17, 2017

August 17, 2017

5 Sets
Dumbbell Complex
8 DB Deads
6 DB Hang Power Cleans
4 DB Shoulder 2 OH

"Double Under Helen"
3 Rounds for Time
150 Double unders
21 American Swings (1.5/1)
12 Pull Ups

Read More

"One gym, one trainer, one client at a time. Off the carbs, off the couch. That's CrossFit." • –CrossFit Founder Greg Glassman, speaking today at LSU Health Sciences Center

Wednesday - August 16, 2017

August 16, 2017

"Strong Man Stuff"
A1: Heavy‐ish Yolk Walk
B1: Heavy Farmers Carry

10 min Clock
Row 1000m
then, AMRAP
8 Box Jump Overs (24/20)
12 Push Ups

Read More

Tuesday - August 15, 2017

August 15, 2017

4 Sets
A1: Strict Pull Ups (8 reps)
A2: Single Arm DB Row (8 per
arm)

5 Rounds For Time
15 Wall Balls
5 Deads (225/155)
Rest 1 min

Read More

Monday - August 14, 2017

August 14, 2017

10 Min Clock
Even Min: 4 Power Cleans
Odd: 2 Hang Squat Cleans
*Use Same Wt.

2017 Games WOD
"Heavy 17.5"
10 Rounds
9 Thrusters (135/95)
35 DU's
*12 Min Cap

Read More

Friday - August 11, 2017

August 11, 2017

Tabata:
Cal Row (10 rounds)

2017 Games WOD
"Bar Fight"
12 C&J's (155/105)
Then, 2 rounds of:
15 T2B
12 C2B
Then, 12 C&J's

Read More

Thursday - August 10, 2017

August 10, 2017

3 sets
A1: 10 Ring Dips
A2: 4 Wall Walks

2017 Games WOD
"Vest Triplet"
4 Rounds for Time:
400m Run
24 Squats
12 burpee‐box jump over (30/30)

Read More

Wednesday - August 9, 2017

August 9, 2017

"Rump Pump Wednesday"
4 Sets
A1: Deadlift (12 reps @50%
1RM)
A2: Hip Ext (12 reps)

2017 Games WOD (modified)
"2223 Intervals"
6 Burpees
30 DU's
Max OHS (105/75)
*until 75 reps of OHS

Read More

Tuesday - August 8, 2017

August 8, 2017

Floor Press
4x5
*Increasing weight each set

2017 Games WOD (modified)
"Triple‐G Chipper"
100 Pull Ups
80 Sit Ups
60 Pistols (30 per leg)
40 Cal Row
20 KB Push Press (53/35)

Read More

Monday - August 7, 2017

August 7, 2017

"Max Out Monday"
Snatch 1 RM
(Power or Squat)

2017 Games WOD
"Double‐under Snatch"
4 Rounds for Time
50 DU's
15 Snatches (95/65)

Read More

Saturday - August 5, 2017

August 5, 2017

With a Partner

50‐40‐30‐20‐10
Thrusters (95/65)
Bar‐hop Burpees

*run 200m together

Read More

Friday - August 4, 2017

August 4, 2017

Squat Clean
Singles

3 Rounds For Time
Row Cal (20/15)
10 Box Jump‐Overs (24/20)
*rest 2 min after each round

Read More

Thursday - August 3, 2017

August 3, 2017

Push Press
Sets of 4

"Run Row Run"
For time
Run 800m
Row 1000m
Run 800m

Read More

Wednesday - August 2, 2017

August 2, 2017

3 Sets
A1: Weighted Pull Up (3 reps)
A2: L‐Sits (max time)
A3: Side Plank (30‐45 per side)

8 Min AMRAP
9 Ring Dips
9 Deads (185/135)

Read More

Tuesday - August 1, 2017

August 1, 2017

10 Min EMOM
1 Power Clean
*Increase each min

3 Rounds For Time
400m Run
15 OHS (75/55)
15 Burpees

Read More

the CHAMP

Monday - July 31, 2017

July 31, 2017

Front Squat
5x5
80%‐85%
*Same Weight

10 Min AMRAP
25 DU's
10 SDLHP (1.5/1 KB)
25 DU's
10 American Swings (1.5/1)

Read More

Saturday - July 29, 2017

July 29, 2017

20 min Partner workout

5 Power cleans (115/85)
10 Toes to bar
5 Front squats
10 Pull-ups
5 Jerks
400M run together

Partners alternate movements

Read More

Friday - July 28, 2017

July 28, 2017

3 Sets
A1: Strict Pull Ups (10 reps)
A2: Kneeling Banded Row (8 per
arm)

15 Min AMRAP
21 Cals Row
15 Box Jumps (30/24)
9 Deads (205/155)

Read More

Thursday - July 27, 2017

July 27, 2017

10 Min EMOM
Squat Snatch

For Time
12‐9‐6
HSPU
Pistol (each leg)

Read More

Wednesday - July 26, 2017

July 26, 2017

"Rump Pump Wednesday"
3 Sets
A1: KB Single Leg RDL (8 per)
A2: Weighted Bulgarian Split
Squat (8 per)
A3: Banded Hamstring Curls (10
reps)

8 Min AMRAP
32 DU's
8 Burpees

Read More

the app is solid!

Tuesday - July 25, 2017

July 25, 2017

3 Sets
A1: Rope Climb (2 fast)
A2: Peg Board (1 ascent)

For Time
30 Power Snatch (95/65)
rest 3:00
30 PC & Jerk (95/65)

Read More

Monday - July 24, 2017

July 24, 2017

"The Posted Total"
1 Rep Max For Each
Front Squat
Push Press
Power Clean

Read More

Friday - July 21, 2017

July 21, 2017

"Beach Muscles"
3 sets
A1: Bench Press (12 reps)
A2: Banded Tricep Ext (12 reps)
A3: DB Alt Bicep Curls (8 ea arm)


For Time
50 Box Jumps (30/24 inches)
50 KB Swings (2/1.5 pood)
50 Knees 2 Elbows
50 Wall Balls
50 Burpees

Read More

Thursday - July 20, 2017

July 20, 2017

"Jackie"
For Time
1000m Row
50 Thrusters (45/45)
30 Pull Ups

Run for 15 min

Read More

Wednesday - July 19, 2017

July 19, 2017

"Rump Pump Wednesday"
3 Sets
A1: Banded Monster Walks
A2: Single Leg Box Step Up (8
per side)
A3: DB Walking Lunge (6 per leg)

10 Min AMRAP
Run 200m
2 Squat Clean and Jerk
(165/115)

Read More

Tuesday - July 18, 2017

July 18, 2017

Snatch Balance
Singles

20 Min AMRAP
1 Power Clean (185/135)
5 Wall Ball Shots

Read More

Monday - July 17, 2017

July 17, 2017

25 Rounds for time
With 2 DBs
1 push up
1 right arm row
1 left arm row
1 power clean
1 thruster

6 Min AMRAP
30 DU's
3 HSPU's

Read More

Saturday - July 15, 2017

July 15, 2017

Partner workout

16 Rounds for time:

10 Alternating Dumbell Snatches (50/35)
10 Toes to Bar
100M Run

*Partners alternate movements

Read More

from CrossFit.com wod blog

Friday - July 14, 2017

July 14, 2017

Death by:
Power Clean (135/95)
*Stop at 10 min

10 Min AMRAP
250m Row
10 Burpee Pull Ups

Read More

Thursday - July 13, 2017

July 13, 2017

4 Sets
A1: Skin the Cat (5 reps)
A2: Strict T2B (8 reps)


4 Rounds
Run 400m
*rest 2min after each round

Read More

Wednesday - July 12, 2017

July 12, 2017

"Rump Pump Wednesday"
4 Sets
A1: Front Rack BB Forward
Lunge (6 per leg)
A2: Heavy Russian Swings (12
reps)

For Time:
10‐15‐20
Box Jump Overs (24/20)
Push Press (95/65)

Read More

Tuesday - July 11, 2017

July 11, 2017

"Amanda"
For time:
9‐7‐5
Muscle Ups
Snatch (135/95)

Strongman
A1: Heavy Farmers walk
A2: Heavy Sled Push (prowlers)
A3: Heavy Sled Backwards Pull
(small sled)

Read More

Monday - July 10, 2017

July 10, 2017

Deadlift
5x5 80% of 1RM

18 Min EMOM
Min 1: Cal Row (14 / 10)
Min 2: DU's (45 reps)
Min 3: 30 sec max Wall Balls

Score is total Wall Balls

Read More

Saturday - July 8, 2017

July 8, 2017

"Brenton"

AT THE PARK

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Read More

"Perspective. If we threw our problems into a pile and saw what others were dealing with, we'd grab ours back" Ben Bergeron

Friday - July 7, 2017

July 7, 2017

Supine Ring Rows (3x10)
then,
Barbell Bicep Curls (3x10)

12 Min Clock
Row 1000M, then
AMRAP
30 DU's
10 DB Snatch (50/35)
*alternate arms

Read More

Thursday - July 6, 2017

July 6, 2017

5 Rounds
1 Min ON / 1 Min OFF
30 DU's
Max Thrusters (115/75)


3 Rounds For Time
200m Run
3 Bear Complex (115/75)
9 Lateral Bar‐hop Burpees

Read More

Wednesday - July 5, 2017

July 5, 2017

"Rump Pump Wednesday"
3 Sets
A1: Weighted Split Squat (12 reps per side)
A2: Hip Ext (12 reps)
A3: Single leg glute thruster (12 per leg)

10 min Ladder
5‐10‐15‐…
Cal Row
Sit Ups
Box Jumps

Read More

Happy 4th of July!

4th of July

July 4, 2017

Pull / Push a Truck

Read More

Monday - July 3, 2017

July 3, 2017

"Max Out Monday"
Press
1RM

"Elizabeth"
For time:
21‐15‐9
Cleans (135/95)
Ring Dips

Read More

Friday - June 30, 2017

June 30, 2017

Bench Press
5x8
*Increase each set

5 Min AMRAP
5 Hang Power Clean (115/75)
5 Shoulder 2 OH (115/75)
5 T2B
rest 2 min
5 Min AMRAP
5 HPC and Jerk (115/75)
5 T2B

Read More

Thursday - June 29, 2017

June 29, 2017

For Time:

400m run with KB (1.5/1)
60 American Swings
60 Goblet Squats
6 Bar MU's
6 Rope Climbs
200m run with KB
30 American Swings
30 Goblet Squats
3 Bar MU's
3 Rope Climbs

Read More

Wednesday - June 28, 2017

June 28, 2017

BB Complex
Power Clean
Thruster
Push Jerk

12 Min AMRAP
27 Cal Row
18 Burpee Box Jumps (24/20)
9 Wall Walks

Read More

Tuesday - June 27, 2017

June 27, 2017

3 Sets
A1: DB Push Press (10 reps)
A2: 45 Sec Handstand Hold

Tabata
Pull Ups
Lunge Steps
Sit Ups
Box Jumps

Read More

Monday - June 26, 2017

June 26, 2017

CrossFit Open WOD 12.1
7 min AMRAP
Burpees

8 Min AMRAP
3 Front Squats (185/135)
30 Double Unders

Read More

Fouche throw back...

Friday - June 23, 2017

June 23, 2017

10 Min EMOM
3 Power Snatch

10 Min AMRAP
5 Ring Dips
1 Rope Climb
200m Run

Read More

Thursday - June 22, 2017

June 22, 2017

Deadlift
5x5
85% of 1RM

4 Rounds for Time
500m Row
*rest 2 Min between

Read More

Wednesday - June 21, 2017

June 21, 2017

3 Sets
A1: Weighted Ring Dips (5 reps)
A2: One arm DB Row (8 reps per
arm)

10 Rounds for Time
7 Toes to bar
7 Wall Balls

Read More

Tuesday - June 20, 2017

June 20, 2017

Death By Shoulder to Overhead
(115/75)
*Max 12 min

"Helen"
3 Rounds for time:
400m Run
21 American Swings (1.5/1 pood)
12 Pull-Ups

Read More

Monday - June 19, 2017

June 19, 2017

Front Rack Reverse Lunge
5 x 5 (per leg)

8 Min Ladder
1‐2‐3‐…
Hang Power Clean (165/115)
10‐20‐30‐…
Double Unders

Read More

Quiubo in downtown Naperville

Friday - June 16, 2017

June 16, 2017

3 Sets
A1: Strict T2B (5 reps)
A2: L‐Sit (30 secs)
A3: Side Plank (30 sec per)
A4: Superman (10 reps)

12 Min AMRAP
30 DU's
15 Power Snatch (75/55)
30 DU's
15 Shoulder 2 OH (75/55)

Read More

Thursday - June 15, 2017

June 15, 2017

BB Complex:
2 Clean Pulls
1 Power Clean
1 Hang Power Clean

6 ‐ One Min Rounds for
Max Pull Ups
3 Thrusters (155/105)
40 Yard Shuttle (5, 10)
Max Pull Ups
rest 2 min

Read More

CrossFit Teens!

Wednesday - June 14, 2017

June 14, 2017

15 Min EMOM
Press
*add 5# every min
**Push Press after failed press
***Use approx. 50% of 1RM press
to start

For Time:
30 Cal Row
1 Deadlift (365/275)
20 Cal Row
2 Deadlifts
10 Cal Row
3 Deadlifts

Read More

Tuesday - June 13, 2017

June 13, 2017

"Karen"
For time
150 Wall Balls

4 Sets
A1: Supine Ring Rows (10 reps)
A2: Hip Extension (10 reps)
*not for time

Read More

Monday - June 12, 2017

June 12, 2017

Squat Clean and Jerk
10 Attempts* aiming for perfect form at 85%


6 Min Ladder
2‐4‐6‐…
Hollow Rocks
DB Snatches (50/35)
*alternating arms

Read More

Saturday - June 10, 2017

June 10, 2017

20 Min AMRAP

10 Power Cleans (135 / 95)
20 Wall Ball shots (20 / 14)
1 Rope Climb
10 Box Jump Overs (30 / 24)
200M run
1 Rope Climb

Read More

Friday - June 9, 2017

June 9, 2017

Pause Front Squat
6x3
*2 sec pause at bottom

8 Min AMRAP
7 T2B
14 OH Walking Lunge (45/25)

Read More

Thursday - June 8, 2017

June 8, 2017

8 Min EMOM
5 Handstand Push-ups

For time:
15 Deadlifts (155/105)
15 Hang Power Cleans (155/105)
15 Shoulder 2 OH (155/105)
*45 DU's
5 Lateral bar‐hop Burpees
After each BB movement

Read More

Wednesday - June 7, 2017

June 7, 2017

"Nancy"
5 Rounds for time
400m Run
15 OHS (95/65)

Core work after the WOD
Suitcase carry
Front rack carry
Waiter walk

Read More

Tuesday - June 6, 2017

June 6, 2017

4 Sets
A1: Single Arm DB Press (8 reps
per arm)
A2: 1 Min Plank Hold

12 Min AMRAP
5 Pull Ups
10 Box Jumps
15 Sit Ups

Read More

Monday - June 5, 2017

June 5, 2017

"Max Out Monday"
Back Squat
1RM

3 Rounds for time
25 Burpees
400m Run

Read More

Friday - June 2, 2017

June 2, 2017

Power Snatch
Singles
*Work up to 85% with good form

10 Min AMRAP
Run 250m
15 Russian Swings
15 Wall Balls
15 OHS (45/45)

Read More

Thursday - June 1, 2017

June 1, 2017

Death By Front Squat
(135/95)
*Max 10 min

For Time
Run 800m
rest 1 min
150 DU's
rest 1 min
Row 1 K

Read More

Wednesday - May 31, 2017

May 31, 2017

4 Sets
A1: Weighted Ring Dips (5 reps)
A2: Renegade Rows (5 per arm)

For time
21‐15‐9
Burpee Box Jump Over (24/20)
Shoulder 2 OH (95/65)

Read More

Tuesday - May 30, 2017

May 30, 2017

10 Min EMOM
25 DU's
2 Power Cleans
*touch and go

4 Rounds for Time
25 Sit Ups
10 Deads (225/155)
25 Cal Row

Read More


Friday - May 26, 2017

May 26, 2017

10 Min EMOM
3 Wall Walks

12 Min AMRAP
100 Jump Rope Singles
20 Goblet Squats (1.5/1)
50 DU's
20 American Swings

Read More

Lisa grad pic. belated congrats

Thursday - May 25, 2017

May 25, 2017

Push Jerk
8x2
*Increasing weight

3 Rounds for Time
15 Box Jumps (24/20)
Run 200m (sub 250m Row)
5 Power Cleans (185/135)

Read More

Wednesday - May 24, 2017

May 24, 2017

Deadlift
5x5
80% 1RM
Same weight

8 Min Ladder
1‐2‐3‐4‐…
Pistol (per leg)
10‐20‐30‐40‐…
DU's

Read More

Tuesday Twins

Tuesday - May 23, 2017

May 23, 2017

"Grace"
For time:
30 Clean and Jerks (135/95)

Not For Time:
4 Sets
A1: 10 Strict Pull Ups
A2: 10 Ring Dips

Read More

Monday - May 22, 2017

May 22, 2017

5 Sets
BB Complex:
Squat Clean
2 Front Squat
*increasing weights

10 Min AMRAP
10 Deads (135/95)
5 Burpees

Read More

Saturday - May 20, 2017

May 20, 2017

with a Partner

7min AMRAP
5 Hang Power Snatches (95/65)
7 Box Jump Overs
9 Cal Row

rest 2min

7min AMRAP
5 Push Presses (95/65)
7 Toes to Bar
9 Cal Row

rest 2min

7min AMRAP
5 Thrusters
7 Lateral Burpee bar hops
9 Cal Row

*Alterna

Read More

Friday - May 19, 2017

May 19, 2017

5 Sets
6 DB Deads
6 DB HPC
6 DB FS
6 DB PP
*Do not put DB down until set is
complete

For Time
21‐15‐9
C2B Pull Ups
OHS (95/65)

Read More

Thursday - May 18, 2017

May 18, 2017

4 Rounds
A1: 10 T2B
A2: Suitcase carry
A3: Banded Walk Outs

14 min Ladder
2-4-6-8-10-12-14…..
Power clean (95/65)
BB Front Rack Alternating Lunge Steps
**25 DU after each set

Read More

Wednesday - May 17, 2017

May 17, 2017

10 Min EMOM
25 DU's
2 Hang Power Cleans

10 Min AMRAP
200m Run
25 Russian Swings (1.5/1)

Read More

Tuesday - May 16, 2017

May 16, 2017

Thruster
8x2
*Off the rack

Tabata
Box Jumps
Sit Ups
Burpees
Push Ups

Read More

a quote from the beloved Pat Sherwood, of CrossFit HQ

Monday - May 15, 2017

May 15, 2017

3 Rounds
A1: Ring Row (8 reps)
A2: 1 Min Plank

For time:
Run 800m
then,
8 rounds
4 HSPU
8 Pull Ups
12 Squats

Read More

Saturday - May 13, 2017

May 13, 2017

25 Min AMRAP
w/ a partner

20 Power Cleans (135/95)
20 Bar Facing Burpees
20 Wall Ball Shots (20/14)
200M Run w/ a med ball

*switch every 5 reps
**run together, switch ball as needed

Read More

Friday - May 12, 2017

May 12, 2017

Squat Snatch
Singles


6 Rounds for Time
200m Run
10 HR Push Ups

Read More

Thursday - May 11, 2017

May 11, 2017

Deadlift
2RM


5 Rounds
500m Row
*2:00 rest after each round

Read More

Wednesday - May 10, 2017

May 10, 2017

Hero WOD "Danny"
20 min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull Ups

Read More

Yorkville Cock Fight 2017 - Jose Barraza and Daniel Garcia -- Masters 1st Place

Tuesday - May 9, 2017

May 9, 2017

10 Min EMOM
2 Squat Cleans
*Same weight

2 Rounds for Time
25 Wall Balls (20/14)
25 Burpees
25 Cal Row
25 American Swings (1.5/1)

Read More

Yorkville Cock Fight 2017 - Evan and Jason 3rd Place

Monday - May 8, 2017

May 8, 2017

Push Press
6x3 (85% of 1rm)

Open WOD 11.1
10 Min AMRAP
30 DU's
15 Power Snatch (75/55)

Read More

Cinco De Mayo

May 5, 2017

Death By:
Strict Pull Up
*Max 10 Min

12 Min AMRAP
21 DU's
15 Cal Row
9 Deads (155/105)

Read More

Thursday - May 4, 2017

May 4, 2017

Snatch Balance
Singles

3 Rounds for Time
45 Double Unders
35 Wall Balls (20/14)
25 Box Jumps (24/20)

Read More

Wednesday - May 3, 2017

May 3, 2017

Front Rack Forward Lunge
(4x6) per leg

9 Min AMRAP
9 Cal Row
9 T2B
9 HR Push Up

Read More

Tuesday - May 2, 2017

May 2, 2017

4 Sets
A1: 8 Ring Rows
A2: 60 Sec Plank
A3: 10 Superman

10 Min EMOM
3 Power Cleans
1 Push Jerks

Read More

Monday - May 1, 2017

May 1, 2017

"Max Out Monday"
Split Jerk
1 RM

3 Rounds for Time
15 Thrusters (95/65)
12 Burpees
*10 min time cap

Read More

Saturday - April 29, 2017

April 29, 2017

For time:

100 Double Unders
50 Power Cleans (95/65)
25 Calorie Row
50 Wall Balls (20/14)
100 Double Unders

Read More

Friday - April 28, 2017

April 28, 2017

Back Squat
4x6
75%, 75%, 80%, 85%

"2017 Age Group Qualifier #3"
For Time
21‐15‐9
Shoulder to OH (135/95)
C2B Pull Up

Read More

Thursday - April 27, 2017

April 27, 2017

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Read More

Wednesday - April 26, 2017

April 26, 2017

Power Clean
Sets of 2

12 Min EMOM
EVEN: 15 Cal Row
ODD: 10 DB 1‐arm Snatch (5 per) (50/35#)

Read More

Tuesday - April 25, 2017

April 25, 2017

Front Rack Reverse Lunge
4x6 (per leg)

"G.I. Jane"
For Time
100 Burpee Pull Ups

Read More

Monday - April 24, 2017

April 24, 2017

6 Min AMRAP
10 Push Ups
15 Sit Ups

20 Min AMRAP
400m Run
20 Box Jumps (24/20)

Read More

Saturday - April 22, 2017

April 22, 2017

with a min 15 min clock

750M Row Buy in

then,

AMRAP in the remaining time
7 Shoulder to Overhead
14 Pull-ups
28 Double Unders

Read More

Friday - April 21, 2017

April 21, 2017

BB Complex:
Squat Clean
Hang Squat Clean Thruster

4 Rounds for Time
400m Run
50 Air Squats

Read More

Thursday - April 20, 2017

April 20, 2017

Push Press
4x6
*Increasing loads

3 min AMRAP
DU's
3 min AMRAP
Row Cals
2 min AMRAP
DU's
2 Min AMRAP
Row Cals
*Rest 1 min after each AMRAP

Read More

bros....

