Week of August 11 through 16

August 10th, 2014


Specialty Classes
SMR Class – Monday 5:30pm-6:30pm
Pull-up Clinic – Wednesday 4:30pm-5:30pm
Beginner Olympic Lifting Class – Friday at 4:30pm-5:30pm

Strength Program
Click here to learn more about our strength program in our FAQ section.

This week will have a strong emphasis on gymnastic skills.

Monday, August 11

StrengthGreen/Blue = Bench Press – Black = Week 3/Day 1

Briefing: L-sits are a challenging gymnastics exercise that really works your core. Today’s WOD is medium in length and places a heavy emphasis on your lats.

5 Rounds each round is 90s consisting of 30s of work and 60s of rest.

  • Ring L-SitsL-Sits

3 Rounds for time of:

  • 400m Run
  • 10 Strict Weighted Pullups w/ 20/10#Strict Pull-ups20 Ring-rows
  • 10 Slamballs 50/30#30/20#20/10#


Tuesday, August 12

StrengthGreen/Blue = Deadlift – Black = Week 3/Day 2

Briefing: Today’s skillwork and WOD will work the shoulders hard. Use the HSPUs to work a greater range of motion than you usually do. The Metcon WOD will be challenging in that it is 120 reps. This is a bit higher than usual for a couplet. This will stretch your medium range endurance.

EMOTM for 5 minutes complete 5 HSPU

  • Ring HSPU
  • Deficit HSPU (You decide height of deficit)
  • HSPU
  • HSPU Progression

For time 30-20-10 Reps of:

  • Thrusters 95/65#65/45#Wall Ball 20/14 @ 10’/9′
  • SDHP 95/65#65/45#KB SDHP 35/20#

Wednesday, August 13

Strength – None

Briefing: Nothing too complicated today, but 5 rounds versus 3 on the FGB style WOD will definitely work your endurance. There isn’t any one exercise that is too taxing, but all combined will give a good workout.

Skillwork – Row 500m for time

FGB Style
5 Rounds (Yes, that’s 5 rounds!) – Each round consisting of 5 minutes and a 1 minute rest period. During each round you will do the following 5 exercises each for 1 minute:

  • Step-ups DBs 30/20#DBs 20#/12# (Knee height box)
  • Burpees
  • KBS – 55/35#35/20#
  • T2BLeg Raises
  • Wall WalksInch-worms

Score is # of reps performed (Wall Walks = 5 reps/pts eachInch-worms = 3 reps/pts each.)

Thursday, August 14

StrengthGreen/Blue = Strict Press – Black = Week 3/Day 3

Briefing: Your grip will be challenged today. The Cleans are meant to be medium heavy for blue and black. Not too many reps per minute, but they’ll add up. Really concentrate on good form for this one.

Skillwork: Max # of legless rope climbs in 2 minutes (Use legs for descent!)Max # of Rope climbs in 2 minutesPractice rope climb for 2-5 minutes

EMOTM for 12 minutes perform 5 reps of:

  • Hang Squat Cleans at 85% of 1RM
  • Hang Cleans at 75-80% of 1RM
  • Hang Cleans at a light to medium weight

Friday, August 15

StrengthGreen/Blue = Front Squat – Black = Week 3/Day 4

Briefing: Today will beat your legs pretty heavily. Do not skip the SMR at the end of the WOD. Today you will also work on really controlling your stability (requires strong core) during a gymnastics move.

Skillwork: EMOTM for 10 minutes perform 2 reps of:

  • An inverted hang on rings w/ a slow descent, i.e. lower legs as slowly as possible.
  • T2B (Quickly bring feet to bar, but then straighten legs and lower them as slowly as possible.)
  • Work on T2B. 2 attempts per minute.

Back Squats to the tune of Flower by Moby – 135/95# 115/75# 95/65#75/45#
Do not underestimate the difficulty of doing squats to the tune of this song, i.e. going down on “Sally Down” and up on “Sally Up”. Use a weight you can handle w/ good form and actually keep up with the song. This is only a 3:26 long workout, but…

Do SMR on quads and hamstrings

Saturday, August 16


Briefing: Lots of body-weight movements today. Great all around workouts.
[For our unlimited members that enjoy a challenge and have been doing CrossFit for a while, we recommend perhaps coming to 2 of the hours today! This will really push some of you to handle a workout for a much longer duration than you are usually used to. Do 2 hours only if you are feeling good and aren’t beat up from this week.]

Today each hour will have a different WOD. How’s that for constantly varied?!

  • 8:00am-9:00am – 3 mile run w/ additional calisthenics thrown in.
  • 9:00am-10:00am – Marine PT
  • 10:00am-11:00am – SEAL PT
  • 11:00am-12:00pm – Circle O Pain
  • 12:00pm-1:15pm – Open Gym but we’ll have an emphasis on working on muscle-ups. If you don’t have pull-ups, then we will work on really advancing you in this area of weakness.