Pressing and Pulling

Today we get to play around with some pressing movement for our gymnastics strength and some pulling movements for the workout. When it comes to the pressing movements, find a hard option. If you already know how to kip, then strict should be where you are living. If you struggle with kipping or are starting to learn it, then practice it! Don’t just do the same old scale every time. Now is a great time to challenge yourself. It’s not in a workout so you can slow everything down and don’t have to feel rushed. Make this a focused effort and you will see improvement.

For the workout biceps might feel the pump. If you start to feel it during the SDHP, you’re using your arms to much so rely on the legs! For those of you that can handle the RX+ option, go for it! If you need some help or just tending to struggle with the chest to bar the video might help. Keep in mind though it not only takes strength to do this, but also takes practice as well. If you’ve never done chest to bar then don’t expect to be able to handle 10 in a row.

TUESDAY 5.7.19

Gymnastic strength
30-40 HSPU
30-40 Ring Dip
*Can do strict or kipping

5 rounds for time:
15 Sumo Deadlift High Pull 75/55
10 C2b
200m Run
*18 Min Cap
RX+ 3 Muscle Up

Fix Your Squat Part 3

Part 3 of the series with drills and tips to help you squat. Hopefully you’ve been watching and have learned a thing or two. Almost everyone of us can improve in our squat some what or another. If you think you’re squat is perfect, then make it more complex by moving it to the front or the overhead squat and see if you are once again perfect. If you are not perfect then remember it all stems from the base, which is the air squat. Perfect that and it will transfer over.

And yes air squats might be easy, but what about squat therapy when you’re close to the wall? Those are a-whole-other story when you’re forced to be more upright.

MONDAY 5.6.19

Back Squat
5 reps @ 65% +10#
5 reps @ 75% +10#
5 reps @ 85% +10#
*Use 90% of 1 RM for percentages

For time:
40 Wallball 20/14
20 T2b
30 Wallball
10 T2b
*8 Min Cap

Coaches Choice!

If you end up hitting this today, it’s a little bit like yesterdays workout, not as long by any means, but testing the waters to see how fast can you really go?

You get rest in this workout, the weight is light, the rep scheme isn’t anything crazy. So you have to ask yourself how fast can you go? Chances are you will slow down regardless of you pacing this or not, so maybe you should take a chance today just like yesterday and try something new?

No one ever got less fit going out a little to fast, keep that in mind!

FRIDAY 5.3.19

10 EMOM:
1 Power Snatch
*Build to a tough single

3 rounds for time:
15 Box Jump 24/20
15 T2b
15 Power Snatch 75/55
*Rest 1:00 btwn rounds. Score is total time including rest
**13 Min Cap

Coaches Choice!


Today is bring a friend day! All classes are free to try! Hopefully you guys are able to grab a couple buddies and come hit a workout. And who doesn’t love to hit a benchmark for their first ever workout?? If you’ve been doing crossfit for over 5-7 years, chances are your first workout was probably a benchmark of some sort, memories!

Take a look at the video, reps might be a little iffy, but the point is look at the pace he is going at. This is back in the day when there wasn’t much idea of “pacing”. People went hard in the paint for every workout, and they saw amazing results from it.

Now I’m not saying to go guns blazing on every single workout out there. What i’m saying is there is a time and place for you to push the pace. On benchmarks you tend to see those pop up quite a bit, instead of doing the same thing every single time why don’t you mix it up and do something different. Also where it’s just body weight some of you out there can crush this, so why not try and go as fast as you can, and if you blow up who cares? It’s all about testing your limits, if you never try something new you’ll never know what you can do. Don’t be scared, give it a go and go out faster than you want to!


Bring A Friend Day
5 rounds for time:
20 Pullups
30 Pushups
40 Abmat Sit Ups
50 Air Squats
*Rest 3:00 between rounds
**40 Min Cap. Score is total time including rest

Vlog Wednesday!

Something fun you can watch on your Humpday to get you going! These guys have done quite a few episodes and maybe you’ve seen some of them or maybe not? They’re worth the watch. Pretty good content as always with these 2 guys and you can just watch and be in awe of all these free supplements they get for doing videos. Life must be good!



For time:
50 Deadlift 135/95, 25 Calorie Row
30 Deadlift 185/125, 15 Calorie Row
15 Deadlift 225/155, 10 Calorie Row
*15 Min Cap

Push Press

Today we get to play around with going heavy overhead. When looking at the push press is pretty straight forward. Not too much is going on and it seems pretty simple. When you start to add heavier loads is when you tend to see some more problems.