Wednesday - April 19, 2017

April 19, 2017

5 Rounds
A1: Single arm DB Row (8 per
arm)
A2: 6‐8 Strict Pull Ups

For Time
21‐15‐9
Toes to bar
Power Snatch (75/55)
Lateral Bar‐hop Burpee

Read More

Tuesday - April 18, 2017

April 18, 2017

10 Min EMOM
3 Power Cleans

4 Rounds for Time
20 Box Jumps (24/20)
10 Deads (185/135)
200m Run

Read More

Monday - April 17, 2017

April 17, 2017

Front Squat
5x5
Same Weight for all sets
*Working sets 85% 1RM

10 Min AMRAP
25 DU's
20 Russian Swings
15 Cal Row
10 Goblet Squats

Read More

Friday - April 14, 2017

April 14, 2017

Max Height Box Jump
Max Distance Broad Jump

15 Min AMRAP
Row 250m or Run 200m
10 Pull Ups
10 Burpees

Read More

Thursday - April 13, 2017

April 13, 2017

Hang Power Cleans
Sets of 3

For Time
Row 500m
25 Wall Balls
25 Sit Ups
Run 400m
25 Wall Balls
25 Sit Ups
100 DU's
25 Wall Balls
25 Sit Ups

Read More

Wednesday - April 12, 2017

April 12, 2017

10 Min EMOM
5 Push Press
*off the floor

5 Rounds
1 Min ON / 1 Min OFF
30 Russian Swings

Read More

Tuesday - April 11, 2017

April 11, 2017

4 sets
A1: Ring Dips (8 reps)
A2: One Arm DB Row (8 reps per
arm)

For Time:
30‐20‐10
Thrusters (65/45)
Toes to Bar

Read More

Monday - April 10, 2017

April 10, 2017

Max Out Monday
Squat Snatch

8 Min AMRAP
12 Weighted OH Lunge Step (45/25)
10 Box Jumps

Read More

Saturday - April 8, 2017

April 8, 2017

For time

15 Clean & Jerks (135 / 95)
15 Pull-ups
15 Lateral bar hopping burpees
400M run

12 C & J (135 / 95)
12 Pull-ups
12 Lateral bar hopping burpees
400M run

9 C & J (135 / 95)
9 Pull-ups
9 Lateral bar hopping burpees
400M run

Read More

Friday - April 7, 2017

April 7, 2017

Bench Press
5x3

10 Min AMRAP
250m Row
15 Wall Balls
10 Thrusters (95/65)
5 OHS (95/65)

Read More

Thursday - April 6, 2017

April 6, 2017

Death By:
Box Jump Over
*Max 10 Min

5 Rounds for Time
3 Muscle Ups
25 Sit Ups
5 Power Snatch (95/65)

Read More

Wednesday - April 5, 2017

April 5, 2017

15 Min Clock

15 Cal Row
15 Power Cleans (185/135)
30 Cal Row
30 Power Cleans (135/95)
45 Cal Row
Max Reps PC (95/65)

Read More

Tuesday - April 4, 2017

April 4, 2017

Front Squats
5x3

4 Rounds for Max Reps
1 Min HSPU
1 Min Box Jumps (30/24)
1 Min Bear Crawl
1 Min T2B
1 Min Rest

Read More

Monday - April 3, 2017

April 3, 2017

4 Sets
A1: 10 Strict Pull Ups
A2: 60 Sec Plank

10 Min AMRAP
30 DU's
10 Burpees

Read More

Friday - March 31, 2017

March 31, 2017

Complex
Power Clean
Hang Clean
Front squat

2 Rounds for Time
25 HR Push Ups
25 Squats
25 Box Jumps
50 DU's

Read More

Thursday - March 30, 2017

March 30, 2017

Heavy Object Walking
Farmers Walk
Sandbags
KBs
DBs

20 Min AMRAP
Max meters row

Read More

Wednesday - March 29, 2017

March 29, 2017

8 Rounds
:30 ON / :30 OFF
Handstand Hold

6 Rounds for Time
8 Lateral Bar‐hop Burpees
6 HPC (135/95)
4 S2OH (135/95)

Read More

Tuesday - March 28, 2017

March 28, 2017

Split Jerk
2 RM

4 Rounds for Time
10 Strict Pull Ups
20 Cal Row
30 KB Swings

Read More

The 17.5 gang -- great job guys!

Monday - March 27, 2017

March 27, 2017

Front Rack Reverse Lunge
5 x 6 per leg

8 min AMRAP
40 DU's
10 Deads (185/135)

Read More

Saturday - March 25, 2017

March 24, 2017

17.5

10 rounds for time of:
9 thrusters, 95 / 65 lb.
35 double-unders

Read More

Friday - March 24, 2017

March 24, 2017

Push Press
6x3

15 Min Ladder
10‐15‐20‐25...
Wall Balls
Run 200m

Read More

Thursday - March 23, 2017

March 23, 2017

10 Rounds
5 OHS (115/75)
15 Cal Row
5 Burpee Box Jump Overs

*Bonus Core Work

Read More

Wednesday - March 22, 2017

March 22, 2017

Deadlift
5x5

3 Rounds for Time
100 DU's
7 HPC & Jerk (185/135)

Read More

Tuesday - March 21, 2017

March 21, 2017

4 Sets
A1: Seated Box Jump (3 reps)
A2: Strict Pull Up (8 reps)

"2016 CF Games Squat Clean
Pyramid"

For time:
10 Squat cleans (165/110)
8 Squat Cleans (180/130)
6 Squat Cleans (195/140)
4 Squat Cleans (205/155)
2 Squat Cleans (215/165)

Read More

Monday - March 20, 2017

March 20, 2017

Death By:
Power Snatch (115/75)

*10 min cap
12 Min AMRAP
21 Russian Swings
15 HR Push Ups
9 S2OH (115/75)

Read More

Saturday - March 18, 2017

March 18, 2017

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 / 155 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target / 14-lb to 9 ft.
55-calorie row
55 handstand push-ups

Read More

Herman, congrats on the food challenge!

Friday - March 17, 2017

March 17, 2017

Bench Press
8x2

4 Min AMRAP
16 DB Snatch (50/35)
(alternating)
8 Pistols (alternating)
‐ Rest 2 Min ‐
2 Min AMRAP
Goblet Squat (50/35)

Read More

Thursday - March 16. 2017

March 16, 2017

3 Rounds for time
15 Cal Row
15 Power Snatches (75/95)

rest 5 min

For time:
20 HSPU
30 Back Squats (135/95)
20 Pull Ups

rest 5 min

4 Rounds for time:
11 Bar Facing Burpees
9 Power Cleans (155/105)

Read More

Wednesday - March 15, 2017

March 15, 2017

Death By:
Burpee Box Jump

2 Rounds for Time
25 Russian Swings
15 Shoulder 2 OH (155/105)
Row 750M

Read More

Tuesday - March 14, 2017

March 14, 2017

10 Min EMOM
Even: 3 Push Press
Odd: 6 Front Squats
*Same weight

8 Min Ladder
2‐4‐6‐8‐…
Pull Up
HR Push Up

Read More

Monday - March 13, 2017

March 13, 2017

"Max Out Monday"
Squat Clean
1 RM

"Annie"
For Time
50‐40‐30‐20‐10
DU's
Sit Ups

Read More

Saturday - March 11, 2017

March 11, 2017

3 rounds:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

continued

Read More

Friday - March 10, 2017

March 10, 2017

10 Min EMOM
5 Burpees
1 Hang Power Clean
1 Power Clean

10 Min AMRAP
5 Pull Ups
10 Push Ups
30 DU's

Read More

Thursday - March 9, 2017

March 9, 2017

Push Jerk
sets of 5

For Time
Row 5000m

Read More

Wednesday - March 8, 2017

March 8, 2017

Rope Climbs
5x2 Speed Doubles

"Elizabeth"
21‐15‐9
Squat Cleans (135/95)
Ring Dips

Read More

Tuesday - March 7, 2017

March 7, 2017

BB Complex
2 Power Snatch
2 OHS

3 Rounds for time
10 HSPU
10 Deads (185/135)
15 Cal Row
15 Box Jumps

Read More

Monday - March 6, 2017

March 6, 2017

4 Sets
A1: DB/KB Single leg RDL (8 per)
A2: Rear leg elevated split
squats (12 per)

10 min AMRAP
16 Cal Row
8 Power Clean & Jerk (135/95)
64 DU's

Read More

Saturday - March 4, 2017

March 4, 2017

12 min AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every

Read More

Friday - March 3, 2017

March 3, 2017

5 Sets
A1: T2B (10 reps)
A2: Hip Extension (10 reps)

10 Min Ladder
5‐10‐15‐...
Wall Ball
DU (x2)

Read More

Thursday - March 2, 2017

March 2, 2017

10 Min EMOM
3 OHS

Rowing Helen
3 Rounds for Time
500m Row
21 KB Swings (1.5/1)
12 Pull Ups

Read More

Wednesday - March 1, 2017

March 1, 2017

5 Sets
A1: Single Are DB Row (8 per)
A2: Plank Hold (60 sec)

For Time
15‐10‐5
Thrusters (135/95)
6‐3‐1
Bar MU

Read More

Tuesday - February 28, 2017

February 28, 2017

"DT"

5 Rounds for Time
12 Deads
9 HPC
6 Jerks
(155/105)

Read More

Monday - February 27, 2017

February 27, 2017

Power Clean
TNG Doubles

10 Min AMRAP
10 Cal Row
50 DU's
20 Push Ups

Read More

Saturday - February 25, 2017

February 25, 2017

17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-ove

Read More

Friday - February 24, 2017

February 24, 2017

Front Squat
6x4

12 Min AMRAP
15 American Swings
15 Push Ups
10 OHS (75/55)
10 Lat Bar‐hop Burpees

Read More

Thursday - February 23, 2017

February 23, 2017

For Time:
15‐10‐5
Handstand Push-ups
Burpee Box Jumps (24/20)

2 Rounds For time:
30 Wall Balls
20 Toes to Bar
30 Double Unders

Read More

Wednesday - February 22, 2017

February 22, 2017

16 Min EMOM
Even: 3 Push Jerks
Odd: 40 Double Unders

6 Min AMRAP
150m Row
6 Power Cleans (135/95)

Read More

Tuesday - February 21, 2017

February 21, 2017

Deadlift
5x5

3 Rounds For Time
5 Muscle Ups
50 Squats
10 Burpees

Read More

Monday - February 20, 2017

February 20, 2017

BB Complex
Hang Power Clean
Front Squat
Jerk
1 RM

10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

congrats Mel! another Posted on ramp grad..

Saturday - February 18, 2017

February 18, 2017

For time:

30 clean and jerk (95/65)
30 lat bar hop burpees
400 m run
20 clean and jerk
20 lat bar hop burpees
400 m run
10 clean and jerk
10 lat bar hop burpees
400 m run

Read More

Friday - February 17, 2017

February 17, 2017

Squat Snatch
Singles

13 Min AMRAP
20 Cal Row
10 Burpee Pull Ups

Read More

Thursday - February 16, 2017

February 16, 2017

Front Squat (5 reps)
A2: Front Rack KB Carry

Flight Simulator
5‐10‐15‐…50‐45‐40‐…5
Unbroken sets of DU's

Read More

Wednesday - February 15, 2017

February 15, 2017

Pull Up / Chest to bar / Bar MU practice

For Time:
15 Power Cleans (135/95)
15 Box Jump Overs (30/24)
15 Power Cleans (155/105)
15 Box Jump Overs (24/20)
15 Power Cleans (175/125)
15 Box Jump Overs (20/20)

Read More

Tuesday - February 14, 2017

February 14, 2017

10 Min EMOM
Power Clean
Split Jerk

6 Rounds for time:
12 Wall Balls
18 Sit Ups
24 DU's

Read More

Monday - February 13, 2017

February 14, 2017

Thruster
Sets of 2
*off rack

In 10 min:

Row 1K

then AMRAP,
Bear Complex (115/75)

Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Behind the back Push Press

Read More


Friday - February 10, 2017

February 10, 2017

4 Rounds
A1: 10 Toes to Bar
A2: Renagade Rows (10 reps)

8 Min AMRAP
150m Row
15 Power Snatches (75/55)

Read More

Thursday - February 9, 2017

February 9, 2017

DB Complex:
8 Deads
6 Squats
4 Push Press

The Chief"
5 rounds
3 min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats
*rest 1 min after each round of WOD

Read More

Wednesday - February 8, 2017

February 8, 2017

Hang Power Clean
6x3

10 Min AMRAP
20 Sit Ups
40 DU's
10 Burpees

Read More

Tuesday - February 7, 2017

February 7, 2017

14 Min EMOM
Odd: 6 Chest to Bar
Even: 30 Sec Handstand Hold

Death By Front Squat
(135/95)
*off the floor

Read More

Monday - February 6, 2017

February 6, 2017

"Max Out Monday"
Push Press
1 rep max

For Time:
21‐15‐9
Deadlift (185 / 135)
Box Jump Over (24/20)

Read More

Posted Kids!

Saturday - February 4, 2017

February 4, 2017

For time with a bro or bitch

100 Power Clean (95/65)
100 sit ups
100 Shoulder to overhead
100 bar facing burpees
100 Wall Balls (20/14)
100 cal row

Partners break up any way
One works, one rests

Read More

Friday - February 3, 2017

February 3, 2017

Floor Press
4x6

10 Min AMRAP
18 American Swings
6 HSPU

Read More

Thursday - February 2, 2017

February 2, 2017

For Time:
40 T2B
40 Box Jump Overs
(break up as needed)

6 Rounds For Time
35 Double Unders
1 Power Clean and Jerk (185/135)
6 Pistols (3/3)

Read More

February 1, 2017

February 1, 2017

12 Min EMOM
1 Squat Clean
1 Front Squat

3 Rounds For Time
10 Deads (225/185)
500m Row

Read More

Tuesday - January 31, 2017

January 31, 2017

Push Press
4x5

"Cindy"
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Read More

Monday - January 30, 2017

January 30, 2017

4 Sets
A1: Waiter Walks
A2: Suitcase carry
A3: Banded Walk Outs

10 Min Ladder
3‐6‐9‐…
Burpees
10‐20‐30‐…
Double Unders

Read More

Saturday - January 28, 2017

January 28, 2017

For time:

27 calorie row buy in

then,

4 rounds of:
10 Hang Power Snatch (115/75)
10 Hand Release Push ups
10 Thursters
10 Toes to bar

then,
27 cal row buy out

RIP ROXY

Read More

Friday - January 27, 2017

January 27, 2017

Squat Clean
Hang Squat Clean

3 Rounds for Time
12 Cal Row
6 Power Cleans (135/95)
12 Wall Balls
6 Bar‐facing Burpees
‐Rest 2 min btw each round

Read More

Thursday - January 26, 2017

January 26, 2017

10 Min EMOM
3 Push Press
*from the floor

Tabata:
DU
Row (meters)
DU
Row

Read More

Wednesday - January 25, 2017

January 25, 2017

Death By Burpees
*max 15 min

For time
21‐15‐9
American Swings
Pull Ups
Box Jumps

Read More

congrats men! Matt P and Cris on to regular class

Tuesday - January 24, 2017

January 24, 2017

4 sets
A1: Power Snatch (2 reps)
A2: Seated Box Jump (5 reps)

10 Min AMRAP
24 DU's
18 Lunge Steps
12 Sit Ups
6 Hang Power Cleans (115/75)

Read More

Monday - January 23, 2017

January 23, 2017

DB Single Leg RDL (8
per leg)
A2: Max L‐Sit Hold

With a Partner
15 Min AMRAP
40 Cal Row
20 Front Squats (135/95)
*Split up as needed

Read More

Friday - January 20, 2017

January 20, 2017

Hero WOD "Marston"
20 min AMRAP
1 Deadlift (405/315)
10 Toes to Bar
15 Bar‐facing Burpee

Read More

Thursday - January 19, 2017

January 19, 2017

Overhead Squat
5x3

For time:
30 Wall Balls
15 Push Ups
45 Russian Swings
15 Push Ups
30 Wall Balls
*30 DU's after each round

Read More

Wednesday - January 18, 2017

January 18, 2017

4 sets
A1: Bench Press (6 reps)
A2: Bent over BB row (8 reps)

12 Min Ladder
2‐4‐6‐…
Row Cal
Burpee
Box Jump

Read More

Tuesday - January 17, 2017

January 17, 2017

4 sets (not for time)
Max plank hold
10 C2B

"Isabel"
30 Snatches (135/95)

Read More

Monday - January 16, 2017

January 16, 2017

Squat Clean (2 reps)
A2: DB Strict Press (6 reps)

10 Min AMRAP
25 Squats
10 Shouder 2 OH (115/85)

Read More

Saturday - January 14, 2017

January 14, 2017

10 min AMRAP with a partner

3 Power Cleans (155/105)
6 Box Jumps (24/20)
12 Double Unders

rest 5 min

10 min AMPRAP with a partner

3 Thrusters (105/75)
6 Toes to Bar
12 Double Unders

Read More

Friday - January 13, 2017

January 13, 2017

Complex:
3 sets AMRAP
Press
Push Press
Push Jerk
(95/65)

5 Rounds for time
15 Burpees
50 DU's

Read More

Thursday - January 12, 2017

January 12, 2017

4 Max Sets
C2B Pull Up

24 Min EMOM
Min 1: 3 Power Snatch
Min 2: 30 DU's
Min 3: 30 sec plank hold

Read More

Wednesday - January 11, 2017

January 11, 2017

12 Min EMOM
4 Lateral Hop Burpees
1 Squat Clean

2 Rounds for Time
40 American Swings
100 DU's
40 Wall Balls
500m Row

Read More

Tuesday - January 10, 2017

January 10, 2017

4 Sets
A1: Deadlift (6 reps)
A2: Handstand Hold (max)

Death By:
Pull Up
*Once completed ‐ Max Cal Row
in 5 min.

Read More

Monday - January 9, 2017

January 9, 2017

BB Complex
Hang Power Clean
Front Squat
Jerk

1 RM


10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

Friday - January 6, 2017

January 6, 2017


Open WOD 16.5
For time:
21‐18‐15‐12‐9‐6‐3
Thrusters
Burpees

Read More

Thursday - January 5, 2017

January 5, 2017

4 sets
A1: Bench Press (8 reps)
A2: HSPU (8 reps)

Open WOD 12.2
10 Min AMRAP
30 Power Snatch (75/45)
30 Power Snatch (135/75)
30 Power Snatch (165/100)
AMRAP Power Snatch (205/120)

Read More

Wednesday - January 4, 2017

January 4, 2017

10 Min EMOM
6‐8 Strict Pull Ups

Open WOD 11.4
10 Min AMRAP
60 Bar‐facing Burpees
30 Overhead Squat (120/90)
10 Muscle Ups

Read More

Tuesday - January 3, 2017

January 3, 2017

BB Front Rack Forward Lunge
5 x 5 (per leg)

Open WOD 12.3
18 Min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar

Read More

Monday - January 2, 2017

January 2, 2017

"Max Out Monday"
Power Clean
1Rep Max

Open WOD 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches (75/55)

Read More

Friday - December 30, 2016

December 30, 2016

10 Min EMOM
3‐5 HSPU

10 Min Ladder
2‐4‐6‐…
American Swings
10‐20‐30‐…
Double unders

Read More

Thursday - December 29, 2016

December 29, 2016

Complex:
Snatch Balance
2 OHS

5 Rounds for Time
5 Front Squats (135/95)
10 Cal Row
15 T2B

Read More

Wednesday - December 28, 2016

December 28, 2016

5 Sets
A1: DB 1 Arm Row (10 per)
A2: Single Leg RDL (10 per)

10 Min AMRAP
30 Double unders
10 Burpee Box Jumps (24/20)

Read More

Tuesday - December 27, 2016

December 27, 2016

5 Sets
A1: 2 Legless Rope Climb
A2: 45‐60 sec plank

Every 2 min for 10 rounds
1 Shankle Complex

"Shankle Complex"
1 Deadlift
3 Hang Clean Pulls
1 Hang Clean
2 Jerks

Read More

Monday - December 26, 2016

December 26, 2016

Front Squat
4x8

3 rounds FGB‐style
Box Jump (24/20)
Russian Swing (1.5/1)
Sit Ups
Wall Balls (20/14)
Row (calories)

Read More

Saturday - December 24, 2016

December 24, 2016

24 Min AMRAP
Partner workout

24 Burpees
12 Hang Power Cleans (115/75) Rx+(135/95)
24 Sit ups
12 Shoulder to overhead (115/75) Rx+(135/95)
24 Double unders

*each athlete must do half of each movement
**except DU's, both athletes do all 24

Read More

Friday - December 23, 2016

December 23, 2016

CF Open WOD 11.3
5 Min AMRAP
Squat Clean & Jerk (165/110)

For time:
21‐15‐9
Toes to Bar
OverHead Squat (75/55)

Read More

Thursday - December 22, 2016

December 22, 2016

Hero WOD "Jennifer"

26 min AMRAP
10 Pull Ups
15 KB Swings (1.5/1 pd)
20 Box Jumps (24/20)

Read More

Wednesday - December 21, 2016

December 21, 2016

4 Sets
A1: One Arm DB Snatch (5 per
arm)
A2: Suitcase Carry

12 Min Ladder
3‐6‐9‐12‐…
Row (Calories)
Thrusters (95/65)

Read More

what's your excuse?

Tuesday - December 20, 2016

December 20, 2016

10 Min EMOM
3 Push Press

5 rounds for time
20 Burpees
rest 1 Min

Read More

Monday - December 19, 2016

December 19, 2016

Front Squat
5 x 5

For time:
50‐40‐30‐20‐10
DU's
Squats
Sit Ups

Read More

Friday - December 16, 2016

December 16, 2016

4 Sets
A1: Squat Snatch (3 reps)
A2: Strict Toes to bar (8 reps)

10 Min Ladder
10‐20‐30‐40‐...

Double unders
1‐2‐3‐4‐…
Box Jump Over (24/20)
Handstand Push-ups

Read More

Thursday - December 15, 2016

December 15, 2016

Rowing Time Trial
2000M

Front Rack Forward Lunge
5 Sets of 5 (per leg)

Read More

Wednesday - December 14, 2016

December 14, 2016

10 Min EMOM
3 Muscle Ups

For Time
50 Box Jumps (24/20)
50 Russian Swings
50 Sit Ups
50 Wall Balls
50 Burpees
50 Push Press (45/35)

Read More

Tuesday - December 13, 2016

December 13, 2016

Complex:
Power Clean
Push Press
Hang Squat Clean Thruster

3 Rounds for time
80 Double Unders
40 Air Squats
20 Deadlifts (185/135)

Read More

Monday - December 12, 2016

December 12, 2016

5 Sets
A1: Floor Press (6 reps)
A2: Plank (45‐60 Sec)

10 Min AMRAP
Row 250m
5 Bear Complex (95/65)*

*Complex must be unbroken,
but reps can be broken

Read More

Saturday - December 10, 2016

December 10, 2016

the double chipper

2 Rounds For Time

25 Ground to Overhead (95/65)
25 Burpees
25 Toes to Bar
25 Hand release Push-ups
25 Pull-ups
25 Calorie Row

Read More

Friday - December 9, 2016

December 9, 2016

Weighted Pull Ups
Sets of 3

3 Rounds for Time
12 Hang Cleans (135/95)
21 Cal Row

Read More

Thursday - December 8, 2016

December 8, 2016

Complex:
Snatch Balance
2x OHS

For Time
Row 1000m
4 rounds
6 Power Cleans (165/110)
24 Sit Ups
then,
Row 500m

Read More

Lauren Fisher, CrossFit Invictus

Wednesday - November 7, 2016

December 7, 2016

Sets
A1: Strict Press (6 reps)
A2: DB One arm row (8 per arm)

15 Min AMRAP
5 C2B Pull Ups
10 Box Jump Overs (24/20)
150m Row
20 DU's

Read More

Posted's friend from Crystal Lake, fitpinup37 made CrossFit HQ's intsta

Tuesday - December 6, 2016

December 6, 2016

10 Min EMOM
4 Bar‐hop burpees
1 Power Clean and Jerk

Not For Time
20 Deads (185/125)
15 Deads (225/155)
10 Deads (275/185)
5 Deads (315/225)
*looking for perfect form

Read More

Monday - December 5, 2016

December 5, 2016

"Max Out Monday"
Front Squat
1 RM

5 Min AMRAP
15 Squats
10 Russian Swings
rest 2 Min
5 Min AMRAP
15 Thrusters (45/45)
10 Russian Swings

Read More

Friday - December 2, 2016

December 2, 2016

4 Sets
A1: Suitcase / Waiter Walk
(same wt. in each hand)
A2: Banded Walk Outs

For time:
5 Rounds of Cindy
3 Rounds of DT

Read More

Thursday - December 1, 2016

December 1, 2016

5 Sets
A1: Pistols (4‐5 per leg)
A2: Single Leg RDL (6 per leg)

For time:
200 DU's
100 Lunge Steps
50 KB PP (25/arm)

Read More

Wednesday - November 30, 2016

November 30, 2016

3 Position Snatch

12 Min AMRAP
24 Cal Row
12 Toes to Bar
6 Handstand Push-ups

Read More

Tuesday - November 29, 2016

November 29, 2016

5 Sets
A1: Deadlift (6 reps)
A2: DB Press (8 reps)

"GI Jane"
100 Burpee Pull‐Ups

Read More

Merica

Monday - November 28, 2016

November 28, 2016

Tabata
Squat
Sit Ups
Push Ups

3 rounds for time
15 OHS (95/65)
75 DU's

Read More

Friday - November 25, 2016

November 25, 2016

Teams of 3

For time:

Row 3000m (rotate every 500m)
300 Sit ups
150 Wall Balls
75 Squat clean thrusters (95/65)
Row 1500m (rotate every 250)
75 Hang power clean (135/95)
150 American KB Swings
300 Lunge steps
Row 3000m (rotate every 500m)

Read More

Great turnout!

