

Fri, 10/04/2019
"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50) #bff #WOD #amrap #wallballs #kettlebell #kettlebellswings #row #wreckbag


Fri, 01/04/2019
"Bee's Knees"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute Rest Notes: 3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the bell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should n


Mon, 12/10/2018
Back Squat
3 sets of 5
"Freddy Krueger"
21-15-9:
Kettlebell Swings (70/53)
Burpees Notes: Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well.
In part 2, we’ll get after a CompTrain Class benchmark workout in “Freddy Krueger.” The goal here is


Tues, 11/20/2018
"Full Count"
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
14/10 Calorie Row
200 Meter WB Run (24/20)
Scale Options:
KB - Russian Swings
200 M Run w/o WB
MetCon Edition
20-15-10-5-5 Russian Swings
400 M Run after each round
Beginner Scale
Scale MetCon to 200 M Run (WB optional) Notes: In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complet


Mon, 10/08/2018
"Dirty Thirty"
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders Subs
C2B: Pull-up, Jumping C2B
KB Swing: Russian
T2B: Hanging Knee, Knee is Chest, Sit-up
DU: 60 Singles L1
Sub 20 Reps
Box Step Up
Ring Rows
Russian KB Swing
Goblet Squat
Sit-Up
Push Press
Deadlift
Wall Ball
Burpee
S


Thurs, 01/25/2018
*COACH PICKS THE TEAMS*
“One-Two Punch”
Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..
Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)
L1
Sub Movements:
Russian KB Swings
Box Step Overs Notes: At the beginning of the workout, likely until the finish of the of 9’s, these rounds will pass by fairly quickly. Athletes can


Tues, 11/07/2017
“Kelen Helly”
1 Round of Kelly, 2 Rounds of Helen, 1 Round of Kelly
For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
L1
Sub 200 M Runs
Sub Russian KB Swings
Sub Box Step Ups
Sub Jumping Pull-Ups or Ring Rows Notes: Combining two CrossFit benchmark workouts today with rounds of “Kelly” and


Wed, 08/23/2017
“Chiquitas”
15-10-5
Kettlebell Swings (70/53)
Toes to Bar
800 Meter Plate Carry (45/25)
5-10-15
Kettlebell Swings (70/53)
Toes to Bar L2
Scale 20/14 Med Ball carry
L1
Sub knee raises or sit-ups
Sub 800m or 400m med ball carry Notes: Challenge yourself on the KB weight today, but something you can do unbroken for 15-10-5 reps. If you don't have toes to bar, try and find a scale you can do on the bar if possible. The run is challenging carrying a heavy object.


Thurs, 08/17/2017
A) "Ring the Bell"
27-21-15-9
RX
Russian Swings (70/56)
Burpee
400 m Run
L1
21-15-9
Sub 200 m Run B) ROMWOD #WOD #Ringthebell #RussianSwings #kb #kettlebell #burpee #run


Mon, 07/24/2017
A) Deadlift
(10 Min Cap)
RX
5x3 @ 70%
L2
3x5 B) 15-13-11-9-7-6-3-1 Burpee Box Jump Russian KB Swing (70/53) Notes: Lateral burpees are fine. Go fast and unbroken. #WOD #Deadlift #Burpee #burpeeboxjump #kb #kettlebell #kbswings #russiankbswings