What's Going On?

April 18, 2014

Warm Up:

Junkyard Dog

Burgener Warm Up



4 Weighted Step Ups 20" + 4 Front Squats


With a 15 Minute running clock:

2 Minutes Deadlift 115/85#

2 Minutes Bar Facing Burpees

2 Minutes Hang Power Cleans 115/85#

2 Minutes Lateral Bar Jumps

2 Minutes Push Jerk 115/85#

Repeat Sequence with 1 Minute segments

Cool Down:

Hip Mobility

Pandemic Barbell Club:

1a) 7 Sets of 3 Bench Press

Heavy as Possible

1b) 7 Sets of 3 Pendlay Rows

Heavy as Possible

April 17, 2014


4 Rounds

:30 Sec Burpees

:30 Sec Down Dog

:30 Air Squats

:30 Squat Stretch


30 Min AMRAP

Row or Airdyne 30 Cal or 20 Burpees

1 Min Ring Support Hold

1 Min Hang (From Bar)

Cool Down:

Discuss Post WOD Nutrition

April 16, 2014

Progenex Cocoon and More Muscle in Stock, All flavors in Recovery are coming very soon!

The next level in the Crossfit Games starts for our Masters athletes on the 17th! They will be completing 4 more open style workouts and submitting their videos for a chance to make it to the CrossFit Games.


Coaches Choice

Hero WOD "Brian"

Three rounds for time of:

April 15, 2014

Warm Up:

Run 400m

5 Rounds:

10 PVC Snatches

10 Broad Jumps

10m Bear Crawl

5 Inch Worms

1 Min. Handstand Work


EMOM 14 Minutes

ODDS: 1 Press (Est. 1RM by end of session)

EVENS: 4-8 Perfect Pistols



100 Pull Ups

100 Push Ups

100 Sit Ups

100 Airsquats


**This is a leaderboard opportunity**

Additional Programs:

CoreFit: 11am & 630pm

Olympic Lifting: 530pm

Youth S&A: 630pm

April 14, 2014

Warm Up:

Group Joint Mobility

Group Dynamic Mobility

Building Sets of Deadlifts




*Maintain Highest Possible Weight

**Skip if you did Barbell WOD


9 Minute AMRAP

3-6-9-12... etc.

Hang Power Clean 115#/85#

Box Jumps 24/20"


Cool Down:

Accumulate 2 Minutes Static GHD situp hold (parallel to ground)



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