Thanksgiving 2016

November 24, 2016

Run 5k

Read More

Wednesday - November 23, 2016

November 23, 2016

5 Sets
A1: Ring Dips (8 reps)
A2: One Arm DB Row (8 per)

For Time:
15‐12‐9
Shoulder 2 OH (135/95)
C2BPull Up

Read More

Tuesday - November 22, 2016

November 22, 2016

12 Min EMOM
20 DU's
1 Power Clean & Jerk

3 Rounds for time
Row 500m
24 Box Jumps (24/20)
24 Russian Swings

Read More

Everyone loves pizza

Monday - November 21, 2016

November 21, 2016

5 Sets
Front Rack Forward Lunge
5 per leg

8 Min AMRAP
32 DU's
16 HPC (75/55)
16 DU's
8 Hang Cleans (75/55)

Read More

Saturday - November 19, 2016

November 19, 2016

AMRAP 7
7 DL (135/95)
7 HR push up
7 pull up

Rest 3 min

AMRAP 7
7 HPC (115/75)
7 sit ups
7 box jumps

Rest 3 min

AMRAP 7
7 Thrusters (95/65)
7 TTB
7 lat bar hop burpees

Read More

Teen class running....

Friday - November 18, 2016

November 18, 2016

5 Sets
A1: Back Extension (10 reps)
A2: Hollow Rocks (10 reps)

5 Rounds for time
200m Row
20 Wall Balls

Read More

Thursday - November 17, 2016

November 17, 2016

Hero WOD
"Sisson"
20 min AMRAP
1 Rope Climb
5 Burpees
200m run

Core Work

Read More

Wednesday - November 16, 2016

November 16, 2016

"The Other Total"
Clean
Bench Press
Overhead Squat

Read More

Tuesday - November 15, 2016

November 15, 2016

For time
100 Toes to Bar
*Any break in reps, do 20 Double Unders


18 min EMOM
even: 2 Power Snatch
odd: 20 Lateral Bar Hops

Read More

Coach Karyn is always watching

Monday - November 14, 2016

November 14, 2016

BB Complex:
2 Squat Clean
2 Hang Power Cleans
2 Push Jerks

12 Min AMRAP
21 Russian Swings
15 Burpees
9 KB PP (per arm)

Read More

Friday - November 11, 2016

November 11, 2016

Front Rack Reverse Lunge
4 x 6 (per leg)

10 Min AMRAP
10 Power Snatch (75/55)
10 Front Squat (75/55)
10 Box Jumps (24/20)

Read More

Thursday - November 10, 2016

November 10, 2016

For time:
20 MU's
or
40 Strict Pull Ups
40 HR Push Ups

4 rounds for time
6 Power Cleans (165/105)
12 Cal Row
24 Sit Ups

Read More

another Green grad

Wednesday - November 9, 2016

November 9, 2016

10 Min EMOM
1 Squat Clean & Split Jerk

With a 12 Min Clock
Row 1 K
then AMRAP,
20 Wall Balls
40 Double Under's

Read More

Tuesday - November 8, 2016

November 8, 2016

5 Sets
A1: DB Thruster (8 reps)
A2: Plank Hold (45 sec)

Tabata:
Burpees
Pull Ups
Box Jumps
Sit Ups

Read More

Monday - November 7, 2016

November 7, 2016

"Max Out Monday"
Deadlift
1 Rep Max

2 Rounds For Time
15 Burpees
30 Squats
800m Run

Read More

Friday - November 4, 2016

November 4, 2016

10 Min EMOM
Power Clean
Hang Squat Clean

5 Rounds for time
7 Toes to Bar
14 Squats
21 Double Unders

Read More

Thursday - November 3, 2016

November 3, 2016

Deadlift
5x5

Tabata
Row (10 Rds)
Double Unders (10 Rds)

Read More

Wednesday - November 2, 2016

November 2, 2016

4 Sets
A1: L‐Sit (Max time)
A2: Dog Scoot (Length of gym)
A3: Bar Hang (20‐30sec)
A4: Superman (10 reps)

8 Min AMRAP
24 Lunges
8 Thrusters (95/65)

Read More

Tuesday - November 1, 2016

November 1, 2016

"Torokhtiy‐Complex"
Squat Snatch
Snatch Balance
Overhead Squat

3 Rounds for time
400m Run
10 Burpee Box Jumps
15 American Swings
*Rest 1 min

Read More

Happy Halloween

HALLOWEEN - October 31, 2016

October 31, 2016

Halloween Monster Mash Up

With a partner:
100 Pull Ups ("Angie")
30 Clean and Jerks ("Grace")
100 Push Ups
30 Snatches ("Isabel")
100 Sit Ups
150 Wall Balls ("Karen")
100 Squats

Read More

Saturday - October 29, 2016

October 29, 2016

AMRAP 25 min
5 squat clean (135/95)
10 TTB
15 box jumps
200 m run

Read More

Friday - October 28, 2016

October 28, 2016

10 Min
"Cindy"
or
"Mary"

10 Min AMRAP
Run 400m
10 Deads (135/95)
5 Shoulder 2 OH (135/95)


"Cindy"
5 Pull Up, 10 Push Up, 15 Squats
"Mary"
5 HSPU, 10 Pistols, 15 Pull Ups

Read More

Thursday - October 27, 2016

October 27, 2016

10 Min EMOM
Power Snatch
Hang Power Snatch

"The Heist"
3 Rounds for Time
21 Calorie Row
15 Bar Facing Burpees
9 Squat Snatches (115/80)

Read More

Wednesday - October 26, 2016

October 26, 2016

Front Squat
6x3

"Nasty Girls"
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Clean (135/95)

Read More

Tuesday - October 25, 2016

October 25, 2016

3 Min AMRAP
Wall Walks
Then,
12 Min EMOM
Even: 30 Sec Plank
Odd: 20 Sec HS Hold

Death By
Shoulder 2 OH (115/75)

*Row distance after
1‐10 Min ‐ 1250m Row
11‐15 Min ‐ 1000m Row
16+ ‐ 750m Row

Read More

Monday - October 24, 2016

October 24, 2016

Push Jerk
8x2

4 Min Ladder
5‐10‐15‐…
Russian Swing
*20 Double Unders After each round

*Rest 2 min, then

4 min AMRAP
10 Goblet Squats (1.5/1)
25 Double Unders

Read More

Friday - October 21, 2016

October 21, 2016

Deadlift
5 x 5

8 Min AMRAP
21 Squats
15 Push Ups
9 Hang Power Cleans (115/75)

Read More

Thursday - October 20, 2016

October 20, 2016

For time
15‐10‐5
Handstand Push-up
Box Jump (30/24)

2 Rounds for time
5 Cleans (185/115)
100 Double Unders
25 Toes to Bar

Read More

I don't know about you guys, but I can't get enough Ken Bone

Wednesday - October 19, 2016

October 19, 2016

Every 10 Sec for 5 min
1 Power Clean

In 9 min for Max Snatch reps
Run 1 mile
then,
Max squat snatches (95/65)

Read More

Tuesday - October 18, 2016

October 18, 2016

1‐1/4 Back Squats
4 x 10

Running clock of 20 Min
Death by Pull Up

Once you Fail,
EMOM (30 Double unders or singles)

Read More

Monday - October 17, 2016

October 17, 2016

4 sets
A1: Hollow Rocks (15 reps)
A2: Kneeling Banded Rows (10
per arm)
A3: Suitcase Carry

15 Min AMRAP
Run 800m
40 Burpees
Row 20 Cal
40 Squats

Read More

Congrats to Posted's athletes Evan and Rob on their Men's Rx 3rd place finish at CrossFit Sugar Grove's Monster Mash

Saturday - October 15, 2016

October 15, 2016

5 rounds for time

21 Kettlebell swings (53/35)
15 box jump overs
9 Ground to Overhead (135/95)
400M run

Read More

Friday - October 14, 2016

October 14, 2016

Complex:
Squat Clean
Hang Squat Clean
2 Front Squats

For time
50 DU's
50 Squats
40 DU's
40 Sit Ups
30 DU's
30 Push Ups
20 DU's
20 Pull Ups
10 DU's
10 Burpees

Read More

Thursday - October 13, 2016

October 13, 2016

4 Sets
A1: DB Press (10 reps)
A2: Prowler Push (heavy)
A3: Farmers Walk

1 Min ON / 1 Min OFF
for 7 Rounds
100m Shuttle Sprint
(max meters)

Read More

Conan and Kevin Hart at CrossFit Horsepower in Studio City, CA

Wednesday - October 12, 2016

October 12, 2016

3 Rounds
3 Rope Climbs
10 Toes to Bar
15 Push Ups
*rest as needed between rounds

For time:
25 Overhead Squats (115/75)
5 Muscle Ups
50 Box Jumps (24/20)

Read More

Tuesday - October 11, 2016

October 11, 2016

Power Snatch
Singles

12 Min AMRAP
Row 20 Cals
10 Lateral bar‐hop burpees
5 Deads (225/155)

Read More

Monday - October 10, 2016

October 10, 2016

A1:Rack Reverse Lunge (6 per leg)
A2: Max Effort Handstand Hold

3 Rounds for time
400m run
10 Power Cleans (135/95)
30 Wall Balls

Read More

CrossFit Teens!

Friday - October 7, 2016

October 7, 2016

"GI Jane"
For time
100 Burpee Pull Ups

8 Min AMRAP
40 Double Unders
8 Hang Power Clean & Jerk (95/65)

Read More

CrossFit Kids!

Thursday - October 6, 2016

October 6, 2016

4 Sets
A1: DB Power Snatch (6 per arm)
A2: DB Pull Over (10 reps)

"Masters Qualifer 14.3"
3 Rounds for time
50 Calorie Row
15 Handstand Push-ups
50 Double Unders

Read More

Wednesday - October 5, 2016

October 5, 2016

Thruster
6x3

15 Min Ladder
10‐15‐20…
Box Jump Over (24/20)
*Run 400m after each round

Read More

Tuesday - October 4, 2016

October 4, 2016

5 Rounds
2 Rope Climbs
10 Toes to Bar

18 Min EMOM
Min 1: 12 Wall Balls
Min 2: 3 Push Press
Min 3: 10 Russian Swings

Read More

Monday - October 3, 2016

October 3, 2016

"Max Out Monday"
3 RM Deadlift

10 Min AMRAP
5 Squat Cleans (135/95)
15 Hand release Push Ups

Read More

Saturday - October 1, 2016

October 1, 2016

"Victoria"

5 Rounds for Time (Victoria was a teacher for 5 years)

10 Thrusters (95/65) (room 10)
14 Box Jumps (24/20) (occurred on 12/14/12)
12 Sumo Deadlift High Pull (95/65) (occurred on 12/14/12)
27 KB Swings (53/35) (Victoria was 27 yrs old)

Read More

Friday - September 30, 2016

September 30, 2016

Deadlift
2 x 10
2 x 5
2 x 2

9 Min Fran‐Ladder
3, 6, 9, 12…
Thrusters (95/65)
Pull Ups

Read More

Thursday - September 29, 2016

September 29, 2016

A1: Seated Box Jump
A2: Peg Board
A3: Max Distance Broad Jump

2 Rounds for time
60 Double Unders
40 Russian Swings
20 Box Jumps (30/24)

Read More

Nightmare on Plainfield Street, sweet dreams biiiiatches

Wednesday - September 28, 2016

September 28, 2016

10 Min EMOM
4 Lateral Bar Hop Burpees
2 Power Cleans

5 Rounds for Time
3 Ring Muscle Ups
10 Shoulder 2 Overhead (115/75)
10 Toes to Bar

Read More

Tuesday - September 27, 2016

September 27, 2016

"Diane"
21‐15‐9
Deadlift (225/155)
Handstand Push up

Prowler Push

Read More

Congrats to coach Matt and Becky! They got hitched!

Monday - September 26, 2016

September 26, 2016

4 Rounds
A1: 8‐12 Strict Pull Ups
A2: 45‐60 sec plank



For Time

400m Run
50 Sit Ups
400m Run
50 Push Ups
400m Run
50 Squats
400m Run
50 Jump tucks

Read More

Saturday - September 24, 2016

September 24, 2016

For Time:

21 Hang Power Cleans (135/95)
40 Lateral Bar Hop Burpees
800M Run

15 Hang Power Cleans (135/95)
20 Lateral Bar Hop Burpees
400M Run

9 Hang Power Cleans (135/95)
10 Lateral Bar Hop Burpees
200M Run


Read More

Friday - September 23, 2016

September 23, 2016

Every 30 sec for 10 min
1 Hang Snatch


In 10 Min
150 Double Unders (buy in)

then,
2‐4‐6‐8, … Ladder
Burpees
Squats

Read More

Greg Glassman quote

Thursday - September 22, 2016

September 22, 2016

3 Sets
A1: Front Squat (12 reps)
A2: Hollow Rocks (12 Reps)
A3: Suitcase Carry

8 Rounds for time
100m Row
*rest 1 Min

Read More

Friends don't let friends ROM wod alone

Wednesday - September 21, 2016

September 21, 2016

12 Min EMOM
Even: 2 Rope Climbs
Odd: 3 Ring Muscle Ups

For Time
27 ‐ 18 ‐ 9
Box Jump (24/20)
Wall Ball (20/14)

Read More

Congrats to Evan and Rob who finished 4th in the final (out of 19 total teams) during Saturday and Sunday's competition at CrossFit Freedom in Libertyville

Tuesday - September 20, 2016

September 20, 2016

Complex:
2 Push Press
Push Jerk

12 Min AMRAP
15 Calorie Row
12 Toes to Bar
9 Power Clean and Jerk (135/95)

Read More

Coach Mike with his future CrossFitter niece, Lenny

Monday - September 19, 2016

September 19, 2016

Deadlift
10 x 2

14 Min AMRAP
400m Run
10 Cleans (165/105)

Read More

Saturday - September 17, 2016

September 17, 2016

For time

40 pull ups
30 c&j (115/75)
20 bar facing Burpees

Rest 5 mim

21-15-9
Deadlift (205/155)
Sit Up
*50 DUs after each round

Rest 5 min

Run 800m

Read More

Friday - September 16, 2016

September 16, 2016

14 Min EMOM
Even: 8‐10 Toes to Bar
Odd: 8‐10 Box Jump (30/24)

3 Rounds for time
21 American Swings
15 Calorie Row
9 Thrusters (95/65)

Read More

Thursday - September 15, 2016

September 15, 2016

Power Snatch
8x2

15 Min AMRAP
5 Wall Walks
20 Wall Balls
400m Run

Read More

Wednesday - September 14, 2016

September 14, 2016

10 Min EMOM
Use 2 KB or DB
1 Clean & jerk
1 Front Squat
1 Push press
1 Front Squat
1 Push press

2 Rounds for time
150 DU
75 Cal Row
50 Sit Ups

Read More

Tuesday - September 13, 2016

September 13, 2016

"Lynne"
5 Rounds
Max reps
BW Bench Press
Pull Ups
* Not timed

Read More

Monday - September 12, 2016

September 12, 2016

"Max Out Monday"
1 RM
Back Squat

3 Min AMRAP
6 Jump Tucks
6 HPC (95/65)
‐Rest 2 min‐
3 Min AMRAP
6 Burpees
6 S2OH (95/65)

Read More

Hello, do you want to be my partner?!

Saturday - September 10, 2016

September 10, 2016

4 rounds with a partner

15 G2OH (95/65)
15 T2b
15 Box jumps
15 American swings

*3 Burpees at the start of each min.

Read More

Cliff with an easy 315 lbs split jerk

Friday - September 9, 2016

September 9, 2016

For time:
30 Thrusters (135/95)

8 min Ladder
1‐2‐3‐4…
Squat Clean (115/75)
Burpee Box Jump Over (24/20)

Read More

Thursday - September 8, 2016

September 8, 2016

4 Sets
A1: Rear Leg Elevated Squats (12
Per leg)
A2: Ring Rows (12 reps)

10 Rounds for time
10 Deads (135/95)
10 Push Ups
20 DU's

Read More

Wednesday - September 7, 2016

September 7, 2016

12 Mon EMOM
20 DU's
1 Power Clean

10 Min AMRAP
18 Russian Swings
9 Cal Row
1 Squat Snatch (135/95)

Read More

Becky dancing. why? we don't know...

Tuesday - September 6, 2016

September 6, 2016

4 sets
A1: Single Arm DB Press (10 per
arm)
A2: 30‐45 Sec HS Hold

3 Rounds For Time
Run 400m (20/14 Ball)
5 MU's

Read More

Rain doesn't stop Posted nation

LABOR DAY

September 5, 2016

5min AMRAP of each

2min rest in between

15 squats
200m run

10 Thrusters (45)
5 Burpees

15 Lunges
5 Pull-ups

10 Box jumps (20in)
10 sit-ups

Read More

Friday - September 2, 2016

September 2, 2016

Complex:
Power Clean
Hang Clean
2 Push Jerks

8 Min Ladder
10‐20‐30‐40‐…
DU's
1‐2‐3‐4‐…
OHS (135/95)

Read More

On Ramp Grads!

Thursday - September 1, 2016

September 1, 2016

Approx every 1 min
1 Front Squat
*Can be off a rack
12 reps

Time Trial
Run 1.5 miles

Read More

Wednesday - August 31, 2016

August 31, 2016

Ring Push Ups
5 sets of 10

For time:
30 Burpees
60 Russian Swings
30 Burpees

Read More

Tuesday - August 30, 2016

August 30, 2016

4 sets
A1: KB Snatch (6 per arm)
A2: BB Row (8 reps)

4 Rounds for time
5 Squat Clean Thrusters
(155/105)
25 Sit Ups
250m Row

Read More

Monday - August 29, 2016

August 29, 2016

Deadlift
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

Open WOD 11.1
10 Min AMRAP
30 DU's
15 Power Snatch (75/55)

Read More

"Now I'm just going to eat and feel myself get stronger" Pat Sherwood

Saturday - August 27, 2016

August 27, 2016

15 min clock
Max Clean & Jerk

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Read More

Friday - August 26, 2016

August 26, 2016

Pistol
Practice / Progression

18 Min AMRAP
10 Cal Row
200m Run
30 DU's
10 Deads (135/95)
20 Russian Swings
30 Wall Ball Shots

Read More

Thursday - August 25, 2016

August 25, 2016

A1: Sots Press (4x5)
A2: Bentover BB Row (4x8)

3 Rounds For Time
21 Box Jump (24/20)
15 Toes to Bar
9 Power Clean (135/95)
Run 400m

Read More

Wednesday - August 24, 2016

August 24, 2016

Single Leg RDL
4 x 10 per leg

4 Rounds of 2 Min
For Max Total Calories:
2 Rope Climbs
Row (Cals)
*Rest 2 Min after each round

Read More

Tuesday - August 23, 2016

August 23, 2016

Weighted Pull Up
5 x 3

10 Min AMRAP
15 Lateral Barbell Burpees
10 Squat Cleans (155/105)
15 Lateral Barbell Burpees
10 Squat Cleans (185/125)
15 Lateral Barbell Burpees
10 Squat Cleans (205/145)
15 Lateral Barbell Burpees
Max Sq Clns (225/155)

Read More

Fist bump to Nicole, Chris C, and Jose to competing in the Battle at the Ballpark in Peoria

Monday - August 22, 2016

August 22, 2016

Overhead Squat
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

16 Min EMOM
Even: 30 Sec Deadlift Hold
Odd: 3 Shoulder to Overhead
*Use same weight for both

Read More

Congrats to Tess, Holly, and Micaela on competing in the Amplify Open this past weekend

Friday - August 19, 2016

August 19, 2016

Push Press
4 x 6

10 min Ladder
5‐10‐15‐20‐…
Row Cals
10‐20‐30‐40‐…
Thrusters (45/45)

Read More

Posted crew watching Natalie in her first ever GRID league match

Thursday - August 18, 2016

August 18, 2016

Rope Climbs
3 Sets of 3

15 Min EMOM
400m Run
4 Power Snatch (135/95)
8 Strict Pull Ups

Read More

Tia-Clair Toomey Australian Olympian & 2nd Fittest Woman on Earth (2015 & 2016)

Wednesday - August 17, 2016

August 17, 2016

Complex: 5 sets
Power Clean
Front Squat
Hang Power Clean
Front Squat
Jerk
Front Squat

"Elizabeth"
21‐15‐9
Clean
Ring Dips

Read More

Tuesday - August 16, 2016

August 16, 2016

Barbell Reverse Lunge
4 x 8 per leg

For time:
30 Box Jumps (30/24)
30 Burpees
30 Toes to Bar
15 Box Jumps (30/24)
15 Burpees
15 Toes to Bar

Read More

Monday - August 15, 2016

August 15, 2016

8 Min EMOM
5‐8 HSPU
or
3‐5 Deficit HSPU

"Annie"
50‐40‐30‐20‐10
Double Unders
Sit Ups

Read More

Saturday - August 13, 2016

August 13, 2016

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Read More

Friday - August 12, 2016

August 12, 2016

Power Snatch
Doubles

4 Rounds for time
Row 500m
5 Wall Walks
15 Box Jump Overs (24/20 in)

Read More

Thursday - August 11, 2016

August 11, 2016

Deadlift
In 15 min
Work to a heavy set of 5 reps

WOD 1:
3 rounds for time
2 Deads (315/205)
20 DU's

WOD 2:
10 Min AMRAP
20 Wall Balls
40 DU's
20 Sit Ups

Read More

Wednesday - August 10, 2016

August 10, 2016

MU Practice

For time:
21‐15‐9
Overhead Squat (95/65)
Burpee

Read More

quote from Lisbeth Darsh, good social media follow in my opinion

Tuesday - August 9, 2016

August 9, 2016

12 Min EMOM
2 Power Clean
1 Push Jerk

In 10 min for max Double Unders
Run 1 mile
then, max Double Unders

Read More

On Ramp (Beginner's Class) working hard

Monday - August 8, 2016

August 8, 2016

Floor Press
4 x 8

12 Min Clock
Establish a 1 RM Squat Clean
*Must run 200m before each
attempt

Read More

Saturday - August 6, 2016

August 6, 2016

With a partner:

12 min AMRAP
Partner A: 1 round of Cindy
Partner B: 3 Deadlifts (245/195)
*partners alternate rounds

Rest 3 min

10 min AMRAP
Partner A:
5 Burpees
10 Sit-ups
Partner B:
3 Power Cleans (155/105)

Read More

Friday - August 5, 2016

August 5, 2016

For time:
40 Box Jump Overs (24/20)

8 Rounds for Time
200m Run
20 Double Unders
10 Russian Swings

Read More

Relax, get outside, try new things.... Picture taken at Hardware Sustainable Gastropub and Brewery in North Aurora. Highly recommend

Thursday - August 4, 2016

August 4, 2016

12 Min EMOM
Hang Snatch

12 Min AMRAP
12 Power Snatch (95/65)
24 Cal Row
48 Lateral Bar Hops

Read More

Wednesday - August 3, 2016

August 3, 2016

1 1/4 Front Squat
4 sets of 8

For Time
400m Run
10 Handstand Push-up (HSPU)
400m Run
20 Toes to Bar
400m Run
30 Hand Release Push-Ups
400m Run
40 Sit-Ups

Read More

crossfit@12labours working through the worm in #TeamMurph. Watch 📺 http://games.crossfit.com/ #CrossFit #crossfitgames

Tuesday - August 2, 2016

August 2, 2016

Rope Climb
3 sets of 3 reps as fast as possible
Rest as needed between sets

Death By:
Hang Power Clean (135/95)

Read More

Monday - August 1, 2016

August 1, 2016

Max Out Monday
Split Jerk
1RM

15 Min AMRAP
30 Burpees
30 Thrusters (75/55)
20 Burpees
30 Thrusters (95/65)
10 Burpees
Max Thrusters (135/95)

Read More

Friday - July 29, 2016

July 29, 2016

Push Press
15 min to establish a heavy set of 5

12 Min Ladder
2, 4, 6, 8...
Deads (205/115)
*8 Burpees
8 Box Jumps (24/20)
after each round

Read More

coach Matt and Jason post wod in Hermosa Beach, CA. Thanks to CrossFit Horsepower for having them

Thursday - July 28, 2016

July 28, 2016

Masters / Teens Events 4 & 5
"Deuce‐Deuce" (4 min cap)
For time:
22 T2B
22 Clean & Jerks (95/65)
160M Sprint

"Squat Clean" (5 min cap)
1 Rep Max Squat Clean
*starts 1 min after event 4 time
cap

Read More

Krewella on Friday at the CrossFit Games

Wednesday - July 27, 2016

July 27, 2016

Bench Press
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

6 Min Ladder
10‐20‐30‐40…
DU's
5‐10‐15‐20…
OH Lunge Steps

Rest 2 min, then

6 Min Ladder
10‐20‐30‐40…
Row Cals
5‐10‐15‐20
American Swings

Read More

coach Karyn and Greg Glassman

Tuesday - July 26, 2016

July 26, 2016

Depth Jump
Broad Jump
High Jump

2 Rounds
10 Strict Pull Ups
10 Strict K2E
40 Pull Ups
40 Sit Ups

Read More

Monday - July 25, 2016

July 25, 2016

Back Squat
2x10 @ 65%
2x5 @ 75%
2x2 @ 90%

For time:
30 Wall Balls
15 HSPU
400m Run

rest 1 min

30 Goblet Squats
15 Burpees
400m run

rest 1 min

30 Squats
15 Push Ups
400m Run

Read More

Friday - July 22, 2016

July 22, 2016

Power Snatch
Singles

For Time
10‐20‐30‐20‐10
Sit Ups
DU's
Box Jump

Read More

at the CrossFit Games meal

Thursday - July 21, 2016

July 21, 2016

5 x 8 (per leg)
A1: Weighted Split Squats
A2: Single leg RDL

Max Calorie Row in 15 min

Read More

Wednesday - July 20, 2016

July 20, 2016

6 min AMRAP
Wall Walks

For time (16 min cap):
15 Cleans (135/85)
13 Cleans (185/115)
11 Cleans (225/145)
9 Cleans (275/175)
*25 T2B / 50 DU's before each
round

Read More

Tuesday - July 19, 2016

July 19, 2016

12 min EMOM
Power Clean
Hang Power Clean
Push Jerk

For Time:
200 DU's
rest 1 Min
20 Deads (225/155)
40 Bar‐Facing Burpees

Read More

Monday - July 18, 2016

July 18, 2016

Pause Front Squats
6 Sets of 4

20 Min AMRAP
Run 800m
30 KB Swings
30 Pull Ups

Read More

Friday - July 15, 2016

July 15, 2016

4 sets of 10
A1: Toes to Bar
A2: Pull Up

12 Min AMRAP
24 Cal Row
6 Squat Cleans (165/110)

Read More

what is this, exactly? First one to tell Coach jason on Friday gets a free Kill Cliff or equivalent

Thursday - July 14, 2016

July 14, 2016

3 Position Snatch
Floor
Knee
High Hang

10 Rounds for time
5 Burpees
10 Wall Balls
15 Double unders

Read More

Wednesday - July 13, 2016

July 13, 2016

Deadlift
5 sets of 6

16 min AMRAP
200m Run
20 Hand Release Push Ups
250m Row
20 Sit Ups

Read More

Tuesday - July 12, 2016

July 12, 2016

3 Rounds for time
-5 MU's
-25 Box Jumps (24/20)

then,

10 Min Every min on the min (EMOM)
3 Thrusters

Read More

Monday - July 11, 2016

July 11, 2016

Max Out Monday

"The Posted Total"
Front Squat
Push Press
Power Clean

Read More

We need more of these guys in the world, just my 2 cents...

