Team WOD 5/26/18

In Teams of 2,

For Time: 

800m Run

30 Overhead Squats (135/95)

30 Synchro Burpees

20 Clean and Jerks

20 Synchro Burpees

10 Squat Snatches 

100 Cal Row/Assault Bike or 200 Cal Airdyne

*30:00 Cap

Overhead Squat | WOD 5.25.18

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On Monday, May 28thwe’ll be doing our annual Memorial Day “Murph” workout. We will run heats from 9am to 11am. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough, but it can, of course, be scaled to meet everyone’s capacity.


Overhead Squat

3 – 3 – 3

Build to a max for the day.

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Every 5 minutes for 5 sets:

500/400m row
5 Overhead Squats, 115/75 lbs
10 Burpees

Post times and Rx to comments.

Clean & Jerk | WOD 5.24.18

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The Hook Grip: Why & How to Do It Correctly – Catalyst Athletics


Power Clean + Push Jerk

Build to a max

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For time:

400m run
30 power clean and jerk, 155/105lbs
400m run

Post time and Rx to comments.

Bench Press | WOD 5.23.18

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Spotting the Bench Press – Starting Strength


Bench Press

1 – 1 – 1

Build to a max for the day. If you are newer to the bench press or if you have not been here for most of the cycle, work up to a heavy triple on the day.

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Five rounds for time of:

50 Double unders
20 Wallball shots, 20/14#
10 Toes to bar

Compare to 4.2.18

Post time and Rx to comments.

Front Squat | WOD 5.22.18

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Front Squat

1 – 1 – 1

Build to a max for the day.

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Four sets for max reps:

1:00 Row for calories
1:00 Rest
1:00 Box jump, 24/20″
1:00 Rest
1:00 AbMat Sit-ups
1:00 Rest

Post scores to comments.

Deadlift | WOD 5.21.18

Deadlift

1 – 1 – 1

Build to a max for the day. Take plenty of rest between attempts.

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For time:

800m run
21 pull-ups
21 deadlift, 185/125lbs
600m run
15 pull-ups
15 deadlift, 185/125lbs
400m run
9 pull-ups
9 deadlift, 185/125lbs

Post time and Rx to comments.


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Memorial Day “Murph” is just one week away. Mark your calendars. We’ll post more details as the date approaches.

Team WOD 5/19/18

In Teams of 2,

For Time: 

9 Muscle Ups (9 Burpee Pull Ups)

20 Handstand Push Ups

36 Pistols (Goblet Squat (53/35))

20 Handstand Push Ups

9 Muscle Ups (9 Burpee Pull Ups)

20 Handstand Push Ups

45 Pistols (Goblet Squat (53/35))

20 Handstand Push Ups

9 Muscle Ups (9 Burpee Pull Ups)

20 Handstand Push Ups

54 Pistols (Goblet Squat (53/35))

-Rest 2:00-

2 Rounds:

10 Snatches (Power or Squat) (175/125)

12 Synchro Burpees

-then-

2 Rounds:

10 Snatches (Power or Squat) (135/95)

12 Synchro Burpees

*30:00 Cap

Split Squat + DB Press | WOD 5.18.18

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Split Squat/DB Press Superset

A1) Rear Foot Elevated Split Squat
3 x 8-10 reps/leg @3011 tempo (load with DBs)

A2) Half Kneeling Single Arm DB Press
3 x 10-12 reps/arm @21X2 tempo

Scale the RFESS to conventional Split Squats. Perform these two movements as a superset, resting about a minute between movements until you have completed all three sets.

Post load and reps to comments.

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AMRAP in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

Post rounds + reps and Rx to comments.

Clean | WOD 5.17.18

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Ask Greg: What Causes Pressouts (and How to Fix Them)? – Catalyst Athletics


Coach Aaron and Coach Hannah have graduated and will be moving soon! Please join us tonight at 8pm at Kardinal Hall and bid them a fond farewell.


Clean Complex

Every minute on the minute for 10 minutes:

Power Clean + Hang Squat Clean + Push Jerk

Perform this complex at a medium-heavy load across all sets with more of a technical focus rather than weight.

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EMOM for 15 minutes:

Minute 1 – 10-12 Toes to Bar
Minute 2 – 15 Kettlebell Swings, 32/24 kg
Minute 3 – 16 Goblet Reverse Lunges – Alternating Legs, 32/24kg

Bench Press | WOD 5.16.18

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This Is Supposed To Be Hard – Breaking Muscle


Bench Press

2 – 2 – 2 – 2 reps @20X1 tempo

Build per set to a heavy double on the day.

Exposure 7 of 8

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4-5 sets or 20 minutes for quality:

8-10 Single Arm Ring Rows
20 second L-sit
50 Double Unders