No only do people tend to start leaning to far forward as they dip. They also try to dip lower than they’re mobility allows them to. Or even worse, they make the dip so slow they can’t generate any power for it.

The whole though process behind the push press is the “dip” is just basically whipping the bar up and off of the shoulders. If we can get it to whip off of the shoulders, then it makes it easier to press because it not only has more speed and force, but it also is less distance since the bar is now higher than my shoulders, which equals less distance traveled to press. So keep that in mind for the push press. It may seem like you have to dip deeper, but in reality you just want that whip, and then press with all of you might.

TUESDAY 4.30.19

Push press

1 Burpee Box Jump 24/20, 2 Handstand Pushup, 30 Double Unders
2 Burpee Box Jump, 4 Handstand Pushup, 30 Double Unders
3 Burpee Box Jump, 6 Handstand Pushup, 30 Double Unders
4 Burpee Box Jump, 8 Handstand Pushup, 30 Double Unders
*Continue to add (1) Burpee Box Jump and (2) Handstand Pushup each round. How far can you get?

Fixing your squat Part 2

We showed the Part 1 of this series last week. This part is another way to do a test on yourself and see if you have any problem areas in the hip. The squat is a bit more complex than people think and there are many working parts. One wrong part and it can mess up the entire movement.

Take a watch and learn a little something new, and try this out on yourself and see if you pass the test!

This is a “Deload” week for our back squat. The whole point of this week is that it should feel easy. You should focus on moving the weight fast and doing perfect reps. This weight should feel easy and light and that is the point. Don’t be dumb and try and lift heavier than you should this week. Remember this is a progression. Next week we will be back at it with heavier weights!

MONDAY 4.29.19

Back Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
*Use 90% of 1 RM for percentages

4 rounds for time:
15 Front Squat 95/65
100m Run
10 Power Clean
100m Run
*16 Min Cap
RX+ 115/80

Coaches Choice!

Hopefully you guys have had a wonderful week! Finishing it off with a bang.

If you end up hitting this bad boy it should be pretty fun! Nothing better than learning how to recover in between multiple workouts. The best in the world are pretty good at doing this. They are able to put in some solid effort and be fully recovered within minutes.

Some of us may struggle with the recover. The goal for today might be more about finding sustainable paces for all of the workouts. Maybe taking the first workout a hair slower to save you for the next 2 workouts. If you are wanting to test yourself then maybe push the pace out of the gate and see if you can hold on. 3 minutes sounds like a long time, but it goes by quickly! Have fun!

FRIDAY 4.26.19

With a running clock
…at the 0:00
100m Run
15 Sumo Deadlift High Pull 75/55

…at the 10:00
15/12 Calorie Row
10 Pullups

…at the 20;00
15 Kettlebell Swings 70/53
10/7 Calorie bike
*Start at any station but must go in order. The run is 10 reps

Coaches Choice!

Podcast Thursday!

Always good to hear from Coach Burgener. This guy has probably forgot more about weightlifting than we will ever know.

They talk about a multitude of weightlifting topics, and it’s always fun to learn about the history of how it came about and how Coach B was brought up. Always fun to hear and learn some new things!

THURSDAY 4.25.19

50′ Plate OH Walking Lunge 45/25
50 Double Unders
25 Pushups
50 Double Unders
*RX+ Plyo Pushup on Plate (big plate)

Gymnastic strength
5 sets:
:30 L-sit
25-50′ HS Walk

Hero Workout!

Today we get to play around with a classic hero workout. Beside’s “Murph” this is probably the most well known hero workout out there. Most of you have probably done it a time or two. If you have never done this, then you are in for a treat!

Depending on how well you are with a moderately heavy barbell will determine how you approach this bad boy. If you are good with a barbell, then it’s all about how fast can you go? Can you do each round unbroken, and quickly?

If on the other hand you are so hot with a barbell in your hands. Then it’s all about breaking it up from the start and having a game plan going into it. Nothing is wrong with small sets, the problem occurs when small sets are paired up with lots of resting, that’s when we get trouble.

The video below is of some of the best in the world doing DT. Granted it is a bit heavier than we are going, which should make it seem a little more realistic on how it will go for us. These are some times we might be striving for so it’s worth a watch. And plus who doesn’t wanna watch some old footage, who knows if we’ll every see the games like this again 🙁 sad day!


5 rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
*15 Min Cap

Rest as needed

For time:
400m Farmers Carry 70/53