Saturday - July 9, 2016

July 9, 2016

For time
21-18-15-12-9
Back Squats (135/95)
*run 400m and 50 DUs after each round

Read More

Friday - July 8, 2016

July 8, 2016

5 Sets
6 DB Squats
4 DB Push Press

4 Rounds for time
10 Power Clean and Jerk (95/65)
100m Sprint

Read More

Thursday - July 7, 2016

July 7, 2016

Tabata (8 rds each)
Handstand Hold
L‐Sit Hold

For time
Run 400m
30 Box Jumps (24/20)
30 Pull Ups
30 American Swings (1.5/1)
30 Toes to bar
30 KettleBell Push Press (each arm)
Run 400m

Read More

Wednesday - July 6, 2016

July 6, 2016

10 Min -- Every min on the min (EMOM)
3 Hang Power Clean

Max Rounds in 3 min
3 Power Snatch (115/75)
6 Push Ups
9 Squats

Rest 1 min
5 cycles

Read More

Tuesday - July 5, 2016

July 5, 2016

Complex:
2 Hang Cleans
1 Split Jerk

100 Double Unders
50 Wall Balls
25 Box Jumps

Rest 2 min

100 Double Unders
50 Deadlifts (115/75)
25 Bar Facing Burpees

Read More

4th of July

July 4, 2016

Pull a Truck (in the Brookfield parade)

Read More

Friday - July 1, 2016

July 1, 2016

Complex:
Hang Snatch
2 Overhead Squats


For Time:
75 Double unders
800m Run
15 Handstand push-ups

50 DU's
400m Run
10 HSPU's

25 DU's
200m Run
5 HSPU's

Read More

Thursday - June 30, 2016

June 30, 2016

4 Sets of 10
A1: Heavy Russian Swings
A2: Hip Extensions

7 Rounds for time
7 Burpee Box Overs (24/20)
7 Burpee Pull Ups

Read More

Wednesday - June 29, 2016

June 29, 2016

Death by Pull Up
*max 15 min

8 Min Ladder
1‐2‐3‐4‐5
Thruster (135/95)
*10 Sit Ups after each round

Read More

Tuesday - June 28, 2016

June 28, 2016

10 Min EMOM
"Bear Complex"

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press



For Time
7‐14‐21‐28
Row Calories
Jumping Squats
Hang Power Cleans (115/75)

Read More

Katrin Davidsdottir in Event 6 --- 2016 CrossFit Games Regional --- time 9:50

Monday - June 27, 2016

June 27, 2016

4 Sets
A1: Push Press (8 reps)
A2: Ab Wheel
A3: Box L‐Sits

15 Min AMRAP
400m Run
15 Deadlifts (155/105)

Read More

Saturday - June 25, 2016

June 25, 2016

Prison Break (with a "cell-mate")

200M med ball carry (20/14)
100 Power cleans (95/65)
100 Barhop burpees
400M med ball carry
100 Front squats (95/65)
100 Push press (95/65)
200M med ball carry


*previously done on Saturday - June 27, 2015

Read More

Friday - June 24, 2016

June 24, 2016

Death By:
Toes to Bar
*Max 12 min

2 Rounds for time
Run 800m
10 Thrusters (155/105)

Read More

Thursday - June 23, 2016

June 23, 2016

"Isabel"
For time:
30 Snatches

12 Min AMRAP
500m Row
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Read More

Wednesday - June 22, 2016

June 22, 2016

Farmers walks
Rear foot elevated split squats

15 Min -- Every Min on the Min (EMOM)
25 Double Unders
1 Power Clean

Read More

Tuesday - June 21, 2016

June 21, 2016

"Angie"
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Read More

Monday - June 20, 2016

June 20, 2016

Complex:
Power Clean
Hang Power Clean
Hang Squat Clean

10 Min Ladder
5, 10, 15, …
Russian Swings (1.5 / 1 pood)
2, 4, 6, …
Wall Walks

Read More

Saturday - June 18, 2016

June 18, 2016

For time:

49 Weighted Sit ups (25/15)
49 Burpees
49 Box Jump Over (30/24)
49 Ground to Overhead (95/65)
49 Pull-ups
490M Run

Read More

Friday - June 17, 2016

June 17, 2016

Deadlift
3 Rep max

9 min AMRAP
21 Squats
15 Push Ups
9 Power Snatch (75/55)

Read More

Thursday - June 16, 2016

June 16, 2016

Weighted Ring Dips
Sets of 3

4 Rounds for time
30 Sit Ups
500m Row
5 Power Cleans (185/135)

Read More

Kill Cliff motha load

Wednesday - June 15, 2016

June 15, 2016

Dumbell Complex
3 Squat Clean Thrusters
3 Push Press

10 Min Ladder
5, 10, 15, 20, …
Wall Balls
Double Unders (x2)

Read More

Game of Thrones reference for those not familiar

Tuesday - June 14, 2016

June 14, 2016

Front Squat
6 x 4

3 rounds for time:
10 Handstand Push-ups
5 Muscle Ups

Read More

@anniethorisdottir, @cleverhandz, @juliefoucher and @camillelbaz during Skills 1 at the 2011 Reebok CrossFit Games. Max L-sit for time (1 attempt) Max distance Softball throw (2 attempts) Max distance Handstand walk (1 attempt with 1 mulligan if less than 5 yards) Athletes will be scored for this event in the same system as the Regional scoring. And they will be ranked in each test with the sum of their 3 rankings determining their final score for the event. Low score wins and will receive the identical points as the other events.

Monday - June 13, 2016

June 13, 2016

A1: 4x6‐10 strict pull‐ups
A2: 4x10 barbell bentover row

22 min Ladder
20, 18, 16, 14, 12, …
Burpees
*run 400m after each round

Read More

Jess and Steve, grads! Welcome to the jungle, I mean regular class

Friday - June 10, 2016

June 10, 2016

Hang Squat Snatch
Singles

15 Mim AMRAP
750m Row
30 Box Jumps
75 Double Unders
30 Push Ups
800m Run
30 Sit Ups

Read More

Storm and @grahamholmberg at CrossFit Hilliard, compliments of CrossFit's official Intstagram page

Thursday - June 9, 2016

June 9, 2016

Bench Press
4 x 8

4 Rounds for time
Run 400m
*rest 1 min after each round

Read More

Wednesday - June 8, 2016

June 8, 2016

6 rounds for time

Row 500m
15 Russian Swings (1.5 / 1 pood)
15 Pull Ups
5 Power Snatch (135 / 95)

Rest 1 Min btw rounds

Read More

Posted coaches love...

Tuesday - June 7, 2016

June 7, 2016

For Time:
30 Shoulder to Overhead (135/95)

16 Min EMOM
Even: 10 Toes to Bar
Odd: 2 (Touch and go) Power Cleans

Read More

Monday - June 6, 2016

June 6, 2016

"Max Out Monday"
Squat Clean

10 Min AMRAP
50 Double Unders
20 Thrusters (45/45)

Read More

Saturday - June 4, 2016

June 4, 2016

"Harper"

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Read More

(Left to right) Tess, Dave Castro (Director of the CrossFit Games), and Natalie

Friday - June 3, 2016

June 3, 2016

For time
15 Rope Climbs
(conga‐style)

10 Min AMRAP
200m Run
20 Wall Balls (20/14)

Read More

Central Regional Event 7 (Thrusters and legless rope climbs) - coach Natalie took 1st Place

Thursday - June 2, 2016

June 2, 2016

Power Clean & Split Jerk
1 Rep max

2 Rounds
Row 1000m
20 Toes to Bar
20 Deadlifts (155/105)

Read More

Wednesday - June 1, 2016

June 1, 2016

Back Squat
5 x 5

13 Min AMRAP
150 Double Unders
5 Muscle ups

Read More

Congrats Natalie, on a great 1st regional performance

Tuesday - May 31, 2016

May 31, 2016

10 Min EMOM
4‐6 HSPU

5 Rounds
1 min ON / 1 min OFF
30 Russian Swings

Read More

MEMORIAL DAY

May 30, 2016

MURPH

Read More

Saturday - May 28, 2016

May 28, 2016

Deck O' Cards

Read More

Natalie, good luck this weekend at the Central Regional in Columbus, Ohio. Posted Nation is very proud of you!

Friday - May 27, 2016

May 27, 2016

Push Press
2 Rep Max

10 Min AMRAP
21 Russian Swings (1.5/1)
15 Burpees
9 Power Snatch (95/65)

Read More

“I wish I had more points and I was in first place, but I can’t control that now. I can control it (today).”—@Nohlsen Read "Mind Over Matter," by @andreamcecil at games.crossfit.com

Thursday - May 26, 2016

May 26, 2016

Beginner: Max isometric pull‐up
hold
Intermediate: Max strict pullups
Advanced: Max strict C2B
*See sheet for full strength
***Last Day Pull Up Fest***

5 Rounds for time
30 Double Unders
20 Lunges
10 Overhead squat (95/65)

Read More

Pete in Les Jardins d'Orient Bay

Wednesday - May 25, 2016

May 25, 2016

10 Min EMOM
1 Squat Clean
2 Front Squats

9 Min Ladder
3, 6, 9,…
Shoulder 2 Overhead (115/75)
*200m Row after each round

Read More

Tuesday - May 24, 2016

May 24, 2016

A1: 4x6‐10 strict pull‐ups
A2: 4x10 single arm DB triceps extension

Death By
Box Jump (30/24)
*10 Min max
then,
Death By
Burpee Box Jumps (20/20)
*Limit 12 rounds

Read More

Monday - May 23, 2016

May 23, 2016

Power Clean
Sets of 5

10 Min AMRAP
25 Sit Ups
200m Run
10 Push Ups
50 Double Unders

Read More

Saturday - May 21, 2016

May 21, 2016

25 Min AMRAP
Run 800M

2 Barbell complexes (135/95)
2 Squat Cleans
3 Hang Power Cleans
4 Shoulder to Overhead

15 Lateral bar hopping burpees

*each complex must be unbroken

Read More

Friday - May 20, 2016

May 20, 2016

5 Rounds
A1: Heavy farmers carry
A2: 10 tap swings or butterfly circles
A3: X5 ring dip

12 Min AMRAP
50 Squats
5 Handstand Push-ups
1 Rope Climb

Read More

Thursday - May 19, 2016

May 19, 2016

3 rounds for time:
400m Run
40 Sit Ups
7 Deadlifts (315/205)

Sled Push Finisher
"Road Course"

Read More

Wednesday - May 18, 2016

May 18, 2016

4 Rounds
A1: Press 8 reps
A2: Waiter walk (both arms)

For time (20 min time cap):
500m Row
5 Strict Pull Ups (or 10 sec)
400m Row
10 Strict Pull Ups (or 20 sec)

wod cont....

Read More

more CrossFit Teens

Tuesday - May 17, 2016

May 17, 2016

Hang Squat Snatch
Singles

24 Min EMOM
Min 1: 25 Double Unders
Min 2: 4 Front Squats (165/105)
Min 3: 30 seconds plank

Read More

Teens class

Monday - May 16, 2016

May 16, 2016

5 x 3‐5
1.5 strict pull‐ups
(pull‐up + ½ lower + pull‐up)

For time
Run 800m
30 Power Cleans (135/95)
Run 800m

Read More

On Ramp!

Friday - May 13, 2016

May 13, 2016

23 Min AMRAP
9 Toes to Bar
15 Power Snatch (95/65)
21 Wall Ball
400m Run

Cool Down
3 rounds
20‐sec bar hang
30‐sec push up hold
20‐sec pull up hold
30‐sec plank hold

Read More

Thursday - May 12, 2016

May 12, 2016

12 Min EMOM
Even min
1. 20 Double Unders
2. 6‐10 Pull Ups
Odd min
1. 8 Box Jumps
2. 4‐8 Ring Dips

For Time
12 Rounds
1 Squat Clean (205/145)
3 Handstand push-ups
20 Double unders

Read More

Wednesday - May 11, 2016

May 11, 2016

Clean Pulls
Sets of 3

12 Min AMRAP
50 Sit Ups
25 Calorie Row

Read More

Tuesday - May 10, 2016

May 10, 2016

6x5 weighted strict pull up +
max un‐weighted strict pull up

With extra time work kipping
pull‐up or Chest to bar

For Time
50 Overhead Squat (95/75)

*perform 5 burpees at the top
of each min

Read More

Monday - May 9, 2016

May 9, 2016

Power Clean and 2 Push Jerks
10 Sets
*Keep rest to 90 sec max

10 Min AMRAP
10 Hang Power Clean (115/75)
20 Lunges (stationary)

Read More

Saturday - May 7, 2016

May 7, 2016

"Jenny"

20 min AMRAP
20 Overhead Squat (45/35)
20 Back Squats (45/35)
400m run

Read More

Friday - May 6, 2016

May 6, 2016

15 minutes of Muscle Up Drills
Ring tap swings
Candlestick rolls
Turnover drill‐feet on floor
Banded turnover drill
Strict L‐sit MU on low rings for
the select few

For Time
9‐7‐5
Thrusters (135/95)
Burpees (x2)

Read More

Thursday - May 5, 2016

May 5, 2016

Pull-up Program

3 Rounds for Time
500m Row
21 KB Swings ('merican)
12 Pull Ups

Read More

Wednesday - May 4, 2016

May 4, 2016

Deadlift
1 x 10
1 x 8
3 x 4

Tabata
Toes 2 bar
Box Jumps
Hand Stand Hold
Pistols

Read More

Tuesday - May 3, 2016

May 3, 2016

3x10 behind the neck double arm DB triceps extension
3x10 Renegade row per arm

12 Min AMRAP
400m Run
12 Clean & Jerks (135/95)

Read More

Monday - May 2, 2016

May 2, 2016

"Max Out Monday"
Press
1 Rep max

For Time
Row 750m
75 Squats
50 Sit Ups
25 Burpees
150 Double Unders

Read More

Saturday - April 30, 2016

April 30, 2016

For time
5 Deads (345/ 235)
10 Deads (315/ 205)
15 Deads (275/ 185)
20 Deads (225/ 155)
* 25 Box Jumps (24/20) after ea rd Deads
5 Shoulder 2 OH (185/ 135)
10 Sh 2 OH (165/ 105)
15 Sh 2 OH (135/ 95)
20 Sh 2 OH (95/ 65)
* 25 Sit Ups after ea rd

Read More

Friday - April 29, 2016

April 29, 2016

Complex:
Hang Clean
Front Squat
Clean

6 min AMRAP
25 Double Unders
10 Push Ups

*Cool‐down after WOD
1. 5 round alternating Tabata
a. 20 second heavy farmers carry
b. 20 second hollow hold (tuck hold if
needed)

Read More

Thursday - April 28, 2016

April 28, 2016

Pull Up Fest 2016
A1: Supine BB Row 4x12
A2: DB Bent over Row 4x12
A3: Max Hang From Bar

21‐15‐9
Burpee
Power Snatch (75/55)

Read More

Wednesday - April 27, 2016

April 27, 2016

"Macho Man"
20 Min EMOM
3 Power Cleans
3 Front Squats
3 Jerks
(155/105)

Cool Down
1 Mile run or
2k Row

Read More

Tuesday - April 26, 2016

April 26, 2016

Pull Up Fest 2016
3x8 Pull UP
3x8 Ring Dip

For Time
150 Double Unders
75 Sit Ups
30 Overhead Squats (95/65)

Read More

CrossFit Teens.....coming soon

Monday - April 25, 2016

April 25, 2016

Push Press
5 x 3

15 Min AMRAP
10 Deads (165/105)
400m Run
20 Slam Balls
200m Run

Read More

Saturday - April 23, 2016

April 23, 2016

22 Min Partner AMRAP

16 Burpee Box Jumps
32 Cal Row
16 Shoulder to Overhead (135/95)
32 Double Unders (each parnter)

Read More

Friday - April 22, 2016

April 22, 2016

Pull up‐Fest 2016
8 min EMOM
Beginner: 8 ring rows
Intermediate: 8 Pull Ups
Advanced: 8 C2B Pull Ups
Elite: 4 BMU

13 Min AMRAP
Row 15 Calories
200m Run
10 Power Snatch (95/65)

Read More

Thursday - April 21, 2016

April 21, 2016

4 sets
A1: Dumbbell Push Press
A2: Handstand Hold (30 sec)
A3: Farmers Walk (Heavy KB)

For Time:
21‐15‐9
Toes to Bar
Front Squat (135/95)

Read More

Another congrats this week goes to coach Natalie who was drafted 2nd overall in the GRID Leauge draft by the Baltimore Anthem

Wednesday - April 20, 2016

April 20, 2016

Pull up‐Fest 2016
1 min at each station x 5 rounds
(15 min)

5 Rounds for time:
6 Deficit Handstand Push-ups
75 Double Unders

Read More

The Foucher is back!

Tuesday - April 19, 2016

April 19, 2016

EMOM for 20 Min
Even min: 5 Deadlifts
Odd min: 1 Power Clean
*Use same weight

10 Min AMRAP
25 Wall Balls (20/14)
3 Overhead Squat (135/95)

Read More

Congrats Natalie! Posted is so proud of you

Monday - April 18, 2016

April 18, 2016

Pull up‐Fest 2016
Beginner:
a. Max Pull Up Hold
b. Perform 4 sets of 5 pull up
negatives using 1/4 of time as
max hold

For time:
Run 800m
50 Thrusters (45/45)
30 HR Push Ups
#GenderEquality

Read More

Saturday - April 16, 2016

April 16, 2016

Woehlke

3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

Read More

Happy graduation, Steve!

Friday - April 15, 2016

April 15, 2016

Overhead Squat
6 x 3

5 Rounds for time
Run 200m
20 KB Swings

Read More

Thursday - April 14, 2016

April 14, 2016

A1: Supine Ring Rows
A2: Back Extensions

10 Min Ladder
2, 4, 6,...
Deadlifts (165/105)
Toes to Bar
*20 Double unders between rounds

Read More

Wednesday - April 13, 2016

April 13, 2016

30 Rounds for Time

1 Squat Clean (205/135)
4 Bar‐hop Burpees

Read More

Tuesday - April 12, 2016

April 12, 2016

Push Press
6 x 3

For Time
30 Strict Ring Dips
30 Strict Pull Ups

Read More

Monday - April 11, 2016

April 11, 2016

Max Distance Broad Jump
Max Height Box Jump

12 Min AMRAP
200m Row
30 Sit Ups
50 Double Unders
15 Hand Release Push Ups

Read More

Friday - April 8, 2016

April 8, 2016

Power Snatch
Sets of 3

For time
40 Double Unders
250m Row
25 Pull Ups
40 Double Unders
250m Row

Read More

16.4 aftermath....

