Workout of the Day

Sunday/Monday 160925/26 - Experienced

Strength Superset
Back Squat 4×1, increasing

Compare to 8/10/16. Warm ups will be quick to emphasize taking larger increases; you should start your first single around 75% or more of your 1RM. This is four heavy singles, no need to work past 90-95% of your 1 RM today.

Bench Press 3×8-10, increasing

Compare to 9/10/16.

6 minute AMRAP:
6 Burpee Box Jump Overs (24/20)
12 Wallballs (25/16)

Click here for a preview of Tuesday’s Experienced classes.

Monday 160926 - Competition

Warm up
2 k Row at 24-26 spm or 1 mile Run

3 rounds of Barbell Complex:
5 Clean High Pulls
5 Muscle Cleans
5 Tall Cleans
5 Split Press
5 Behind the Neck Jerks
5 Split Jerks

Find Front Squat 5 RM in 20 minutes.

*No more than 6 sets (30 reps) including warm up sets. Compare to last week. Try to bump up your warm up weights slightly even if you end up at the same 5 RM to finish.

Single Arm Dumbbell Bench Press 2×8-10 reps/arm, heavy

For time:
3 Rounds of “Cindy”
1 Round of “D.T.” (155/105)
2 rounds of “Cindy”
1 round of “D.T.” (155/105)
1 round of “Cindy”
1 round of “D.T.” (155/105)

Click here for a preview of Tuesday’s Competition classes.

This Week's CrossFit Endurance WOD

Minutes 0-5: AMRAP Row for Calories
Minutes 6-10: EMOM 7-10 Burpee Box Jump Overs (24/20)
Minutes 11-15: EMOM 12 Double Kettlebell Front Squat (2×24/2×16)
Minutes 16-20: EMOM 3-5 Chest to Bar Pullups + ME Sit ups
Minutes 21-25: EMOM 7-10 Burpee Box Jump Overs (24/20)
Minutes 26-30: AMRAP Row for Calories

Olympic Weightlifting WODs Week of 9/25

Sunday 9/25
Staircase Clean 5 sets

Wednesday 9/28 and Thursday 9/29
Half Clean + Push Press + Jerk 5x(1+2+1)
Half Clean + Jerk 5x(1+1)

Black Box Barbell
Sunday 9/25
Mock Meet.

This will be a longer event (2 hours+) dedicated to establishing a Total (sum of best Snatch and best Clean + Jerk in 3 attempts) and treated as if it were a weightlifting competition. The Monthly Mock meets are designed to replicate the pacing and variables of an actual weightlifting competition so that members are prepared to compete in outside events. This is not an Open Gym session nor is it for the occasional attendee/drop in. All members are welcome to spectate.

If you have questions about the Mock Meet, please contact Coach Brian by email:

Monday 9/26
Tall Snatch 2×3
Snatch 4×2 (speed)
Snatch Pull 2×10 (90%)
Snatch Balance 3×5 (building up)

Tuesday 9/27
Push Press + Jerk 7x(1+1) (technique)
Front Squat 3×5 (building up)
Bench Press 2×10

Wednesday 9/28
Staircase Clean 3 sets
Clean Pull 5×5 (95%)
Hang Muscle Snatch from Hip 2×5

Thursday 9/29
Staircase Snatch 4 sets
Snatch Balance 3×5 (building up)
Back Squat 2×4 (100% of Clean) 1×10 (80%)