WOD April 28th

Strength: 3x max reps weighted vest pushups 20#


CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Core: 30 Half Moons/ 40 Back Ext

WOD April 27th

Strength: 5,5,5,3,3,3 Thruster


AMRAP in 10 Min of

10 Box Jumps

5 Ground to Overhead 135/95

7 Burpees

Core: 50 Toes To Bar

WOD April 25th


3×5 Deadlift


Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD April 24th

Strength:  3×5 Front Squat


Death by DB Squat Clean

first minute do 1 DB squat clean

Second Minute do 2 DB Squat Clean

Third Minute do 3 DB Squat Clean and so on until you cat complete the amount of reps in that minute

Mens weight 45# Womens 25#

Core: 30 Half Moons/ 50 Anchored Sit ups

WOD April 22nd

Come by on Saturday@ 11a.m.  if you are available to cheer your trainer’s on as we take on the CrossFit Open workout #5. The workout is a brutal 20 min Amrap, don’t miss this chance to see Dan and I suffer!!!

Strength: 3×5 Clean


3 Rounds for time

15 DB Lunges (every 5 lunges stop and do 10 DB Push Presses) 45/25#

20 Box Jumps

10 Pull Ups

200m Row/Run


40 Back Ext./ 30 Toes to Ball

WOD April 21st

Strength: 5,5,5,3,3,3 Shoulder Press


Another Hero WOD for us to be Proud to do! Be Proud Today!


Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Core: 3×10 GHD, 3×10 Half Moons 20/15/8