Thursday - April 7, 2016

April 7, 2016

Time Trial
Row 2K

12 Min EMOM
Squat Clean Thruster
Push Press

Read More

Wednesday - April 6, 2016

April 6, 2016

17 Min Clock

40 Burpees
30 Power Cleans (75/45)
30 Burpees
30 Power Cleans (135/75)
20 Burpees
30 Power Cleans (165/100)
10 Burpees
AMRAP Power Clean (210/120)

then, in 10 Min
Establish 3RM Front Squat (off the floor)

Read More

Tuesday - April 5, 2016

April 5, 2016

Snatch Grip Deads
6 x 6

5 Rounds for Time
Row 250m
5 Muscle Ups
15 Russian Swings (1.5/1 pd)

Read More

Monday - April 4, 2016

April 4, 2016

"Max Out Monday"
Overhead Squat
1 Rep Max

8 Min AMRAP
8 Overhead Squat (75/55)
36 Double Unders

Read More

Friday - April 1, 2016

April 1, 2016

6 Min AMRAP
5 Burpees
7 Pull Ups
9 Box Jumps

10 Min AMRAP
5 Deads (275 / 185)
25 Cal Row

Read More

Thursday - March 31, 2016

March 31, 2016

Hang Snatch
Singles

2 Rounds For Time
25 Box Jumps
50 Wall Balls
100 Double Unders

Read More

Wednesday - March 30, 2016

March 30, 2016

Push Press
5 x 5

15 Min AMRAP
Row 500M
15 Burpee Pull Ups
15 Toes to Bar

Read More

Tuesday - March 29, 2016

March 29, 2016

4 Sets
A1: Strict Pull Up (6‐8 reps)
A2: Max Hand Stand Hold

10 Rounds
Every 90 Seconds
Power Clean
Front Squat
Push Press
Front Squat
Push Press

Read More

Monday - March 28, 2016

March 28, 2016

Hang Power Clean
2 RM

12 Min AMRAP
20 Russian Swings
15 Box Jumps (24/20)
10 Hang Power Clean (95/65)

Read More

Saturday - March 26, 2016

March 26, 2016

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Read More

Friday - March 25, 2016

March 25, 2016

Deadlift
6 x 5

5 min AMRAP
15 Wall Balls
10 Sit Ups

rest 2 min, then

5 min AMRAP
10 Thrusters (75/55)
5 Toes to Bar

Read More

Thursday - March 24, 2016

March 24, 2016

Split Jerk
Singles

10 Min Ladder
1‐2‐3‐4
Box Jump (30/24)
Power Snatch (135/95)
Double Unders (x10 reps)

Read More

16.3 with special guests from CrossFit Alpha Dog

Wednesday - March 23, 2016

March 23, 2016

"Barbara"

5 rounds for time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*Rest 3 min between rounds

Read More

Tuesday - March 22, 2016

March 22, 2016

Overhead Squat
5 x 5

For time
Row 30 Calories
30 Power Cleans (135/95)
Row 30 Cal
30 Shoulder 2 OH (135/95)
Row 30 Cal

Read More

Monday - March 21, 2016

March 21, 2016

4 rounds
A1: Weighted Pull Ups (5 reps)
A2: Max Plank Hold

8 Min AMRAP
8 Burpees
36 Double Unders

Read More

Saturday - March 19, 2016

March 19, 2016

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. t

Read More

Friday - March 18, 2016

March 18, 2016

Power Clean
3 Rep max

For time:
45 Squat Cleans (115 / 75)
45 Chest to Bar pull-ups

Read More

Thursday - March 17, 2016

March 17, 2016

Thrusters
Sets of 2

For time:
500 Double Unders
2500m Row
*Break up as needed

Read More

Wednesday - March 16, 2016

March 16, 2016

4 Sets
A1: L‐Pull Ups (6 reps)
A2: Back Extensions (10 reps)

For time:
15‐9‐6
OverHead Squat (135/95)
Deficit Handstand Push-up

Read More

Tuesday - March 15, 2016

March 15, 2016

10 Min EMOM
2 Power Snatch

10 Rounds for time
10 Box Jumps
10 Sit Ups
10 Ball Slams

Read More

Monday - March 14, 2016

March 14, 2016

4 Sets of 8
A1: Deadlift
A2: Dumbell Press

8 Min AMRAP
8 Thrusters (75/55)
32 Double Unders

Read More

Saturday - March 12, 2016

March 12, 2016

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Read More

Friday - March 11, 2016

March 11, 2016

12 Min EMOM
Even: Strict Pull Ups (6‐8)
Odd: Hand Release Push Ups (8‐10)

6 Rounds
18 Wall Balls
54 Double Unders

Read More

Thursday - March 10, 2016

March 10, 2016

Snatch Balance
Sets of 2

15 Min AMRAP
Row 500m
3 Power Snatches (135/95)
8 Chest to bar pull-ups
3 Power Snatch (135 / 95)
8 Chest to bar pull-ups

Read More

Wednesday - March 9, 2016

March 9, 2016

"Bell"

3 Rounds for Time
21 Deadlifts (185 / 125)
15 Pull Ups
9 Front Squats (185/125)

Read More

More Elbows !!

Tuesday - March 8, 2016

March 8, 2016

Barbell Complex
Hang Power Clean
Front Squat
Jerk

10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

Elbows !!

Monday - March 7, 2016

March 7, 2016

"Max Out Monday"
Bench Press
1 RM

With a 10 Min Clock

250 Double Unders

Then, AMRAP
5 Burpees
10 Russian Swings

Read More

Saturday - March 5, 2016

March 5, 2016

16.2 Open WOD

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

Click Read more to see the rest of the workout...

Read More

Dianne V, great bottom position on the rows!

Friday - March 4, 2016

March 4, 2016

Push Press
5 x 5

10 Min AMRAP
10 Burpee Box Jumps (20/20)
20 American KB Swings

Read More

Thursday - March 3, 2016

March 3, 2016

4 rounds
A1: L‐Pull Ups (5‐8 reps)
A2: Handstand Hold (60 sec)

12 Min AMRAP
50 Double Unders
30 Wall Balls
15 Hand Release Push ups

Read More

Congrats Cindy! On Ramp is ovvvvvverrr!!

Wednesday - March 2, 2016

March 2, 2016

Complex
Squat Clean
Hang Power Clean
Jerk

For Time
Row 1k
10 Thrusters (135/95)

Read More

Tuesday - March 1, 2016

March 1, 2016

Deadlift
1 X 10
1 x 15
1 x 20

Tabata
Pull Ups
Lunges
Push Ups
Sit Ups

Read More

Monday - February 29, 2016

February 29, 2016

3‐4 Rounds of 10 reps
A1: Weighted Push Ups
A2: Supine Ring Rows
A3: Plank (weighted) Hold (max)

"Leap Year"
2 Rounds
29 Box Jumps (24/20)
29 Power Clean & Jerk (95/65)

Read More

Friday - February 26, 2016

February 26, 2016

Complex:
Squat Snatch
Overhead Squat

10 Min "Annie" Ladder
10‐20‐30‐…
Double Unders
Sit Ups

Read More

Thursday - February 25, 2016

February 25, 2016

Bench Press
6 sets of 5

5 rounds
500m row
Rest 2:1

Read More

Wednesday - February 24, 2016

February 24, 2016

A1: 2 Muscle Ups + 3 Dips
A2: 5‐6 Ring Pull Ups

2008 CF Games Workout B
5 Rounds for time
5 Deadlifts (275/185)
10 Burpees

Read More

Tuesday - February 23, 2016

February 23, 2016

Every 30 sec for 10 Min
Power Clean and Jerk

3 Rounds for time
300m Row
30 Box Jumps (24/20)
30 Shoulder 2 Overhead (75/55)

Read More

Monday - February 22, 2016

February 22, 2016

Back Squat
Sets of 6

10 Min Ladder
5‐10‐15‐…
Goblet Squats
Russian Swings

* 30 Double Unders after each round

Read More


Ok, I'll drive you to the gym. Let's do this.

Friday - February 19, 2016

February 19, 2016

Squat Clean Thruster
Singles

For Time
Row 2500m
Then in 5 min establish:
3 Rep max Hang Power Clean

Read More

Thursday - February 18, 2016

February 18, 2016

Deadlift
5 x 5

4 Rounds for time
15 American Swings (1.5/1)
15 Box Jump (24/20)
30 Double Unders

Read More

Wednesday - February 17, 2016

February 17, 2016

30 Min AMRAP
Row 500M
50 Double Unders
1 Round of "Mary"


"Mary"
5 Handstand Push-ups
10 Pistols
15 Pull Ups

Read More

Best. License. Plate. Ever.

Tuesday - February 16, 2016

February 16, 2016

A1: Strict Toes to Bar (8‐10)
A2: Plank Hold
A3: Back Extensions (10‐12)

12 Min EMOM
2 Power Snatches

Read More

Monday - February 15, 2016

February 15, 2016

Shankle Complex:
1 Deadlift
3 Pulls
1 Squat Clean
2 Jerks

10 Min AMRAP
21 Squats
15 Power Cleans (95/65)
9 Burpees

Read More

Saturday - February 13, 2016

February 13, 2016

For "George"

34 Min Clock

78 Calorie Row Buy in

Then AMRAP
6 Power Clean & Jerk (155/105)
9 Chest to Bar Pullups
12 Burpee Box Jumps

Read More

Friday - February 12, 2016

February 12, 2016

Complex:
Power Clean
Hang Clean
Forward Lunge, Right
Forward Lunge, Left


5 Min AMRAP
10 Toes to Bar
3 Squat Snatch (135/95)

rest 2 min

5 Min AMRAP
10 Sit Ups
3 Overhead Squat (135/95)

Read More

Thursday - February 11, 2016

February 11, 2016

4 Sets of 8‐10
A1: Ring Dips
A2: Supine Ring Rows

For Time
Row 500m
40 Swings
30 Pull Ups
Row 500m

Read More

Wednesday - February 10, 2016

February 10, 2016

Push Jerk
Doubles

12 Min Ladder
Front Squat (165 / 115)
Jerk (165 / 115)
Double Unders
* Squat and Jerk up by 1
* DU's up by 10

Read More

Tuesday - February 9, 2016

February 9, 2016

4 Sets / 8 reps per leg
A1: Weighted Split Squats
A2: Weighted Box Step Ups

3 Rounds for time
30 Box Jumps
20 Burpees
10 Handstand Push-ups

Read More

Congrats to Coach Karyn and her partner Jen Krysh on taking 1st place Women's RX division at the Cold Steel Classic at Oswego CrossFit this past weekend!

Monday - February 8, 2016

February 8, 2016

A1: Death By Strict Pull Up
B1: 6 rounds Tabata
Bottom to bottom Squats

With a 10 Min Clock
Row 1K, then
AMRAP
10 Push Ups
15 Sit Ups
25 Double Unders

Read More

Congrats to Coach Karyn and her partner Jen Krysh on taking 1st place Women's RX division at the Cold Steel Classic at Oswego CrossFit this past weekend!

Saturday - February 6, 2016

February 6, 2016

with a partner

For time:
100 SOH (135/95)
*20 DU's before athlete picks up the bar

rest 3 min

7 min AMRAP
1-1-2-2-3-3....
Burpees
DL (135/95)
*you can work simultaneously

rest 3 min

4 min AMRAP
Hang Pwr Clns (135/95)
*no more than 5

Read More

It's Friday..

Friday - February 5, 2016

February 5, 2016

Hang Squat Clean
Doubles

2 Rounds for time
30 Pistols
30 Cal Row

Read More

Thursday - February 4, 2016

February 4, 2016

4 Sets
A1: DB Push Press (8 reps)
A2: Back Extension (10‐15 reps)
A3: Waiter Walks


A1: Flight Test Simulator (Double Unders)
5, 10, 15…45, 50, 45…5

B1: Bear Crawl / Crab Walk Relay

Read More

Wednesday - February 3, 2016

February 3, 2016

8 Min AMRAP
16 Toes to Bar
48 Mountain Climbers

"Nasty Girls"
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Read More

Sam Briggs, 3 time CrossFit Games athlete and 2013 CrossFit Games champion, broke the WORLD RECORD in the 500m row 2 days ago with a time of 1:33.4

Tuesday - February 2, 2016

February 2, 2016

Front Rack Reverse Lunges
Sets of 6 per leg

For Time:
60 Calorie Row
50 Russian Swings
40 Burpees
30 Box Jumps
20 Pull Ups
10 Handstand Push-ups

Read More

Monday - February 1, 2016

February 1, 2016

"Max Out Monday"
Overhead Squat
1 RM

Open WOD 11.1 / 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches (75/55)

Read More

Saturday - January 30, 2016

January 30, 2016

"Hope"

Three rounds of: (Fight Gone Bad Style)

Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Read More

Hurt'n

Friday - January 29, 2016

January 29, 2016

12 Min EMOM
Even: 6‐8 Handstand Push-ups
Odd: 10 Toes to Bar

15 Min AMRAP
15 Power Cleans (135/95)
45 Double Unders (DU's)
15 Power Cleans (165/110)
45 DU's
15 Power Cleans (185/135)
45 DU's
15 Power Cleans (205/155)
Max DU's

Read More

Thursday - January 28, 2016

January 28, 2016

Deadlift
5 x 5

For Time
1500m Row
30 Over the bar Burpees
30 Shoulder 2 OverHead (115/75)

Read More

Wednesday - January 27, 2016

January 27, 2016

Open WOD 12.4 / 13.3
12 Min AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

Read More

Tuesday - January 26, 2016

January 26, 2016

Rope Climb -- EMOM

5 Rounds
1:00 On
1:00 Off
30 KB Swings

Read More

Monday - January 25, 2016

January 25, 2016

Barbell Complex
Hang Power Clean
Front Squat
Jerk

10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20)
15 Sit Ups

Read More

Saturday - January 23, 2016

January 23, 2016

With A Partner

9min Amrap
30 Cal row
40 KB swings (53/35)

rest 3 min

7min Amrap
30 Toes to Bar
40 Power Cleans (95/65)
50 Double Unders

rest 3 min

5min Amrap
10 Handstand Push-ups
20 Wall Balls

Read More

Friday - January 22, 2016

January 22, 2016

Dumbell Snatch
4x10 (5 per arm)

Open Wod 13.2

10 Min AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

Read More

Thursday - January 21, 2016

January 21, 2016

Max Broad Jump
Max Height Ring Touch
PVC Hurdles

For Time:
21 Calorie Row
15 Power Snatches (105/75)
9 Bar Facing Burpees
15 Thrusters (105/75)
21 Calorie Row

Read More

How we will ALL feel after signing up for the 2016 CrossFit Open!

Wednesday - January 20, 2016

January 20, 2016

Complex:
Snatch
Hang Snatch
High Hang Snatch

12 Min AMRAP
1 Round of "DT"
300m Row

Read More

Marcee, on to bigger things! congrats!

Tuesday - January 19, 2016

January 19, 2016

Deadlift
4 x 10

Death By Pull Up

Read More

MLK Day

January 18, 2016

A1: L‐Sit
A2: Pull Up Static Hold
A3: Hollow Holds
4 Sets

8 Min AMRAP
25 Double Unders
10 Sit Ups
25 Double Unders
20 Squats

Read More

CrossFit Kids cert, congrats Nicole!

Saturday - January 16, 2016

January 16, 2016

Open Wod 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/ 100)
10 Toes to bar
15 Wall balls (20lbs to 10' target / 14 to 9')

Read More

Friday - January 15, 2016

January 15, 2016

Squat Clean
Doubles

For Time:
50 Box Jumps (24/20)
50 Double Unders
40 Box Jump Overs
40 Double Unders
30 Burpee Box Jumps
30 Double Unders

Read More

CrossFit Kids Class -- If your kids aren't there they're missing out!

Thursday - January 14, 2016

January 14, 2016

1 Press
1 Push Press
1 Push Jerk (95/65)
3 max effort sets cycling through
the 3 movements


10 Rounds
100M Row

rest 1 min

Read More

Wednesday - January 13, 2016

January 13, 2016

With a 12 min clock:

2 rounds
10 Overhead Squat (95/65)
10 Chest to Bar
then, 2 rounds
12 Overhead Squat
12 Chest to Bar.....and so on

*Continue increasing the rep
scheme by 2 every 2 rounds

Post workout:
Farmers Walks
Waiter Walks

Read More

Weighted planks!

Tuesday - January 12, 2016

January 12, 2016

Snatch Balance
Singles

EMOM for 18 min
Min 1: Power Clean, 3 reps
Min 2: Bar Hopping Burpees, 8 reps
Min 3: Double Unders, 30 sec

Read More

Monday - January 11, 2016

January 11, 2016

Front Rack Forward Lunge
6 sets of 4 per leg
*work up in weight as you go

With a Parnter
12 Min AMRAP
30 Goblet Squats (1.5pd / 1pd)
50 Russian Swings (1.5pd / 1pd)
100 Double Unders

*One partner works, while other rests

Read More

Saturday - January 9, 2016

January 9, 2016

The "Posted Total"

Front Squat - 1 Rep Max

Push Press - 1 Rep Max

Power Clean - 1 Rep Max

Read More

Follow Posted on Instagram: Sadie reppin' posted! #crossfit #pitbull https://www.instagram.com/p/BAQ0U8gGoct/?taken-by=crossfitposted

Friday - January 8, 2016

January 8, 2016

Core Work:
Toes to Bar
Hollw Body
L‐Sits

15 Min AMRAP
500m Row
10 Shoulder 2 Overhead (135/95)
20 Russian Swings

Read More

Thursday - January 7, 2016

January 7, 2016

Complex:
Clean Pull
2 Hang Clean Pulls
Hang Power Clean

For time:
50 Wall Balls
60 Sit Ups
70 Calorie Row

Read More

Wednesday - January 6, 2016

January 6, 2016

Floor Press
5 x 5

7 Min Ladder
2, 4, 6, …
Box Jumps (30/24)

*perform 15 DU's between each
round

Read More

Picture courtesy of CrossFit Photo Journal's Instagram: Dog's name -- Aleeko of @CrossFit_Reality -- a 110-lb. Great Dane

Tuesday - January 5, 2016

January 5, 2016

10 Min EMOM
6‐8 Pull Ups

Death By
Thruster (115/75)

Read More

NBC's Biggest Loser starts tonight! Tune in Mondays at 8pm on NBC 5 for Season 17 of The Biggest Loser starting Jan 4th. CrossFit Posted has partnered with TWO contestants from the show that are back home after filming and still training hard for the live finale! Roberto and Luis Hernandez are twin brothers from the area training at Posted to win it big on the show. They are typically in for 4:30p class and are easily spotted pushing themselves to the limit every time they're in the gym. In addition to their relentless work ethic, they are even better people, so say hello to them if you see them. Working with Coach Mike, we feel confident that Roberto and Luis will achieve their goals! Support them and watch on Mondays!

Monday - January 4, 2016

January 4, 2016

Max Out Monday
Deadlift
1 RM

9 Min AMRAP
18 Overhead Lunge Steps (45/25)
9 Burpees

* For the burpees, jump onto the plate and
stand tall. No clap required

Read More

Saturday - January 2, 2016

January 2, 2016

For time:

21-15-9
Toes to Bar
Hand release push-ups

100 double unders

rest 2 min

9-7-5
Toes to Bar
Ring Muscle Ups

100 double unders

rest 2 min

21-15-9
Toes to Bar
Overhead Squat (95/65)

100 double unders

Read More

Thursday - December 31, 2015

December 31, 2015

3 Person Teams

30 Min AMRAP

2015M row buy in

then,

20 Burpees
15 Front Squat (165/115)
20 Burpees
15 Hang Power Clean (165/115)
20 Burpees
15 Shoulder to Overhead (165/115)

Read More

Wednesday - December 30, 2015

December 30, 2015

Hang Snatch
Singles

2 Rounds for time
250m Row
5 Power Cleans (185/135)
250m Row
15 Deadlifts (185/135)

Read More

Jacob Heppner - a midwest/north central guy - Pleasant Valley, MO - 10th at The 2015 CrossFit Games, 18th at The 2014 CrossFit Games - carrying two 203-lb. kettlebells to the next deadlift area during Pedal to the Metal 2 at the 2015 Games

Tuesday - December 29, 2015

December 29, 2015

Complex:
(2) Push Press
(1) Power Jerk

Tabata
Pull Ups
Buprees
Box Jumps
Sit Ups

Read More

Monday - December 28, 2015

December 28, 2015

Front Squat
5 x 5

10 Min AMRAP
25 Double Unders
10 Hand Release Push Ups
25 Double Unders
20 Lunge Steps

Read More

Congrats Kyle!

Saturday - December 26, 2015

December 26, 2015

15 Min AMRAP

4 Power Cleans (165 / 115)
6 Burpee Box Jumps
8 Pull - ups

Read More

Thursday - December 24, 2015

December 24, 2015

With a Partner for Time:

200 Double Unders
150 Wall Balls
100 Toes to Bar
50 Power Snatches (115 / 85)
100 Toes to Bar
150 Wall Balls
200 Double Unders

Read More

Do you know who this is? If so, the first one to tell coach Mike who it is - gets a free Kill Cliff (drink or bar)

Wednesday - December 23, 2015

December 23, 2015

10 Min EMOM
5‐8 Handstand Push-ups

5 Rounds for Time
12 Pull Ups
15 Box Jumps (24/20 in)
18 Russian Swings (1.5 / 1 pd)

Read More

Tuesday - December 22, 2015

December 22, 2015

A1: Single Arm DB Snatch
Sets of 5 (per arm)

A2: Renegade Rows
Sets of 5 (per arm)

For Time
750m Row then,
3 Rounds
6 Push Jerk (155/105)
18 Sit Ups
then, 750m Row

Read More

Monday - December 21, 2015

December 21, 2015

Back Squat
4 x 8

10 Min AMRAP
40 Double Unders
9 Deadlifts (135/95)
6 Power Cleans (135/95)
3 Power Cleans & Jerks (135/95)

Read More

New grad, Jessica B! congrats!

Saturday - December 19, 2015

December 19, 2015

With a partner for time
90 cal row
45 power snatch (95/65)
45 burpees
70 cal row
45 thrusters (115/75)
45 burpees
50 cal row
45 hang power clean (135/95)
45 burpees

Read More

Friday - December 18, 2015

December 18, 2015

Weighted Dips
Sets of 3

5 Min AMRAP
250m Row
15 Wall Balls

rest 2 min

5min AMRAP
25 Double Unders
15 Wall Balls

Read More

Thursday - December 17, 2015

December 17, 2015

Power Snatch
6 x 3

3 Rounds for Time
50 Double Unders
25 Hang Power Snatch (75/55)
25 Pull Ups

Read More

Happy Star Wars week!

Wednesday - December 16, 2015

December 16, 2015

Front Rack Reverse Lunges
5 sets of 5 per leg

12 Min AMRAP
Row 500m
10 Toes to Bar
10 Box Jump Overs (20/20 in)

Read More

Tuesday - December 15, 2015

December 15, 2015

10‐9‐8‐…1
Push Ups
*Perform 1 Wall Walk after each round

10 Min EMOM
2 Shoulder 2 Overhead
*off the floor

Read More

straight chillin...post wod

Monday - December 14, 2015

December 14, 2015

Squat Clean Thruster
Singles

21‐15‐9
Power Cleans (135/95)
Burpees

Read More

Posted Kids

Saturday - December 12, 2015

December 12, 2015

Partner Grace

then,

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Read More

Friday - December 11, 2015

December 11, 2015

Push Press
5 x 5

3 rounds for time
500m Row
25 Russian Swings

Read More

Thursday - December 10, 2015

December 10, 2015

20 Min AMRAP
60 Double Unders
30 Box Jumps (24/20)
10 Front Rack Lunges (per leg) (115/85)

Read More

Wednesday - December 9, 2015

December 10, 2015

Complex:
3 Deads
2 Hang Power Cleans
1 Hang Clean

For Time
21 Thrusters (95/65)
6 Muscle Ups
15 Thrusters
3 Muscle Ups
9 Thrusters
1 Muscle Ups

Read More

Tuesday - December 8, 2015

December 8, 2015

10 Min EMOM
8‐10 Toes to Bar

Death By Handstand Push-up

Adjust according to skill level:
scaled, kipping, strict, deficit

Read More

Monday - December 7, 2015

December 7, 2015

"Max Out Monday"
1 Rep Max
Front Squat

10 Min Clock
750m Row Buy In
then,
AMRAP
15 Burpees
15 Squats

Read More

Saturday - December 5, 2015

December 5, 2015

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

Read More

Friday - December 4, 2015

December 4, 2015

Complex:
Power Snatch
2 Overhead Squats

For Time
500m Row
50 Burpee Pull Ups
500m Row

Read More

Thursday - December 3, 2015

December 3, 2015

Deadlift
3x5

Tabata
Row for Calories
Double-Unders
Row for Calories
Double-Unders

Read More

Wednesday - December, 2, 2015

December 2, 2015

"Amanda"
9‐7‐5
Muscle-Ups
Snatches (135/95)

Read More

Tuesday - December 1, 2015

December 1, 2015

Press
10‐8‐6‐4‐2

24 Min EMOM
Min 1: 8 Burpees
Min 2: 5 Power Cleans (135/95)
Min 3: 35 Double-Unders

Read More

The newlyweds Matt and Micaela with Jason Khalipa in Cabo! Congrats!

Monday - November 30, 2015

November 30, 2015

Pause Front Squat
03X0 - 5 sets of 5

12 Min AMRAP
20 Double-Unders
20 Russian Swings
20 Double-Unders
20 Wall Balls

Read More

Saturday - November 28, 2015

November 28, 2015

2 AMRAP's with a Partner

10 Min Amrap
10 Strict HSPU
5 Bar Muscle-Ups
2 Cleans (185/135)

Rest 5 min

12 Min Amrap
30 Double-Unders
10 Toes to Bar
3 Snatches (135/95)

*Full Clean & Snatch
**Break up as needed, work / rest

Read More

Friday - November 27, 2015

November 27, 2015

Bench Press
Sets of 10-8-6-4-2

For time:
1K Row

Then,

3 rounds of
30 Squats
15 Pull-ups
10 Push-ups

Read More

4th Annual Turkey 5k

Thanksgiving Day

November 26, 2015

Run 5k

Read More

Wednesday - November 25, 2015

November 25, 2015

Push Press
3RM

10 Min AMRAP
30 Double-Unders
15 Sit-Ups
3 Ring Muscle-Ups

Read More

adult crawling....

