9.30.14 Workout of the Day



1. Strength Part 1: Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2.WOD :  7 Rounds of:
In 3 mins complete:
200m Run
7 Deads, 335/225
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

3. Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute


WOD 1: 2 Min AMRAP burpees onto bumper

-rest 4 min-

WOD 2 12 min AMREP 

Cash-in 800 Meter Run  (Stop Sign)

2 Pull-ups

2 G. Squat

4 Pull-ups

4 G. Squat



Climb Ladder as high as possible

-Rest 4 Min-

WOD 3:

Repeat WOD 1

*Goal is to MATCH or BEAT WOD 1 Reps.*

Recover: 300 m Run



9.29.14 Workout of the Day


WU :400m run

1. Strength Part A: Squats
3×5 Back Squats, across

2. Strength Part B: Pause Squats
3×3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up.

3. WOD 1 : For Time:   10 min Cap
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95

4. OPTIONAL: Ring Extensions
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension


WU: 300 m run (Exit Sign)

WOD 1: 2 Rounds for time of:

10 Box jumps (24″/20″)

10 DL (185/135)

20 Box jumps (24″/20″)

10 DL (185/135)

30 Box jumps (24″/20″)

10 DL (185/135) 

After every set of DL, 10 Strict Pushup

-rest 5 min-

WOD 2: For Total Reps

Max UNBROKEN KB Swing (50/35)

9.27.14 Workout of the Day


WU: 600 m Run

Partner “Kettlebell Hell”
1. In 6 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

-Rest 1 minute-

2. In 6 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

-Rest 1 minute-

3. In 6 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 1.5 pood (use a 53 dumbbell if needed)
Women: 1 pood (use a 35 dumbbell if needed)

Partner A needs to completes both swings and burpees than Partner B needs to complete swings and burpees

before team starts AMRAP.  One person works, one rests.



9.26.14 Workout of the Day


1. Strength: Squat
1RM Front Squat

2. WOD 1: “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

3. Accessory Work- After class/ on your own
3 rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.



8 min AMRAP

-5 dips

-10 Cal row


*Rest 2 Min*


8 min AMRAP

-10 Barbell S2OH (45/35)

-15 ABMAT Sit up


*Rest 2 Min*



-10 KB G. Squats

-150 Meter Run


9.25.14 Workout of the Day


WU: 10 min EMOM

Odd: 7 HSPU

Even: :35 sec hollow body 

WOD 1:

cash in 800 m (stop sign)

9-15-21-15-9 of :


KB deficit PU

Cal row

cash out 200 DUBS

ICT (In CrossFit Building)

WU: 7 min agility ladder

WOD 1 : 10 RFT of

15 Slam ball (20/10)

10 Slam Ball OH Walk Lunge  1.1., 2.2,

5 strict T2B

150 m run

-rest 5 min-

WOD 2: 3 Rds NOT for time of:

: 30 plank on slam ball

:30 hollow hold

:30 sec supermans

9.24.14 Workout of the Day


Happy Birthday Ryan…Thanks for all you do for CF 843!  Hope you have the best year of your life!

-Your CrossFit843 Family


ATHLETES:  Please watch video below for DEMO

Screen Shot 2014-09-23 at 7.21.33 PM


1. Strength A: Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. Strength B: “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.


WU: in 7 min complete 3x 50 Dubs INTO 50 Shoulder touches

WOD 1: on a 18 min Running clock,

1 min max kb swing(35/25)

1 min max BJ (24/20)

1 min max Cal row

2 min max kb swing

2 min max BJ

2 min max Cal row

3 min max kb swing

3 min max BJ

3 min Cal row

Recover: 600 m run



9.23.14 Workout of the Day

ALL 75 athletes that participated in the FREE MONTH CHALLENGE please be present for tomorrow’s class.  Thank you!


WU: 7 min Agility Ladder

1. WOD 1: For Time
1 mile Run (2 laps big square)
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

Goal is Sub 20 min!

Cooldown: 800 m run 60%

2. Skill: 10 min Handstand walk progressions


WU: 4x :40 HSHold/:20 recover

WOD 1: 20 Min Partner AMRAP

5 DL (155/115)

7 Lat Bar Burpee

9 Abmat situp

*After every Team 4 rds, team row 400 m*

Partner A completes one full rd, Partner B than goes

SCORE= Total Team Rounds

Recover: 4 RDS NOT for time of:

10 Strict K2K

:30 sec. wall sit


9.22.14 Workout of the Day

ATHLETES:  Today and today ONLY we will be conducting a “September Baseline Challenge.” Winning male and female  (RX and scaled) will be given a FREE 1 month membership.. why not :) This challenge will be conducted in ICT building during class times only. ICT’ers and CrossFitters are all welcome to participate.  Winners will be announced Tuesday morning.

IN ADDITION, CrossFit: Continuing our Squat Phase of programming, this week we will be measuring our 1 RM BS (Monday) and 1 RM FS (Friday) You have worked your ass off (literally) the past month and now is the time to measure it. COME IN AND KILL IT!


1.Strength: Squat
1RM Back Squat

2.WOD 1: Row 
500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

3. WOD 3: Run (optional) at 60% (big square 2x) if rowers are taken than switch.


WU: In 5 min complete: 4x of: 5 burpee, 10 slam ball(20/15)

WOD  1: “September Baseline Challenge”  25 min AMRAP

200 DUBS/600 sinlges


600 m run (State of Mind)


MAX rounds of Cindy (5 Pullups/10 Pushups/15 Airsquats)

SCORE= Max Rds of Cindy




9.20.14 Workout of the Day


The Birthday Boy will be coaching today’s class…



WU: 600 m run

WOD 1: “Team DT”
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.

Recover: 600 m run


9.19.14 Workout of the Day


1. Strength part 1: Squats
EMOMx10: 1 Front Squat, Across (Share a bar)

2. Strength Part 2: EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups /6 dips, 6 PU

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
100m Double KB Overhead Walk, 2pood/1.5pood
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood


WOD 1: Partner WOD 18 Min AMRAP of:

20 weighted Situps (25/15)

15 Barbell push press (45/35)

10 cal row 

5 burpee

-One person works one rests-

SCORE= Total team rds +reps

-rest 5 min-

WOD 2: 150 REAL air squats to med ball for time


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