WOD August 31st

Strength: 7 x 2 Push Press (take 60 sec between sets)


5 Rounds for time of:

10 Overhead Squat 95/65

50 Double Unders

Core: 40 Half Moons for time

WOD August 30th

So this weekend we will be closed through Mon for labor day. :(  I know how sad you are but remember to relax and enjoy the holiday!! that is an order. Then come back Tues and lets get after it! If you CrossFit Addicts (staff included), cant handle the time off- Come do some SPEED WORK with Amber Graupner at Ancel Hoffman on Sunday Morning at 0900. Text her @ (805) 286-0453 if interested.


30 Deadlifts 225/135

30 Bar Facing Burpees

30 Overhead Plate Lunges 45/25

30 Toes to Bar

Core: 100 Meter One Arm DB Farmers Walk (do each arm one time)

WOD August 29th

Strength:  1 x 20 High Bar Back Squat



Complete 3 rounds for time

400 meter run

21 Kettlebell swings 53/35

12 Pull-ups

Core: 30 Back Ext for Time

WOD August 28th

Strength: 7 x 1 Snatch (Use 7 Reps to find your 1 Rep Max Snatch; take at least 60 sec between sets)

Skills: Take 10 Minutes to work on HSPU, Pullups/HSPU Kipping, Butterfly Pullups, Toes 2 Bar


2 Rounds for total REPS of:

-Total of 4 Minutes, do the following:

Row 250 Meters

then do an AMRAP of:


10 Pullups

15 Goblet Squats

Rest 1 Minute and repeat 1 time

Core: 30 Toes to Bar for Time

WOD August 27

Strength: 5 x 2 Bench Press (85% of your 1 Rep Max; rest 90 sec between sets)


5 Rounds for time of:

3 Power Cleans 135/95

6 Front Squats 135/95

9 Push Presses 135/95

Core: 12 barbell Turkish Get ups (6 each arm)

WOD August 24th

Strength: 3 x 8 Deadlifts (rest 2 min between sets)


7 Rounds for time of

10 Wall Balls 20/14

10 Overhead Walking Lunges with Wall Ball 20/14

Core: 30 toes to bar for time

WOD August 23rd

Strength: Max Effort Hand Release Push ups in 1 Minute (Rest 1 Min and repeat two times for a total of 3 Rounds)


Run 400 Meters

50 Air Squats

40 KB Swings 53/35

30 Burpees

20 KB One Arm Snatches (10 Each Arm) 53/35

10 KB Turkish Get ups (5 Each Side) 35/18

Run 400 Meters

Core: None

WOD August 22nd

Here we go again!! Time to start up from the beginning with our Favorite!!

Strength: 3 x 8 Shoulder Press




Thrusters 95/65


Core: 30 Back Extentions

WOD August 21st

There will be some Schedule Changes next week. Our 630 On Ramp and WOD classes are becoming both too crowded to do together so for the time being we have to remove the 630 WOD class from those days. Please let Jake or Dan know if that is a big problem. We can always work something out. Remember we are a family, and family has to communicate needs and wants! Have a awesome workout today!

Strength: 7 Minutes to establish a 1 Rep Max Overhead Squat

Skills: 5 Minutes to work on Double Unders


Every Min on the Min for 10 Minutes do:

4 Power Cleans 165/105

Max Double Unders

* Your score is the amount of Double Unders done in the 10 Minutes

Core: 60 Ab Mat Situps for time