Tuesday - November 24, 2015

November 24, 2015

Death by Pull ups
*Attempt Strict for as long as
possible

For time:
30 Snatches (115/ 85)

*yes, "full" not power snatch

Read More

Monday - November 23, 2015

November 23, 2015

Barbell Complex
Power Clean
Hang Clean
Front Squat
Jerk

8 Min Ladder
2, 4, 6, …
Wall Balls
Push Ups

Read More

Saturday - November 21, 2015

November 21, 2015

Lenny Enz Memorial Wod

13 Min Clock

430M row buy in

then,

AMRAP
3 Barbell Complexes (135/95)
9 Over the bar burpees

*Complex = Power Clean + Hang Clean (full) + Front Squat + Jerk
**Broken Complex results in 4 over the bar burpee penalty

Read More

Friday - November 20, 2015

November 20, 2015

Deadlift
5 x 5

8 Min AMRAP
150 M Row
20 Wall Balls

Read More

Thursday - November 19, 2015

November 19, 2015

A1: Rope Climb
A2: L‐Sit

15 Rounds for Time
1 Power Clean and Jerk (185/135)
3 Handstand Push-up
15 Double Unders

Read More

Wednesday - November 18, 2015

November 18, 2015

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

Read More

On ramp airdyne! no one is safe

Tuesday - November 17, 2015

November 17, 2015

Press
3 RM

Tabata
Push Ups
Box Jumps
Sit Ups
Mountain Climbers

Read More

Monday - November 16, 2015

November 16, 2015

Snatch Balance
Singles

2 Rounds
50 Double-Unders
10 Muscle-Ups
50 Double-Unders
10 Pistols (per leg)

Read More

Saturday - November 14, 2015

November 14, 2015

Team Competition (2 Teams)

1. Max Snatch (Total team weight)
2. 4 min AMRAP Burpee Conga line
3. Tug o war (best of 5)
4. 2 Rounds - wod: 6 power cleans / 3 shoulder to overhead (95/65)
5. Dodgeball

Read More

Friday - November 13, 2015

November 13, 2015

Complex
Clean Pull
Hang Clean Pull
Hang Power Clean

15 Min AMRAP
45 Double Unders
15 Box Jumps (24/20)
150m Row
15 Sit Ups

Read More

Thursday - November 12, 2015

November 12, 2015

Snatch Grip Deadlift
Sets of 5

"Escape from Alcatraz"
With a partner Row for max meters
20 Rounds
1 min on / :10 sec transition
Partner 1 = odd min
Partner 2 = even min

Read More

Happy Veteran's Day

Veteran's Day

November 11, 2015

"J.J."

For time:
1, 2, 3, …10
Squat Clean (185/ 135)
10, 9, 8,…1
Parallette or Deficit Handstand Push-up

Read More

Tuesday - November 10, 2015

November 10, 2015

Power Clean
2RM

For time:
Row 1K
30 Pull Ups
15 Power Snacth (95/65)

Read More

Monday - November 9, 2015

November 9, 2015

Floor Press
5 x 5

For time:
50‐40‐30‐20‐10
Double Unders
Russian Swings

Read More

Saturday - November 7, 2015

November 7, 2015

With a Partner for Time:

100 Burpees
100 Sit-ups
100 Air squats
50 Deadlifts (155/105)
50 Hang Power Cleans (155/105)
50 Shoulder to Overhead (155/105)
400M Run (together)

Read More

On Ramp drilling the power jerk

Friday - November 6, 2015

November 6, 2015

Weighted Ring Dips
3 RM

12 Min AMRAP
400m Run
12 Overhead Squats (95/65)

Read More

Where's the hoop? Vasily is ready to ball!

Thursday - November 5, 2015

November 5, 2015

A1: Dumbbell Snatch (5 per arm)
A2: Strict Toes to Bar (8 reps)

3 Rounds for Time
100 Double Unders
50 Sit Ups
25 American Swings

Read More

Wednesday - November 4, 2015

November 4, 2015

Front Rack Reverse Barbell Lunge
4 Sets of 6 per leg

8 Min AMRAP
150M Row
8 Burpee‐over rower

Read More

Tuesday - November 3, 2015

November 3, 2015

Death by
Chest to Bar Pull-ups

12 Min EMOM
Complex
Power Clean
Push Press
Thruster

Read More

Monday - November 2, 2015

November 2, 2015

Complex:
2 Push Jerk
1 Split Jerk

8 Min AMRAP
10 Wall Balls
10 Box Jumps
10 Push Ups

Read More

Saturday - Halloween 2015

October 31, 2015

31 Min Partnerween AMRAP

10 Power Snatches (135/95)
31 Double Unders
10 Back Squats (135/95)
31 Double Unders
10 Shoulder to Overhead (135/95)
31 Double Unders

Read More

bros..

Friday - October 30, 2015

October 30, 2015

Bench Press
Sets of 6

For Time
21‐15‐9
Power Clean (135/95)
Pull Up

Read More

Thursday - October 29, 2015

October 29, 2015

5 sets of 10
A1: Single Leg Glute Thrusters (per leg)
A2: Hip Extension

3 Rounds for Time
400m Run
15 Shoulder 2 Overhead (115/85)
15 Toes to Bar

Read More

Wednesday - October 28, 2015

October 28, 2015

Complex:
Hang Snatch
Power Snatch
Overhead Squat

7 Min AMRAP
10 Deadlifts (225/155)
50 Double Unders

Read More

The ol Devil's Tricycle

Tuesday - October 27, 2015

October 27, 2015

Establish a 1RM
Front Squat

For time
1, 2, 3, 4…10, 9, 8…1
Push Ups
Squats (x2)

Read More

Monday - October 26, 2015

October 26, 2015

5 sets
A1: L‐Pull Ups (4‐8 reps)
A2: Plank Hold (45 sec)

8 Min AMRAP
200m Row
10 Burpee Box Jumps (24/20 in)

Read More

3rd Annual Traincrawl!

Saturday - October 24, 2015

October 24, 2015

24 min AMRAP with a partner

6 Snatches (115/75) (yes, full squat)
12 Handstand Push-ups
24 Box jump overs

Read More

Friday - October 23, 2015

October 23, 2015

Clean & Jerk
Singles

5 Rounds for time
25 Double Unders
10 Burpees

Read More

Thursday - October 22, 2015

October 22, 2015

Complex
2 Press
4 Push Press

5 ‐ 10 ‐ 5 Drills
(head to head)
Shuttle Runs

Read More

Wednesday - October 21, 2015

October 21, 2015

Ring Pull Ups
*if able, tempo given in class
5 x 5


For time
9 ‐ 7 ‐ 5
Muscle Ups
Pistols (per leg)

Read More

Tuesday - October 20, 2015

October 20, 2015

Dumbbell Snatch
5 Sets of 5 per Arm (alternating)
*rest 90 sec between sets

12 Min AMRAP
12 Push Ups
21 KB Swings
400m Run

Read More

Coach Jason and Jimmy - 3rd Place in the Men's Rx Division at Sycamore CrossFit's Pumpkinfest Partner Classic

Monday - October 19, 2015

October 19, 2015

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Read More

Maria, nice work!

Saturday - October 16, 2015

October 16, 2015

With a Partner
10 min AMRAP
15 Wall Balls
10 Sit Ups
5 Power Cleans (155/105)

Rest 2 min
8 min AMRAP
7 T2B
5 Bar hop burpees
3 Squat Cleans (135/95)

Rest 2 min
4 min AMRAP
6 power snatch (95/65)
6 pull up
6 squats

Read More

Split jerks!

Friday - October 16, 2015

October 16, 2015

For 12 Min
Even: 2 Rope Climbs
Odd: 2 Muscle Ups

8 Min AMRAP
5 Deadlifts (275/185)
35 Double Unders

Read More

Thursday - October 15, 2015

October 15, 2015

Split Jerk
1 RM

3 Rounds for Time
500m Row
20 KB Push Press (10 per arm)
40 Sit Ups

Read More

Congrats to Posted's Chicago Marathon athletes. Pictured here - Jenny V, Missy V, and Dan Mc

Wednesday - October 14, 2015

October 14, 2015

For time
40 Back Squats (135/95)
30 Pull Ups
20 Shoulder 2 Overhead (135/95)
*Back squat is from the floor

Read More

CrossFit Posted's Team Series folks, great job athletes!

Tuesday - October 13, 2015

October 13, 2015

4 Sets
A1: Weighted Ring Dips
A2: DB Waiter Walks

Death By:
Hang Power Clean (135/95)

Read More

Now that's a sumo deadlift high pull !!! (credit to CrossFit HQ's recent social media post)

Monday - October 12, 2015

October 12, 2015

Complex:
7 DB Deadlifts
5 DB Squats
3 DB Push Press
* Perofrm 6 sets
*Rest approx 60 sec between sets

12 Min AMRAP
5 Handstand Push-ups
10 Box Jump Overs (24/20)
200m Run

Read More

Sleds!

Saturday - October 10, 2015

October 10, 2015

25 Min AMRAP

400M Run
3 Power Clean & Jerks (175/115)
2 Rounds of Cindy

Read More

Friday - October 9, 2015

October 9, 2015

Back Squat
Sets of 8

9 Min AMRAP
3, 6, 9, 12, …
Pull-Ups
Russian Swing (x2)

Read More

Even if you're not a Cubs fan, as long as you're a baseball fan you have to respect what Cubs pitcher Jake Arrieta is doing. Also, word on the street is that he can walk on his hands.

Thursday - October 8, 2015

October 8, 2015

Grip Strength:
A1: Hang from Bar
A2: Farmers Carry

2 Rounds for time:
30 Box Jumps (24/20)
30 Power Snatch (75/55)
Row 750m

Read More

Wednesday - October 7, 2015

October 7, 2015

Complex:
Snatch
Hang Power Snatch
Overhead Squat

10 Min AMRAP
200M Run
4 Cleans (135/95)

Read More

Tuesday - October 6, 2015

October 6, 2015

Push Press
Sets of 2

Tabata:
Mountain Climbers
Sit Ups
Pull Ups
Burpees

Read More

Monday - October 5, 2015

October 5, 2015

4 Sets of 5‐8
A1: Handstand Push-ups
A2: Strict Toes to Bar

12 Min AMRAP
120 Double Unders
40 Squats

Read More

Friday - October 2, 2015

October 2, 2015

Snatch Balance
Sets of 2

For Time
10 Double Unders (DU's)
10 Handstand Push-ups
20 DU's
20 Chest to Bar Pull-ups
30 DU's
30 Push-Ups
40 DU's
40 Sit-Ups
50 DU's
50 Squats

Read More

TBT! 1 year anniversary pic. 3 Year Anniversary party this Saturday!

Thursday - October 1, 2015

October 1, 2015

Deadlift
5 x 3

Run max distance in
10 min

Read More

Wednesday - September 30, 2015

September 30, 2015

Ring Muscle Up, Bar Muscle Up
Progression and Practice

15‐12‐9
Box Jump (30/24)
Power Snatch (135/95)
Toes to Bar

Read More

Tuesday - September 29, 2015

September 29, 2015

Complex:
Power Clean
Hang Power Clean
Jerk

18 min EMOM
Min 1: 2 Heavy Thrusters
Min 2: Row 150m
Min 3: 8 Bar Hopping Burpees

Read More

Monday - September 28, 2015

September 28, 2015

Back Squat
5 x 3

7 Min AMRAP
30 DU's
15 Shoulder 2 OH (75/55)

Read More

THE Kids of CrossFit (Posted)

Saturday - September 26, 2015

September 26, 2015

With a Partner for Time:

The Crow

80 Calorie Row
70 Sit-ups (both, simultaneously)
60 Deadlifts (185/135)
50 Power Cleans (185/135)
40 Jerks (185/135)
30 Front Rack Lunges (185/135)
20 Bar Muscle Ups
10 Farmer carries

Read More

Friday - September 25, 2015

September 25, 2015

5 Sets
A1: 5 Ring Dips
A2: Max Support Hold

200M Run
21 Burpees
200M Run
15 Burpees
200M Run
9 Burpees

2min Rest

Repeat

Read More

Thursday - September 24, 2015

September 24, 2015

High Hang Snatch
Singles

6 Rounds for Time
60 Double Unders
30 Russian Swings
15 Box Jumps

Read More

Wednesday - September 23, 2015

September 23, 2015

8 Min EMOM
1 Power Clean
3 Push Press

16 Min AMRAP
400m Run
10 Hand release (HR) Push Ups
500m Row
10 HR Push Ups

Read More

Tuesday - September 22, 2015

September 22, 2015

4 sets
A1: 6 ‐ 10 Strict Pull ups
A2: Max Kipping Pull ups

Death by Wall Ball
Go up by 2

Read More

Coach Matt, welcome back!

Monday - September 21, 2015

September 21, 2015

Clean
5 x 1

"Open WOD 13.4"
7 Min Ladder
3, 6, 9, 12, .....
Clean and Jerk (135/95)
Toes to Bar

Read More

Rob & Karyn - team series wod'n

Saturday - September 19, 2015

September 19, 2015

36 MIN AMRAP With a Friend

600M Run (run together)
6 Hang Cleans (155/105)
6 Overhead Squats (155/105)
24 Chest to Bar Pull-ups
24 Hand Release Push-ups
96 Double-Unders

*everything except the run can be broken up however and is work/rest

Read More

Friday - September 18, 2015

September 18, 2015

Push Press
Sets of 4

4 Min AMRAP
8 Power Snatch (75/55)
4 Burpees

Rest 2 Min

Repeat AMRAP

Read More

Congrats Kelly!

Thursday - September 17, 2015

September 17, 2015

2 Rounds for time

800m Run
40 Wall Balls
200m Run w/ WB
40 Squats

Read More

Rob, Evan, Nat, and Karyn doing a team series wod - streaming live on periscope

Wednesday - September 16, 2015

September 16, 2015

Deadlift
5 x 3

10 Min AMRAP
250m Row
5 Power Cleans (135/95)

Read More

Tuesday - September 15, 2015

September 15, 2015

Deadlift
4 x 3
*Hand release or pause at the bottom

For time
30 Toes to bar
60 Sit Ups
15 Muscle Ups

Read More

Posted misses you, coach Matt!

Monday - September 14, 2015

September 14, 2015

Death by Handstand Push-ups
*Max 10 Min

12 Min Ladder
2‐4‐6‐8‐…
Box Jump‐overs (20/20)
Burpees
*20 Double unders after each round

Read More

Saturday - September 12, 2015

September 12, 2015

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Read More

September 11th

September 11, 2015

Split Jerk
Singles

5 Rounds for time
50 Double Unders
20 Burpees

Read More

More lunges...

Thursday - September 10, 2015

September 10, 2015

Pause Front Squats
5 x 3

3 rounds for time
800m Run
*Rest 2 min

Read More

Wednesday - September 9, 2015

September 9, 2015

Prowler Work
Farmers Walk

For Time
9‐15‐21
Pull Ups
Thrusters (95/65)

Read More

Dan Mc, says yes to good push-up form

Tuesday - September 8, 2015

September 8, 2015

Every 30 sec for 10 Min
1 Hang Power Snatch

3 Rounds for time
400m Run
30 Squats
20 Push Press (115/85)

Read More

Happy Labor Day

Labor Day - September 7, 2015

September 7, 2015

30 Min AMRAP
w/ a partner

5 Pull Ups
10 Push Ups
15 Lunges
*Partners alternate rounds

Read More

Good luck coach Dan! We'll miss you.

Saturday - September 5, 2015

September 5, 2015

"Ducky"

With a Partner For Time:

1000M row
50 Toes to Bar
50 Lateral burpee bar hops
50 Thrusters (95/75)
100 Box jump overs (24/20)
50 Thrusters
50 Lateral burpee bar hop
50 Toes to bar
1000M row

*resting partner holds bottom of squat

Read More

CrossFit Kids - It's here!

Friday - September 4, 2015

September 4, 2015

Rope Climb Practice

12 Min AMRAP
3 Muscle-Ups
10 Deadlifts (135/95)
Run 200m

Read More

Katrín Tanja Davíðsdóttir - 2015 Fittest woman on earth

Thursday - September 3, 2015

September 3, 2015

Power Clean & Jerk
1 Rep Max

"Masters Qualifer 14.3"
3 Rounds for time:
50 Calorie Row
15 Handstand Push-ups
50 Double Unders

Read More

Wednesday - September 2, 2015

September 2, 2015

Press
5 x 5

For Time:
Run 400m
30 Chest to Bar Pull-ups
Run 400m

Read More

On Ramp - pull up overview

Tuesday - September 1, 2015

September 1, 2015

Weighted Ring Dips
Sets of 5

5 Rounds
1 Min ON
1 Min OFF
30 Kettlebell Swings

Read More

Monday - August 31, 2015

August 31, 2015

Complex
2 Clean Pulls
1 Hang Clean

7 Min Ladder
3‐6‐9‐ ….
Sumo Deadlift High Pull (75/55)
Jumping Lunges

Read More

Saturday - August 29, 2015

August 29, 2015

"Hope"

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20" box
75/55 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad.

Read More

Friday - August 28, 2015

August 28, 2015

Front Squat
5 x 5

3 Rounds for time
5 Power Cleans (185/105)
50 Squats

Read More

First member who mentions our wod blog, describes to coach Mike what's going on in the pic and who it is - gets a free Kill Cliff or Kill Cliff Bar

Thursday - August 27, 2015

August 27, 2015

Ring Pull Ups
4 x 6

For time:
30 Burpee Pull Ups
30 Wall Balls
30 Box Jumps
30 Russian Swings
30 Toes to Bar
400m Run

Read More

Hi Russ!

Wednesday - August 26, 2015

August 26, 2015

Every 30 Seconds for 10 Min
1 Power Snatch

10 Min AMRAP
30 Double-Unders
6 Shoulder to Overhead (115/85)

Read More

Lui works hard every time he's in the gym. Two thumbs up to being a badass.

Tuesday - August 25, 2015

August 25, 2015

Thruster
Sets of 2

3 rounds for total reps
1 Min of Each Movement
Squats
Burpees
Sit Ups
Box Jumps
Ring Rows

Read More

Jenny V, as always working hard. Strong overhead position.

Monday - August 24, 2015

August 24, 2015

A1: 3x4 Snatch vertical jumps
A2: 3x8 Hamstring curls
A3: 3x10 jumping lunges / cycle jumps


"Nicole"
20 Min AMRAP
400m Run
Max Pull Ups

Read More

This is an aerial shot of the 2008 CrossFit Games

Saturday - August 22, 2015

August 22, 2015

With a Partner for Time:

20 HSPU, 40 Toes to Bar; 40 Double unders and 4 Deadlifts (315/205)
16 HSPU, 32 Toes to Bar; 40 Double unders and 4 Deadlifts (315/205)
12 HSPU, 24 Toes to Bar; 40 Double unders and 4 Deadlifts (315/205)
8 HSPU, 16.......

Read More

Don't forget to follow us on Instagram and Twitter, and like us on Facebook

Friday - August 21, 2015

August 21, 2015

Overhead Squat
Sets of 3

10 Min AMRAP
10 Box Jumps (30/24)
15 Sit Ups
200m Run

Read More

Karyn with the rest of the 45-49 year old Masters Games competitors

Thursday - August 20, 2015

August 20, 2015

Complex:
3 Press
2 Push Press
1 Jerk

For Time:
Row 150 Cal

Read More

Wednesday - August 19, 2015

August 19, 2015

A1: Strict Toes to Bar
A2: Suitcase Carry

For Time:
9‐6‐3
Ring Muscle Ups
Clean & Jerk (165/110)

Read More

Graduation day!

Tuesday - August 18, 2015

August 18, 2015

10 Min EMOM
1 Power Clean
3 Shoulder 2 Overhead

4 Rounds for max Burpees
In 2:30

400m Run
20 Russian Swings
Max Burpees
Rest 1 Min

Read More

Danny M with a good overhead position at the Amplify Open

Monday - August 17, 2015

August 17, 2015

Deadlift
5 x 5

10 Min AMRAP

32 Double Unders
16 Overhead Lunge (45/25)
32 Double Unders
8 Squats (45/25)

Read More

Saturday - August 15, 2015

August 15, 2015

"Badger"

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Read More

Friday - August 14, 2015

August 14, 2015

Hang Snatch
Singles

12 Min AMRAP
400m Run
10 Deadlifts (115/75)
5 Power Snatches (115/75)

Read More

Thursday - August 13, 2015

August 13, 2015

30 Min EMOM
Min 1: 40 Double Unders
Min 2: 2 Power Clean & Jerks (185/130)
Min 3: 15 sit ups

Read More

Team: Unbroken Posted (Chris C, Christine, Jose)

Wednesday - August 12, 2015

August 12, 2015

Back Squat
4 sets of 7

8 Min AMRAP
8 Bupree Box Jumps (20 in)
200M Row

Read More

Posted's Amplify Open women!

Tuesday - August 11, 2015

August 11, 2015

4 Sets
A1: Strict Pull Ups (6 reps) (tempo prescribed in class if able)
A2: L sit ‐ Hang

3 Rounds for time
10 Clean and Jerks (135/95)
rest 1 min

Read More

Monday - August 10, 2015

August 10, 2015

Power Clean
2RM

7 min Ladder
2‐4‐6‐8‐…...
Burpees
Wall Balls

Read More

The Karyn Pose

Friday - August 7, 2015

August 7, 2015

Farmers Walks

"Nasty Girls"
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Clean (135 / 95)

Read More

The Evil Genius thinking about next year already....

Thursday - August 6, 2015

August 6, 2015

Floor Press
Sets of 5

"Jackie"
For time
Row 1K
50 Thrusters (45)
30 Pull Ups

Read More

More Cali....

Wednesday - August 5, 2015

August 5, 2015

Complex:
1 Clean
2 Front Squats


"Sham"

7 Rounds for time
11 Bodyweight Deadlifts
100m Sprint

Read More

On Ramp!

Tuesday - August 4, 2015

August 4, 2015

Split Jerk
1 @70%
1 @75%
1 @80%
3 x 1 @85%


"GI Jane"
For time
100 Burpee Pull‐ups

Read More

Coming soon.....Kill Cliff coffee flavors

Monday - August 3, 2015

August 3, 2015

4 sets of 8
A1: Supine Ring Rows
A2: DB Row

"Annie"
For Time
50‐40‐30‐20‐10
Double Unders
Sit Ups

Read More

Saturday - August 1, 2015

August 1, 2015

24 Min AMRAP
1 male, 1 female

12 Toes to Bar
9 HSPU (Rx plus Deficit hspu)
6 Front Squats (135/95) (Rx plus 155/105)
3 Snatches (135/95) (Rx plus 155/105)
Run 400M with a Med ball (20/14)

*Split the work up however you want
**Both partners run

Read More

Friday - July 31, 2015

July 31, 2015

Clean
1 RM

21-15-9
Pull-ups
KB Swings (American)
*Run 400M after each round

Read More

Thursday - July 30, 2015

July 30, 2015

Overhead Squat

4 Rounds for Time:
40 Double Unders
20 Box Jumps
40 Double Unders
20 Wall Balls

Read More

Karyn's 2015 Cali Crew

Wednesday - July 29, 2015

July 29, 2015

A. Ring Dips: 5 sets of 6-8
B. Rear Elevated split squats

12 MIN EMOM
1 Deadlift
5 BarHopping Burpees

Read More

Tuesday - July 28, 2015

July 28, 2015

Hang Power Clean & Split Jerk
Singles

"SQT"

3 Rounds For Time:
10 Snatches (95/75)
200M Run

Read More

Monday - July 27, 2015

July 27, 2015

Front Squat
sets of 3

20 Min AMRAP

5 Pull-ups
10 Push-ups
15 Sit-ups
30 Double Unders

Read More

Coach Matt bought these for the Cali trip

Friday - July 17, 2015

July 17, 2015

Deadlift
Sets of 3

3 rounds for time
1000M Row
50 Squats

Read More

Karyn shirts are in! Pick yours up ASAP!

Thursday - July 16, 2015

July 16, 2015

4 sets
A1: Weighted Pull Up (4 reps)
A2: Weighted Push Up (8 reps)

For time:
30 Power Snatches (95/65)
30 Chest to Bar Pull-ups
30 Power Clean and jerk
30 Toes to Bar
*90 Double-Unders after each round

Read More

Body slammed by the Hulk this week!

Wednesday - July 15, 2015

July 15, 2015

Push Jerk
Singles

15 Min AMRAP
200m Run
10 Wall Balls
250m Row
10 KB Swings

Read More

Father & son jump rope, Posted's CrossFit Kids program coming soon.....

