CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.


Everything listed under: Fran

  • WOD Tuesday 6-22=3-15


    4x200 sprints 

    (1 min rest between each)



    100 DU's

    20 pull ups

    15 back squats (135/95) (115/75) (95/55)

    10 hand stand push ups

    15 back squats

    20 pull ups

    100 DU's




    Post Times To Comments

Workout Of The Day

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    Weekly WODs

    Monday, 8/13/18
     Front Squat
      (Week 1 of 4)
     5 sets of warm up 
     65% x 5
     75% x 5
     85% x max reps
     *In between each set complete 20 Russian Situps with the heaviest DB you can. 
     For Time:
     25 pull-ups
     50-calorie row
     100 overhead squats 45/35lb. bar
     50 box jumps 24/20
     25 pull-ups
     Time CAP: 15min.
     RX+ is 10 bar or ring muscle ups each time instead of the pull-ups


              4 RFT
    20 DL 255/205 (155/105)
    Must be able to do in 5’s
    15/10 Cal Bike
    20 DB Reverse Lunge 60/40
    DB In the power clean position
    15/10 Cal Bike

    18 Minute time cap



    Power Clean and Jerk 

    15min. Running clock...
    5 Reps at 50%
    3 Reps at 60%
    3 Reps at 70%
    2 Reps at 75%
    2 Reps at 80%
    1 Reps at 85%
    1 Reps at 90%
    Start trying to a hit a new max if possible!

    *Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)

    *If you do not know your percentages, then just try and add something each set. You will definitely get tired running through this, but I promise this is how PRs are born. That little bit of stress can make all the difference.


    (AMRAP - Reps)

    2min. AMRAP:
    12/9 Cal Assault Bike Sprint
    8 Push Jerks (135/95)
    Max Burpees in remaining time

    Rest 1min. x 5 Rounds

    *Score is Burpees only
    *I really want you to move quick! You should have about a minute on the burpees, so if you don't, scale a few things back.
    *We did something similar 2 weeks back with DB Snatches and TTB
    *RX+ is 10 Jerks


    WeightliftingSnatchOn the 1:30 for 7 Sets:
    2 Power Snatches
    2 Overhead Squats

    Technique loads to start and then build if you feel good.

    Focus on the positioning of your OHS. Most people will usually like a slightly wider stance and their toes pointed slightly out. If you're flexible, you may like a closer grip on the bar... Just play around here and lock down YOUR setup.


    (AMRAP - Reps)

    Complete as many reps as possible in 15 minutes of:
    2 rounds of:

    12 (1) DB OHS 70/50
      50 Double Unders
      16 Alt. (1)DB Snatches 70/50 50/35
    Then, 2 rounds of:
      12 (1) DB OHS 70/50
      50 Double Unders
      16 (2) DB Power Cleans  70/50 50/35

    1 round is 82 reps. If you finish, remember to start again! It does NOT end until the 15min. mark. Going to need a calculator today, but fun one!


    Board WOD

    team series with coach Neil 


    Metcon (No Measure)3 Piece today... Partners of 2 (only 1 works at a time)

    5 Rounds: (0-10min.)
    12 Push Jerks 135/95
    24 Toes-To-Bar

    10-17min. (With a partner)

    1mile run (in 200m intervals)

    17-30min. (10min. AMRAP)
    Front Squats 135/95
    Burpees over the bar

    Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you're going to be wishing you went faster ;)

    RX+ is 155/105+ on the barbell


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