Tuesday - July 14, 2015

July 14, 2015

Back Squats (w/ Pause at the bottom)
5 x 5

For time
100 Push Ups
*Shuttle run every time you come out of the plank or rest on ground

Read More

Monday - July 13, 2015

July 13, 2015

"Hulk Hogan"

Every 2 min for 10 rounds
3 Muscle-Ups
5 Power Cleans (185/135)
7 Burpees

Read More

Saturday - July 11, 2015

July 11, 2015

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Read More

Friday - July 10, 2015

July 10, 2015

Complex
Hang Clean Thruster
Thruster
Push Press

10 Min AMRAP
Row 250m
10 Box Jumps
10 Toes to bar

Read More

Natalie leading mobility/warm-up in her gymnastics seminar

Thursday - July 9, 2015

July 9, 2015

Deadlift
Set of 5

Shuttle Run Sprints
8 @ max effort

Read More

Wednesday - July 8, 2015

July 8, 2015

Open WOD 15.4

8 min AMRAP
3, 6, 9, Handstand Push-up (HSPU)
3 Cleans (185/125)
12, 15, 18 HSPU
6 Cleans
21, 24, 27 HSPU
9 Cleans

Read More

Tuesday - July 7, 2015

July 7, 2015

High Hang Snatch
Singles

12‐10‐8‐6‐4
Hang Snatch (95/65)
Chest to Bar Pull Ups
*30 Double unders after each set

Read More

Monday - July 6, 2015

July 6, 2015

5 sets
A1: DB Push Press (8 reps)
A2: Ring Support (max hold)

For Time
Run 800M
80 Cal Row
80 Russian Swings

Read More

Happy 4th of July

4th of July

July 4, 2015

10 min AMRAP
50 Squats
13 Toes to Bar

Rest 2 min

10 min AMRAP
50 lunges
13 Pull-ups

Read More

Friday - July 3, 2015

July 3, 2015

Teams of 4
2 Men & 2 Women

For time and max reps...

Read More

Thursday - July 2, 2015

July 2, 2015

Split Jerk
3 Rep Max

15 Min AMRAP
40 Double Unders
8 Strict Pull Ups
4 Front Squats (165/115)

Read More

Wednesday - July 1, 2015

July 1, 2015

Deadlift
3 Rep Max

6 Rounds for Time
10 Burpees
10 Box Jumps (24/20 in)
200m Run

Read More

Tuesday - June 30, 2015

June 30, 2015

4 Sets
A1: Weighted Ring Dips (5 reps)
A2: Hollow Body Holds (30 sec)

10 Min EMOM
Power Snatch
2 Overhead Squats

Read More

Monday - June 29, 2015

June 29, 2015

BarBell Complex:
Clean
Hang Clean
Push Press

12 Min AMRAP
1 Round of Cindy
2 Power Clean & Jerk (165 / 115)

Read More

Natalie rocking pistols at this weekends comp. Mike, Evan, and Natalie took 5th out of 19 teams. Great work guys!

Saturday - June 27, 2015

June 27, 2015

Prison Break (with a "cell-mate")

200M med ball carry (20/14)
100 Power cleans (95/65)
100 Barhop burpees
400M med ball carry
100 Front squats (95/65)
100 Push press (95/65)
200M med ball carry

Read More

Friday - June 26, 2015

June 26, 2015

Bench Press
Sets of 6

For time:
30‐20‐10
Pull Ups
Wall Balls

Read More

Thursday - June 25, 2015

June 25, 2015

3 Rounds For Time

Run 400m
50 Sit Ups
10 Handstand Pushups
5 Deadlifts (315/255)

Read More

Wednesday - June 24, 2015

June 24, 2015

Every 30 sec for 10 Min
1 Power Clean

12 Min AMRAP
250m Row
10 Push Press (95/65)
5 Overhead Squat (95/65)
5 Power Snatch (95/65)

Read More

Mike R, congrats regarding your On Ramp graduation! Let the games begin.

Tuesday - June 23, 2015

June 23, 2015

Front Squat
5 x 6

For Time
30 Muscle Ups

Read More

Monday - June 22, 2015

June 22, 2015

Ring Rows
Sets of 10

10 Min AMRAP
15 Squats
30 Mtn Climbers
45 Double Unders

Read More

Saturday - June 20, 2015

June 20, 2015

The Devil's Buckle

66 DU's (ea partner performs 66 at the same time)
6 Squat Clean Thrusters (155/105)
66 air sqts
6 sqt cln thr
66 sit ups
6 sqt cln thr
66 box jumps (20 in)
6 sqt cln thr
66 push ups
6 sqt cln thr
66 wall balls......cont..

Read More

Friday - June 19, 2015

June 19, 2015

Snatch Balance
Sets of 3

2 Rounds
800m Run
30 Burpee Box Jumps (24/20 in)

Read More

Mother and son burpees

Thursday - June 18, 2015

June 18, 2015

Deadlift
Sets of 5

4 Rounds for time
Row 500m
1:1 Rest

Read More

Wednesday - June 17, 2015

June 17, 2015

20 Min EMOM
00:30 On / 00:30 Rest
Even: Chest to Bar Pull-ups
Odd: Toes to Bar

5 Min AMRAP
3 Power Cleans (135/95)
5 Bar‐hop Burpees

Read More

Daniel R. - on to bigger and better things!

Tuesday - June 16, 2015

June 16, 2015

Push Jerk
Sets of 3

6 rounds for time
200m Run
15 Russian Swings
20 Squats

Read More

Chicago Blackhawks - 2015 Stanley Cup Champions

Monday - June 16, 2015

June 15, 2015

Back Squat
5 x 5

5 min AMRAP
30 Double Unders
15 Power Snatch (75/55)

rest 2 min

5 min AMRAP
30 Double Unders
15 Power Clean & Jerk (95/65)

Read More

Saturday - June 13, 2015

June 13, 2015

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Read More

Friday - June 12, 2015

June 12, 2015

4 x 10
A1: Single Leg Hip Thruster
A2: Romanian Deadlifts

8 Min AMRAP
40 Double Unders
20 Weighted Lunges (45/20)

Read More

Thursday - June 11, 2015

June 11, 2015

"Holleyman"

30 Rounds for time
5 Wall Ball shots
3 Handstand Push-ups
1 Power Clean (225/155)

Read More

Event 3 at the Central Regional starts on the TrueForm treadmill

Wednesday - June 10, 2015

June 10, 2015

Squat Clean Thruster
Singles

50-40-30-20-10
Row Calories
Sit Ups

Read More

Dimitri and Adam, welcome to regular classes. congrats!

Tuesday - June 9, 2015

June 9, 2015

Max Height Box Jump
Max Distance Braod Jump

24 Min EMOM for max Burpees
Min 1: 25 Russian Swings
Min 2: Burpees
Min 3: Rest

Read More

Which of these three is rep'n the Posted T?

Monday - June 8, 2015

June 8, 2015

Overhead Squat
sets of 2

10 Min Ladder
3 - 6 - 9 -…
Chest to Bar Pull Ups
Power Clean & Jerk (95/65)

Read More

Saturday - June 6, 2015

June 6, 2015

"Riley"

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Read More

On Ramp!

Friday - June 5, 2015

June 5, 2015

A1: Dumbbell Push Press
Sets of 5
A2: 30 sec Handstand hold

For Time:
21-15-9
Deadlift (225/155)
Box Jump (24/20)

Read More

Orange Moose is the establishment that some of us stopped to eat on the way to regionals in MN - interesting to say the least

Thursday - June 4, 2015

June 4, 2015

5 x 8 Supine Barbell Rows

5 x 8 Landmine Rows


15 Min AMRAP
30 Cal Row
20 Sit Ups
10 Hang Power Cleans (135/95)

Read More

I know, I know this is old. I still like it and Leo

Wednesday - June 3, 2015

June 3, 2015

12 Min EMOM
Even: 3 Power Snatch
Odd: 6 Clean and Jerks
*Same weight

4 Rounds for Time
Run 400m
25 Wall Balls

Read More

Graduation day!

Tuesday - June 2, 2015

June 2, 2015

Back Squat
4 x 6

For Time
50 Burpees

Read More

Julie Foucher, moments before her injury at the 2015 Central Regional

Monday - June 1, 2015

June 1, 2015

8 min AMRAP
8-10 Pull ups

10 Min Ladder
3-6-9-12-…
Handstand Push-ups
* 25 Double Unders after each round

Read More

Saturday - May 30, 2015

May 30, 2015

With a Partner
100 Burpees
100 Squats
100 Sit Ups
50 Deadlifts (155/105)
50 Hang Power Cleans (155/105)
50 Shoulder 2 Overhead (155/105)

Read More

2 Thumbs way up to hang power cleans

Friday - May 29, 2015

May 29, 2015

Hang Power Clean
Sets of 2

For time:
Row 1500m
30 Burpee Pull Ups

Read More

Thursday - May 28, 2015

May 28, 2015

Barbell Reverse Lunges
Sets of 5 per leg

Flight Test Simulator
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

Read More

Wednesday - May 27, 2015

May 27, 2015

A1: Supine Ring Rows
5 x 10
A2: Weighted Push Up
5 x 10

21-15-9
Toes to bar
Clean and Jerk (115/75)

Read More

1st place - 2015 California Regional - Mr. Dan Bailey

Tuesday - May 26, 2015

May 26, 2015

10 Min EMOM
2 Push or power Jerks
*Off of the floor

10 Min AMRAP
Run 200m
15 Box Jumps
15 Thrusters (75/55)

Read More

MURPH

Memorial Day - May 25, 2015

May 25, 2015

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Read More

Saturday - May 23, 2015

May 23, 2015

Partner WOD

25 Min AMRAP
1,200M Row (300m per)
20 Lunges (together, each do 20 but at the same time)
20 Burpees (alternating)
1 min Plank hold (together, each accumulate 1min)

Read More

Denny - what a warrior

Friday - May 22, 2015

May 22, 2015

10 Min EMOM
3-6 Handstand Push-ups

10 Min Ladder
2-4-6-8-…
Deadlifts (225/155)
*20 Double under's after each round

Read More

Buster is ready for the Blackhawks game tonight! Are you? Go Blackhawks!

Thursday - May 21, 2015

May 21, 2015

"Daniel"

50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups

Read More

Truth

Wednesday - May 20, 2015

May 20, 2015

10 Min EMOM
20 Double Unders
1 Power Snatch

10 Min AMRAP
Row 250m
10 Burpees
10 Box Jumps

Read More

Tabata what?!

Tuesday - May 19, 2015

May 19, 2015

Weighted Ring Dip
Set of 3

Tabata:
Wall Ball Shots
KB Swings
Goblet Squats
Overhead Lunges (20/14)

Read More

EZ (Elijah Muhammad) 2015 Games athlete - boom!

Monday - May 18, 215

May 18, 2015

Power Clean
Sets of 3

8 Min AMRAP
10 Shoulder to Overhead (115/85)
20 Sit Ups

Read More

The "Other Total"

Saturday - May 16, 2015

May 16, 2015

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Read More

The South and Atlantic Super Regionals begin today

Friday - May 15, 2015

May 15, 2015

Back Squat
Sets of 3

"The Chief"
5 rounds of the following
3 min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats
*rest 1 min between rounds

Read More

Congrats David and Olga! Green shirt, check! On Ramp complete, check! On to regular class, check!

Thursday - May 14, 2015

May 14, 2015

Weighted Pull Ups
Sets of 3

For Time
100 Double Unders
30 Toes to Bar
30 Deadlifts (225/155)
Row 1000m

Read More

No rep!?!

Wednesday - May 13, 2015

May 13, 2015

Shankle Complex:
1 Deadlift
3 Pulls
1 Clean
2 Jerks

10 Min AMRAP
8 KB Push Press Right Arm
8 KB Push Press Left Arm
Run 200m

Read More

CrossFit founder Greg Glassman on 60 min. (video link below)

Tuesday - May 12, 2015

May 12, 2015

Push Press
Sets of 5

10 Min AMRAP
30 Double Unders
20 Russian Swings (1.5/1pd)
10 Burpees

Read More

Coach Mike, chest to bar pull-ups at this weekends comp

Monday - May 11, 2015

May 11, 2015

"Barbara"

5 rounds for time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

*Rest 3 min between rounds

Read More

Congrats to Posted coaches Evan & Natalie on their 2nd place finish this weekend at CrossFit Freedom

Saturday - May 8, 2015

May 9, 2015

Deck O Cards

Spades = Lunges
Clubs = Modified Burpees
Hearts = Squats
Diamonds = Mountain Climbers

J = 11
Q = 12
K = 13
A = 15

Read More

Friday - May 8, 2015

May 8, 2015

Power Snatch
Doubles

For Time:
Row 500m
30 Burpees
Row 500m
30 Box Jumps (24/20)
Row 500m
30 Burpee Box Jumps (24/20)

Read More

Jackie - 2013 North Central Regional Event 1

Thursday - May 7, 2015

May 7, 2015

Pause Front Squat
5 x 5
3 sec pause

Death By Double Unders
* Go up by 10

Read More

Wednesday - May 6, 2015

May 6, 2015

Strict L-Pull Ups
5 Sets of 4-8

3 Rounds for Time
40 Russian Swings
15 Toes to Bar

Read More

Friday Regional events announced

Tuesday - May 5, 2015

May 5, 2015

10 min EMOM
2 Hang Power Cleans + 1 Jerk

5 min AMRAP
150m row
10 Wall Balls
10 Lunges (5 per leg)

Rest 2 min

5 min AMRAP
150m row
10 Air Squats
10 OH Lunge (20/14 med ball)

Read More

On Ramp mobility / warm-up

Monday - May 4, 2015

May 4, 2015

Overhead Squats
sets of 3

5 Rounds for time
45 Double Unders
9 Shoulder to Overhead (135/95)

Read More

Saturday - May 2, 2015

May 2, 2015

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Read More

Friday - May 1, 2015

May 1, 2015

Barbell Cluster
1 Press
2 Push Press
3 Push Jerk

For Time
200 Double Unders
40 Pull Ups

Read More

Green shirt day or better know as On Ramp Graduation! Congrats Caro and Lui !!

Thursday - April 30, 2015

April 30, 2015

"Jerry"

For Time
1 Mile Run
2K Row
1 Mile Run

Read More

Wednesday - April 29, 2015

April 29, 2015

10 Min AMRAP
3‐6 Handstand Push-ups

(2015 Masters Qualifier WOD)
5 Min AMRAP
5 Muscle-Ups
10 Power Cleans (105/155)

Read More

Everybody's talking about my tight pants, got my tight pants on....

Tuesday - April 28, 2015

April 28, 2015

Hang Snatch
Singles

4 Rounds for Time
50 Jump Rope Singles
20 Lateral Bar‐Hop Burpees
10 Power Snatch (115/75)

Read More

Monday - April 27, 2015

April 27, 2015

Front Rack Reverse Lunges
Sets of 5 per leg

10 Min AMRAP
250m Row
20 Thrusters (45)

Read More

OG Campus' white board

Saturday - April 25, 2015

April 25, 2015

Partner "Danny"

Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
115/75 pound Push Press, 20 reps
30 Pull-ups

*split the work up however you want, one partner works while other rests

Read More

Over the Top

Friday - April 24, 2015

April 24, 2015

Rope Climb Practice

6 Min AMRAP
40 DU's
1 Deadlift (275/185)

Read More

Start them early!

Thursday - April 23, 2015

April 23, 2015

Snatch Balance
Singles

3 Rounds for Time
40 Calorie Row
30 Russian Swings (1.5/1pd)
20 Hand Release Push Ups

Read More

Skin the cat

Wednesday - April 22. 2015

April 22, 2015

Deadlift
5x3

8 Min Ladder
10‐20‐30‐40‐50…
Double Unders
Sit‐Ups

Read More

Road work

Tuesday - April 21, 2015

April 21, 2015

Weighted Pull Ups
Sets of 3

3 Rounds for Max reps
2 Min ON
3 Min OFF
Wall Balls

Read More

Thanks to Dianne Van Wormer for the Rogue rice crispy treats

Monday - April 20, 2015

April 20, 2015

10 Min EMOM
2 Hang Power Cleans

10 Min AMRAP
10 Box Jumps (24/20)
10 Shoulder 2 OH (75/55)

Read More

Thanks to Rene and Maria Rojas for bringing the awesome cake to the Posted Post Open Party

Saturday - April 18, 2015

April 18, 2015

Teams WOD

Read More

Someone's getting creative....

Friday - April 17, 2015

April 17, 2015

Floor Press
Sets of 5

9 min AMRAP
3 Cleans (155 / 105)
9 Chest to Bar Pull-ups

Read More

Birthday rowing?

Thursday - April 16, 2015

April 16, 2015

Skill: Skin the Cat

For Time:
100 DU's
15 Shoulder 2 OH (135/95)
30 Toes to Bar
15 Shoulder 2 OH (135/95)
100 DU's

Read More

Wednesday - April 15, 2015 (TAX DAY!)

April 15, 2015

Shankle Complex:
1 Deadlift
3 Pulls
1 Clean
2 Jerks

For Time:
Row 1000m
Then 3 rounds for time
25 Wall Balls
25 KB Swings

Read More

Tuesday - April 14, 2015

April 14, 2015

Weighted Split Squat
4 sets 10 per leg

Tabata:
Mountain Climbers
Burpees
Box Jumps
Sit Ups

Read More

more 15.5 wrath...

Monday - April 13, 2015

April 13, 2015

8 Min EMOM
3‐6 Ring Dips

10 Min Ladder
3‐6‐9‐12‐…
Burpee Pull Ups
*20 Double Unders after each round

Read More

OG campus squating

Saturday - April 11, 2015

April 11, 2015

"Klepto"

4 rounds for time of:
27 Box jumps, 24"
20 Burpees
11 Squat cleans, (145/95)

Read More

Friday - April 10, 2015

April 10, 2015

Hang Power Snatch
Singles

10 Min AMRAP
3 MU's
25 DU's
6 HSPU's
25 DU's

Read More

Thursday - April 9, 2015

April 9, 2015

Back Squat
5x5

For Time
Row 2K

Read More

Wednesday - April 8, 2015

April 8, 2015

Death By: Chest to Bar Pull Up*

For Time 21‐15‐9
OverHead Squat (75/55)
Toes to Bar

Read More

No big deal, just Cliff V hanging with Stacie Tovar (9th Worldwide in the 2015 Open / 1st in North Central Region)

Tuesday - April 7, 2015

April 7, 2015

Hang Snatch
Singles

12 Min AMRAP
50 Jump Rope Singles
10 Burpee Box Jumps (24/20 in)
10 Russian Swings (1.5/1pd)

Read More

Monday - April 6, 2015

April 6, 2015

Push Press
Sets of 3

3 Rounds for Time
Row 500M
5 Push Press (115/75)
10 Hang Power Cleans
15 Deadlifts

Read More

Saturday - April 4, 2015

April 4, 2015

With a partner for time:
100 OH walking lunges (45/25#)
50 box jumps (30/24 in)
100 wall balls
50 Toes to Bar
100 KB Swings
50 Burpee box jumps (24/20 in)
100 goblet squats (1.5/1pd)

Read More

Friday - April 3, 2015

April 3, 2015

Inverted Ring Rows
4 x 12

12 Min Ladder
10‐20‐30‐…
Double Unders
1‐2‐3‐…
Power Snatch (135/95)

Read More

Bro & Sis post 15.5

Thursday - April 2, 2015

April 2, 2015

Hang Clean Singles

Row 1 K
then,
6 Rounds for Time
5 Front Squats (165/115)
5 Muscle Ups

Read More

Wednesday - April 1, 2015

April 1, 2015

Press
Sets of 3

10 min AMRAP
30 Double Unders
10 Push Ups
10 Box Jumps (24/20 in)

Read More

15.5!

Tuesday - March 31, 2015

March 31, 2015

Strict T2B
4 max sets

"Air Force WOD"
For Time:
20 Thrusters (95/65)
20 SDLHP
20 Push Jerks
20 OHS
20 FS
*4 Burpees at the start of every min

Read More

Monday - March 30, 2015

March 30, 2015

Power Clean and Jerk Singles

12 Min AMRAP
5 Body Weight Power Cleans
10 Pull Ups
15 Sit Ups

Read More

Coach Mike, always supportive! Matt just ended his date with 15.5

Saturday - March 28, 2015

March 28, 2015

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Read More

Friday - March 27, 2015

March 27, 2015

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Read More

Thursday - March 26, 2015

March 26, 2015

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Read More

Wednesday - March 25, 2015

March 25, 2015

6 rounds for time:

Row 500m
15 Russian Swings (1.5 / 1)
15 Pull-Ups
5 Shoulder 2 OH (135 / 95)
Rest 1 Min

Read More

Tuesday - March 24, 2015

March 24, 2015

Complex:
Hang Power Clean
Power Clean

8 Min AMRAP
10 Toes to Bar
5 Cleans (115 / 75)

Read More

Monday - March 23, 2015

March 23, 2015

Split Squats: 3 sets of 12 (per leg)

12 Rounds
30 sec ON 30 sec OFF
for max Burpees

15 Double Unders
Max burpees

Read More

Saturday - March 21, 2015

March 21, 2015

WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU......

185 / 125# FOR CLEANS

Read More

Friday - March 20, 2015

March 20, 2015

WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU......

185 / 125# FOR CLEANS

Read More

Thursday - March 19, 2015

March 19, 2015

WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU......

185 / 125# FOR CLEANS

Read More

Wednesday - March 18, 2015

March 18, 2015

Front Squat: 5x3

3 Rounds for time
20 Pull Ups
60 Double Unders

Read More

Evan crushing 15.2

Tuesday - March 17, 2015

March 17, 2015

8 Min EMOM: 3 ‐ 5 HSPU

10 Min EMOM
3 Deadlifts

Read More

Robert A's wall balls were impressive

Monday - March 16, 2015

March 16, 2015

Push Jerk
Doubles

10 Min AMRAP
5 Burpees
10 Russian Swings

Read More

Chris C stole the show!

Saturday - March 14, 2015

March 14, 2015

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Read More

More 15.3 action!

Friday - March 13, 2015

March 13, 2015

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Read More

Thursday night - 15.3

Thursday - March 12, 2015

March 12, 2015

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Read More

15.2 the aftermath

Wednesday - March 11, 2015

March 11, 2015

Press
5 x 3

10 Rounds for Time
15 Double Unders
3 Thrusters (135 / 95)

Read More

Nothing on earth like perfectly stacked plates, aaaaaah

Tuesday - March 10, 2015

March 10, 2015

10 Min EMOM
Power Clean
Squat Clean

For Time:
100 Push Ups
**5 Sit Ups every unbroken set

Read More

Open Tees are here!

Monday - March 9, 2015

March 9, 2015

RDL's

8 Min AMRAP
20 DU's
20 Mountain Climbers

Read More

Saturday - March 7, 2015

March 7, 2015

Open WOD 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 OHS (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 OHS (95 / 65 lb.)
12 chest-to-bar pull-ups

and so on....

Read More

Friday - March 6, 2015

March 6, 2015

Open WOD 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 OHS (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 OHS (95 / 65 lb.)
12 chest-to-bar pull-ups

and so on....

Read More

15.2!

Thursday - March 5, 2015

March 5, 2015

Every 3 minutes for as long as possible complete:

From 0:00 - 3:00
2 rounds of:
10 OH squats (95 / 65)
10 chest-to-bar pull-ups

From 3:00 - 6:00
2 rounds of:
12 OH squats (95 / 65)
12 chest-to-bar pull-ups

and so on....

Read More

Coach Mike's 205 lbs successful attempt. He ended up hitting a gym high 250 lbs clean & jerk in 15.1(a).

Wednesday - March 4, 2015

March 4, 2015

Weighted Pull Ups:
5 Sets of 3

For Time:
Row 1000M
35 Box Jump Overs (24/20 in)

Read More

Tuesday - March 3, 2015

March 3, 2015

Complex:
Power Snatch
Hang Snatch

10 min AMRAP
25 Double Unders
10 Russian KB Swings (1.5 / 1pd)
5 Handstand Push-ups

Read More

Monday - March 2, 2015

March 2, 2015

Front Rack Lunges
5 x 5 (per leg)

6 Rounds for Time
3 Power Cleans (185 / 135)
1 Round of Cindy

Read More

Saturday - February 28, 2015

February 28, 2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Read More

Friday - February 27, 2015

February 27, 2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Read More

2015 CrossFit Open

Thursday - February 26, 2015

February 26, 2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Read More

Congrats Jaime. Another On Ramp grad and another Green Shirt!

Wednesday - February 25, 2015

February 25, 2015

Overhead Squat
Sets of 3

4 Rounds for Time
50 Double Unders
25 Sit Ups

Read More

Tuesday - February 24, 2015

February 24, 2015

10 Min EMOM: 3 Muscle Ups

Open WOD 11.3
5 Min AMRAP
Squat Clean and Jerk (165/110)

Read More

Julie Foucher and Rogue, no need to say more

Monday - February 23, 2015

February 23, 2015

Complex: Deadlift / HPC / Front Squat

Nutrition Challenge Retest

10 Min AMRAP
9 Push Ups
12 Sit Ups
15 Box Jumps

Read More

Gil getting ready...2015 Thursday Night Open at Posted coming soon

Saturday - February 21, 2015

February 21, 2015

Partner WOD for Time

30 cleans (135/95) alternating reps
50 C2B alternating every 5 reps
200 DU's alternating every 20
50 C2B alternating every 5 reps
30 cleans alternating every reps

Read More

Friday - February 20, 2015

February 20, 2015

Front Squats
Sets of 5

Open WOD 13.1
17 min AMRAP

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
30 Snatch (210/120)

Read More

#nooneescapesfran

Thursday - February 19, 2015

February 19, 2015

Weighted Push Ups: Sets of 10

For Time
50 Double Unders
40 Wall Balls
30 Pull Ups
20 Overhead Squat (75/55)
10 Handstand Push-ups

Read More

landmine! thanks Rogue, you make cool sh1t!

Wednesday - February 18, 2015

February 18, 2015

Push Jerk: Doubles

3 Rounds for Time
Row 500M
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Read More

Tuesday - February 17, 2015

February 17, 2015

Deadlift: 4 x 6

Open WOD 12.1
7 Min AMRAP
Burpees

Read More

Monday - February 16, 2015

February 16, 2015

10 Min EMOM
3‐6 Handstand Push-ups

10 Min AMRAP
10 Toes to Bar
50 Double Unders

Read More

FRAN

Saturday - February 14, 2015

February 14, 2015

What's your FRAN time? #nooneescapesfran

Read More

Do you know who this, where, or what this is?

Friday - February 12, 2015

February 13, 2015

Hang Power Clean: 3 RM

For Time:
10‐20‐30
Burpees
Sit Ups
Double Unders

Read More

End of yoga, lights out!

Thursday - February 12, 2015

February 12, 2015

Front rack lunges

6 Rounds for Max Distance
Row 30 Sec
*Rest 1 Min

Read More

Wednesday - February 11, 2015

February 11, 2015

Weighted Strict Pull Ups: Sets of 3

Open WOD 13.2

10 Min AMRAP
5 Shoulder 2 Overhead (115 / 75)
10 Deadlifts (115 / 75)
15 Box Jumps (24 / 20 in)

Read More

Tuesday - February 10, 2015

February 10, 2015

Snatch Balance: Singles

For Time:
750M Row
15 Handstand Push-ups
30 Goblet Squats (1.5 / 1pd)
45 Russian Swings (1.5 / 1pd)

Read More

Karyn, Mike and Cherie Chan at CrossFit's Level 2 certification

Monday - February 9, 2015

February 9, 2015

Back Squat: 5 x 3

5 Rounds for Time
10 Power Snatch (75 / 55)
30 Double Unders

Read More

Saturday - February 7, 2015

February 7, 2015

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts (315 / 245)
10 Handstand push-ups

Read More

Friday - February 6, 2015

February 6, 2015

Ring Pull Ups: 5 x 5 (Tempo will be given in class)

For Time:
1000m Row
5 Clean and Jerks (185 / 105)
20 Pistols (alternating)
5 Clean and Jerks (185 / 105)
1000m Row

Read More

SIGN UP TODAY! -The link is below the wod-

Thursday - February 5, 2015

February 5, 2015

Clean and Jerk: Singles

Open WOD 11.4
10 Min AMRAP
60 Bar Facing Burpees
30 Overhead Squat (120 / 90)
10 Muscle-Ups

Read More

Wednesday - February 4, 2015

February 4, 2015

Press: sets of 3

For Time
4 Rounds for time
50 Double Unders
25 Box Jumps (24/20 in)

Read More

Tuesday - February 3, 2015

February 3, 2015

12 Min EMOM
Odd Min: 3 ‐ 6 Strict Handstand Push-Ups
Even Min: 5 ‐ 8 Strict Pull-Ups

Death By:
Wall Ball shots

Read More

Monday - February 2, 2015

February 2, 2015

10 Min EMOM
2 Power Snatch
1 Hang Power Snatch

10 Min AMRAP
10 Deadlifts (135 / 95)
10 Push Ups

Read More

Saturday - January 31, 2015

January 31, 2015

Teams of 3

2 non working athletes have a KB

150 Burpees / KB Overhead
90 Power Cleans (135/95) / KB in rack position
300 Squats / KB at side

*exchanging partner does 4 Russian swings
*can only work when other two partners have KB in pos

Read More

Rob, standing tall on an air squat during "Nasty Girls"

Friday - January 30, 2015

January 30, 2015

Floor Press: Sets of 5

"Nasty Girls"
3 Rounds for Time
50 Squats
7 Muscle-Ups
10 Hang Power Clean (135 / 95)

Read More

Thursday - January 29, 2015

January 29, 2015

10 Min EMOM: 4 ‐ 6 Handstand Push-ups

12 Min AMRAP
50 Double Unders
7 Power Snatch (95 / 65)
10 Sit Ups

Read More

Wednesday - January 28, 2015

January 28, 2015

Clean: Singles

2 Rounds for Time
50 Calorie Row
50 Russian Swings (1.5 / 1pd)

Read More

On Ramp grad Scott with coach Karyn!

Tuesday - January 27, 2015

January 27, 2015

Push Press: Sets of 5

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Read More

Monday - January 26, 2015

January 26, 2015

Weighted Ring Rows: 5 x 8

10 Min Ladder
10‐20‐30‐40…
Double Unders
1‐2‐3‐4
Burpees

Read More

Saturday - January 24, 2015

January 24, 2015

AMRAP FEST 2015
each couplet is a 4min AMRAP
*2min in between

7 Power Cleans (95/75)
7 Push Press

5 Pull-ups
10 Push-ups

10 Wall balls
5 Burpees

10 Box Jumps
10 Sit-ups

Read More

Friday - January 23, 2015

January 23, 2015

Hang Snatch: Singles

For Time
30 Double Unders
30 Box Jumps (30 / 24 in)
30 Double Unders
30 Hand Release Push Ups
30 Double Unders
30 Toes to Bar

Read More

Thursday - January 22, 2015

January 22, 2015

Deadlift: Sets of 3
*no touch and go

4 Rounds for Time
500m Row
rest 2 min

Read More

Wednesday - January 21, 2015

January 21, 2015

Ring Rows
5 x 10

10 Rounds for Time
6 Chest to Bar Pull-ups
3 Clean & Jerk (135 / 95)

Read More

Tuesday - January 20, 2015

January 20, 2015

10 Min EMOM
3 Power Cleans

12 Min AMRAP
10 Burpees
20 OverHead Lunges (45 / 25)
250m Row

Read More

Monday - January 19, 2015

January 19, 2015

Back Squat: 5 x 3
* 3 seconds at the bottom for each rep

3 Rounds for Time
100 Double Unders
10 Push Press (135 / 95)

Read More

Saturday - January 17, 2015

January 17, 2015

Partner WOD for Time:

5 Rounds
20 Power Snatch (115/75)
40 Box Jump overs (24/20)
40 Toes to Bar
20 Front Rack Lunges (115/75)

*One athlete works while the other rests

Read More

Frank, obviously trying to fly

Friday - January 16, 2015

January 16, 2015

L‐Pull Ups: 5 x 5

For Time
Row 1K
30 Thrusters (75/55#)

Read More

We like our kettlebells bottoms up!

Thursday - January 15, 2015

January 15, 2015

OverHead Squat: 8RM

3 Rounds for Time
500M Row
10 Deadlifts (205 / 135#)
5 Handstand Push-ups

Read More

Wednesday - January 14, 2015

January 14, 2015

Push Press
6 x 3

8 Min AMRAP
30 Double Under's
10 Squats

Read More

Tuesday - January 13, 2015

January 13, 2015

Weighted Pull Ups
Sets of 5

5 Rounds
1 min ON
1 min OFF
30 Russian KB Swings

Read More

Monday - January 12, 2015

January 12, 2015

BarBell Complex: Hang Power Clean / Front Squat / Jerk

10 Min AMRAP
9 Push Ups
12 Box Jumps (24/20 in)
15 Sit Ups

Read More

Dan, good luck at Marine Corp officer candidate school!

Saturday - January 10, 2015

January 10, 2015

7 Min Ascending Ladder (13.4 Open Wod)
3, 6, 9, 12, 15......
Clean & Jerk (135/95)
Toes to Bar

then rest 6 min

7 Min Ascending Ladder
3, 6, 9, 12, 15......
Power Snatch (95/65)
Pull-ups

Read More

Friday - January 9, 2015

January 9, 2015

Press: Sets of 2

8 Min Ladder
1‐2‐3‐4‐ .......
Front Squat (Body Weight)
Muscle Up

Read More

Thursday - January 8, 2015

January 8, 2015

Max Height Box Jumps
Max Distance Broad Jumps

For Time:
75 Double Unders
Then, 30‐20‐10
Wall Balls
Sit Ups
Then, 75 Double Unders

Read More

Wednesday - January 7, 2015

January 7, 2015

BarBell Complex:
Power Snatch
Hang Power Snatch
OverHead Squat

10 Min AMRAP
250m Row
10 Goblet Squats
10 Russian KB Swings

Read More

Pat Sherwood, more specific - the man.

Tuesday - January 6, 2015

January 6, 2015

Back Squat: 4 x 8

5 Min AMRAP
Handstand Push-ups

Read More

Monday - January 5, 2015

January 5, 2015

Strict Pull Ups: 5 ME sets

12 Min EMOM
15 Double Unders
5 Burpees

Read More

Saturday - January 3, 2015

Saturday - January 3, 2014

January 3, 2015

With a partner for time
100 Burpees
100 Squats
100 Sit Ups
50 Deadlifts (155 / 105#)
50 Hang Power Cleans (155 / 105#)
50 Shoulder to Overhead (155 / 105#)
1000M Row

Read More

Coach Jason finding time to WOD while in Paris, France

Friday - January 2, 2014

January 2, 2015

Power Clean
Touch and Go Double

"Annie"
For Time
50-40-30-20-10
Double Unders
Sit-Ups

Read More

New Years Eve - 2014

January 1, 2015

"The Posted Total"
1 Rep Max for Each
Push Press
Front Squat
Power Clean

Read More

Tuesday - December 30, 2014

Tuesday - December 30, 2014

December 30, 2014

Split Jerk
Singles

3 Rounds for Time
50 Double Unders
21 Kettle Bell Swings (1.5 / 1pood)
12 Pull Ups

Read More

12-29-2014

Monday - December 29, 2014

December 29, 2014

Deadlift
5 x 5

For Time
9-7-5
Row (x100m)
Power Snatch (135 / 95#)

Read More

12.27.14

Saturday - December 27, 2014

December 27, 2014

"Partner Jack"
20 Min AMRAP with a Partner
10 Push Press (115 / 75#)
10 Kettle Bell Swings (1.5 / 1 Pood)
10 Box Jumps (24 / 20")
*Partners switch every min

Read More

Friday - December 26, 2014

December 26, 2014

Strict Toes to Bar
Plank Rows (orange band)
L‐Sits

12 Min AMRAP
30 Cal Row
15 Wall Balls (20 / 14#)
5 Clean and Jerk (165 / 110#)

Read More

Merry Christmas!

Christmas Day - December 25, 2014

December 25, 2014

Merry Christmas!

Read More

Christmas Eve - December 24, 2014

December 24, 2014

Teams of 3 for time:

90 Ground to Over Head (95/75#)
120 Box Jumps (24/20 in)
150 Russian Swings (1.5/1pd)
180 Med Ball Over Head lunges (20/14#)

*3 Burpee tag-in for all athletes

Read More

Plank you very much

Tuesday - December 23, 2014

December 23, 2014

10 min EMOM
4‐6 Chest to bar Pull-ups

14 Min EMOM
2 Power Cleans
1 Jerk

Read More

Monday - December 22, 2014

December 22, 2014

Snatch Balance: Singles

1, 2, 3, 4, 5, 4, 3, 2, 1
Squat Snatch (95/65#)
Lateral Bar Hop Burpees

rest 2 min

1, 2, 3, 4, 5, 4, 3, 2, 1
Squat Clean (95/65#)
Lateral Bar Hop Burpees

Read More

Ugly Sweater Wod - Saturday, December 20, 2014

December 22, 2014

5 WOD's - Team's of 4

Read More

Friday - December 19, 2014

December 19, 2014

Press: 3 sets of 8

4 rounds for time
10 Burpee box jumps (24 / 20 in)
10 Cleans (115 / 75#)

Read More

Coach Matt, after a 5 pound PR

Thursday - December 18, 2014

December 18, 2014

Handstand Push-Up fest
8 min EMOM
2 ‐ 5 Strict HSPU

For Time:
100 Mountain Climbers
75 Russian Swings (1.5 / 1 pd)
50 Pull-Ups

Read More

Natalie and Evan at their CrossFit Level 1 Cert

Wednesday - December 17, 2014

December 17, 2014

BB Complex: Power Clean / Hang Clean Thruster / Jerk

15 Min AMRAP
5 Thrusters (95/65#)
5 Front Squat (95/65#)
5 Push Press (95/65#)
Row 500m

Read More

Posted On Ramp grads getting cray

Tuesday - December 16, 2014

December 16, 2014

Front Squat: 5x5

For time:
30 Muscle Up's

Read More

Monday - December 15, 2014

December 15, 2014

Weighted Ring Dips: Sets of 4

For time:
300 Double Unders
150 Lunges
*break up as needed

Read More

Saturday - 12/13/14

December 13, 2014

7 Rounds for Time: with a partner

12 Deadlifts (155/105#)
13 Hang Power Cleans (155/105)
14 Shoulder to OverHead (155/105)

Read More

Friday - December 12, 2014

December 12, 2014

Hang Power Snatch: Sets of 2

For Time:
500m Row
50 Double Under's
50 Hand Release Push Ups
50 Double Under's
500m Row

Read More

Thursday - December 11, 2014

December 11, 2014

Back Squat: 5 x 5

"Flight Simulator"
5, 10, 15.... ,45, 50, 45, 40…5
Unbroken Double Under's
* 20 Min Limit

Read More

Abby, one of our youngest and most improved. Keep up the awesome work!

Wednesday - December 10, 2014

December 10, 2014

Ring MU Practice
*If you have MU's,
Max unbroken MU's

10 Rounds for Time:
10 Squats
10 Russian Swings (1.5 / 1pd)

Read More

Dave Castro (Director of the CrossFit Games), cool as a cucumber - just FYI

Tuesday - December 9, 2014

December 9, 2014

Every 30 Sec for 10 Min
1 Power Clean

12 Min AMRAP
3 Power Cleans (155 / 105#)
6 Chest to Bar Pull-Ups
24 Double Unders

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Another on ramp grad bites the dust (in a good way) congrats Ben!

Monday - December 8, 2014

December 8, 2014

OverHead Squat
Sets of 3 (Tempo X2XX)


3 Rounds for Time:
Row 750M
25 Wall Balls (20/14#)

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Saturday - December 6, 2014

December 6, 2014

With a Friend for time:

2 Rounds
100 Burpees
80 Pull-ups
60 OverHead Lunges (45/25#)
40 Power Cleans (135/95#)
20 Handstand Push-ups

*one partner works, while other rests

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Sam Dancer with a 655 lbs deadlift during the 2014 CrossFit Games team comp

Friday - December 5, 2014

December 5, 2014

Skin the Cat

For Time:
Row 1500m
15 Deadlifts (225/155#)
Row 1000m
10 Deadlifts (275/195#)
Row 500m
5 Deadlifts (325/255#)

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Thursday - December 4, 2014

December 4, 2014

Hang Snatch: Singles

5 Min AMRAP
15 DU's
10 Russian Swings (1.5/1pd)
5 Burpees
*rest 2 Min
5 Min AMRAP
15 DU's
10 Goblet Squats (1.5/1pd)
5 Push Ups

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Wednesday - December 3, 2014

December 3, 2014

Front Rack Barbell Reverse Lunge:
5 Sets of 4 per leg
*Off of the rack

2 Rounds for time
30 Pistols
30 Cal Row

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On Ramp Grad!

Tuesday - December 2, 2014

December 2, 2014

Ring Dips: 10 Min EMOM 5‐8 reps

12 Min Clock
30 sec ON / 30 sec OFF
Wall Balls
Total reps

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Monday - December 1, 2014

December 1, 2014

Barbell Complex: Hang Clean - Hang Power Clean - Front Squat

8 Min AMRAP
8 Toes to Bar
2 Thrusters (135 / 95#)

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Saturday - November 29, 2014

November 29, 2014

20 Min Partner Ladder

Partner 1: odd rounds / Partner 2: even rounds

1, 2, 3, 4, 5, 6, 7 .......
Power Clean & Jerk (115 / 75#)
Bar Hopping Lateral Burpees

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Times from Posted Turkey 5k

Friday - November 28, 2014

November 28, 2014

8 Min AMRAP

8 Toes to Bar
2 Power Cleans (185 / 135#)

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Happy Thanksgiving!

Thanksgiving Day - November 27, 2014

November 27, 2014

Run 5k

3rd Annual Posted Turkey 5k

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Wednesday - November 26, 2014

November 26, 2014

Split Jerk: Singles

For Time
25‐20‐15‐10‐5
KB Swings (1.5 / 1pd)
50‐40‐30‐20‐10
Double Under's

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Tuesday - November 25, 2014

November 25, 2014

Front Squat: 6 x 2

14 Min Clock
Even Min ‐ 30 Seconds Plank
Odd Min ‐ 30 Seconds bottom of Squat

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Monday - November 24, 2014

November 24, 2014

Supine Ring Rows: 4 x 6 (tempo 2XX2)

8 min Ladder
3, 6, 9, …
Burpees
Shuttle Run

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Congrats Natalie! 3rd place at the PowerFit Games

Sunday - November 23, 2014

November 23, 2014

FOR TIME: (40 yard sprint btw each movement)
500 M Row
20 Back Squat (135lbs/95lbs)
20 Kettelbell swings (24kg/16kg)
20 sit-ups
20 Burpees
20 Box Jumps (24"/20")
40 Yard Sled push (100lbs/60lbs)
20 MIN TIME CAP

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Saturday - November 22, 2014

November 22, 2014

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Raise your hands....if you love burpees

Friday - November 21, 2014

November 21, 2014

Complex: Power Clean / Hang Power Clean / Hang Clean

For Time
60 DU's
50 Russian KettleBell Swings (1.5 / 1pd)
40 Burpees
30 Box Jumps (24 / 20 inches)
20 Toes 2 Bar
10 Handstand Push-ups

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Thursday - November 20, 2014

November 20, 2014

Push Press: 3 x 5

10 Rounds
1 min Work
2 Min Rest
Rowing Sprints for Max Calories

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Partner (in this case, sister) On-Ramp wod

Wednesday - November 19, 2014

November 19, 2014

Weighted Pull Ups: Sets of 2

7 MIN AMRAP
70 Mountain Climbers
7 Thrusters (115 / 85#)

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Tuesday - November 18, 2014

November 18, 2014

Snatch Balance: Singles

3 Rounds for Time
6 Push Press (155 / 105)
12 Burpees
36 Double Unders

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Calm before the storm

Monday - November 17, 2014

November 17, 2014

Front Rack BB Lunges: 5 x 4 (per leg)

5 Rounds

In 3 min:
10 Russian Swings (1.5 / 1)
250m Row
Max DU's in remaining time

*Rest 1 Min between rounds

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Saturday - November 15, 2014

November 15, 2014

Teams of 3 FT:

Ea. member, 4 lengths of the gym - Walking lunges
45 Power Cleans (165 / 105#), Conga line
120 Burpees, Conga line
45 Power Snatch (115 / 75#), Conga line
Ea. member, 4 lengths of the gym - Walking lunges

*Conga = one at a time

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Friday - November 14, 2014

November 14, 2014

Death By Muscle-Up or Death By Ring Dip

For Time
Row 1000M
50 Wall Balls (20 / 14#)

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Thursday - November 13, 2014

November 13, 2014

Clean and Jerk: 1RM

3 Rounds For Time
60 Double-Unders
30 Push Ups
10 Front Squats (155 / 105#)

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Wednesday - November 12, 2014

November 12, 2014

Deadlift: Sets of 5

8 Min AMRAP
10 Toes to Bar
200m Row

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Thanks to all who served and currently serve our country

Veterans Day - November 11, 2014

November 11, 2014

Max Height Box Jump / Max Distance Broad Jump

Every 30 Sec for 10 Min
1 Thruster

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Monday - November 10, 2014

November 10, 2014

"Wittman"

7 Rounds for time
15 KB Swings (1.5 / 1pd)
15 Power cleans (95 / 65#)
15 Box Jumps (24 / 20 in)

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Saturday - November 8, 2014

November 8, 2014

Deck'O Cards

Hearts - Sit ups
Diamonds - Wall balls
Spades - Burpees
Clubs - Med-ball push press x2
A - 100 jump rope singles

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Friday - November 7, 2014

November 7, 2014

Front Rack Reverse Lunge: Sets of 6 per leg

10 Min AMRAP
3 Power Snatches (155 / 75#)
18 Walking Lunges

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Thursday - November 6, 2014

November 6, 2014

Ring Pull Ups: 4 x 8 (Tempo)

For Time:
10 HSPU
20 Power Cleans (155 / 105#)
30 DU's
40 HR Push Ups
50 KB Swings (1.5 / 1pd)
60 DU's

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Wednesday - November 5, 2014

November 5, 2014

Power Clean: Singles

7 min AMRAP
7 Push Press (95 / 65#)
21 DU's

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Posted burpees, they just feel good

Tuesday - November 4, 2014

November 4, 2014

Back Squat: Sets of 3

Death By Pull Ups

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Monday - November 3, 2014

November 3, 2014

Ring Dips: 4 x 8 (Tempo)

For Time:
500m Row
then, 1, 2, 3,…10
Burpees
Squats
then, 500m Row

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Saturday - November 1, 2014

November 1, 2014

WOD with a friend

20 Min AMRAP - Ladder

9, 12, 15, 18 ......
Burpee box jumps (20 in)
Cleans (155/105#)

*each partner does each full round and the other rests

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Halloween - October 31, 2014

October 31, 2014

Hang Clean: Singles

For time:
10 Power Clean and Jerks (185/135#)
31 Box Jump‐Overs (24/20 in)

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Thursday - October 30, 2014

October 30, 2014

10 min EMOM: 3 Push Press
*Off of the floor

4 Rounds for time
Row 500m
rest 1 min

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The grads keep on coming. Congrats April!

Wednesday - October 29, 2014

October 29, 2014

Ring Dips: 4 sets of 8

21‐15‐9
Deadlifts (225/155#)
Burpees

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Olympic lifting classes, 6:30 & 7:30pm - Thursday nights

Tuesday - October 28, 2014

October 28, 2014

Split Jerk: Singles

9 Min AMRAP
30 Double-Unders
6 Power Cleans (135/95#)
3 Muscle-Ups

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Monday - October 27, 2014

October 27, 2014

Back Squat: 5x5

6 Rounds for Time:
100m Shuttle (25/25/25/25)
10 Goblet Squats (1.5 / 1pd)
10 KB Swings (1.5/1pd)

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motley looking crew...

Saturday - October 25, 2014

October 25, 2014

Partner WOD

4 Rounds of 20 reps each movement
(split up however)

Ground to Overhead (95/65#)
Toes to Bar
Box Jumps (24/20 in)
Wall Balls (20/14#)
*3 burpees at the start of every min including the 1st

then, Run 800M (4x alternate 200M)


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PR'ing everyday is so tiring

Friday - October 24, 2014

October 24, 2014

5 Rounds; Push Ups
30 sec ON / 30 sec OFF


5 Rounds for Time
400M Row
15 OverHead Squats (95/65)

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