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Friday, 21 July 2017 00:00


For Time:

200 m Run

20 Power Snatch 95/65

200 m Run

20 Thrusters 115/75

200 m Run

20 Clean and Jerk 135/95

200 m Run

20 Chest to Bar Pull Ups

RX+ all at 135/95


Thursday, 20 July 2017 00:00


Behind the Neck Jerk from Split


*Moderate weight as form allows. Drill reinforces balance in split position, even weight distribution. Behind the neck reinforces correct bar path.



AMRAP :90 x 5

10 Kettlebell Swings 53/35

15 Sit Ups

10 Air Squats

~in time remaining AMRAP Double Unders for score

*:30 rest between rounds


After Party

Goal Work and/or Mobility


Wednesday, 19 July 2017 00:00



Snatch Pull + Hang Power Snatch + Power Snatch

Rest 1 full minute


Power Snatch



Death By Calorie Row and Burpee

Odds: Calorie Row 2, 4, 6, 8, 10...

Evens: Burpees 2, 4, 6, 8, 10...


After Party

3 x ME Front Rack Holds



Tuesday, 18 July 2017 00:00


Front Squat

1x5 @ 70%

1x4 @ 75%

1x3 @ 80%


For Time:

20 Toes to Bar

20 Box Jumps 24"/20"

20 Pull Ups

20 Hang Power Cleans 115/75

20 Back Rack Lunges (R+L=2)


After Party

5x 10 Barbell Ab Rollouts 


Monday, 17 July 2017 00:00


Clean and Jerk

8 lifts at 75-85%

*one lift every :60-:90. Redo up to 2 misses.


3 Rounds For Time:

40 Double Unders

20 Wall Balls 20/14

10 Handstand Push Ups

5 Squat Cleans 135/95

After Party


20 Sit Ups


Sunday, 16 July 2017 00:00

Barbell at 9 a.m.



Dissecting Your WOD and Being More Selfish


Every day you come to the gym is a training day.  There is a big difference between training and competing and this topic is always brought up around the CrossFit Open.  So we don’t want to attack every day like “I need to win…why didn’t I beat this person…how did someone else do the WOD differently to get a faster time…”.  We shouldn’t be thinking about other people’s strengths and weaknesses to know how you will compare to them in the WOD.  Leader boarding can become a bad habit.  This is a mindset we need to make for ourselves and it’s hard, I understand.  Comparing ourselves to others is something we may not only do in the gym but in other aspects of our lives.  Make the gym a place where you only compare yourself to yourself…Easier said than done and it almost seems like a cliche that is made into a meme on the internet but no one actually buys.  But I think there is a way to help you “be more selfish” so that you can focus on bettering yourself everyday.




Instead of thinking “how will I do in the WOD (compared to everyone else)” and just thinking about the end result, take a look at your WOD everyday and evaluate it in terms of YOUR skills, YOUR abilities, YOUR strengths, and YOUR weaknesses.




Some WODs are designed to be more cardio based for everyone. Lighter weights, bodyweight, double unders, running, no extremely technical movements. This might simply present itself as “how’s my cardio/endurance” evaluation.  Most WODs have more layers than that so I’m going to use Friday’s WOD as an example:




Friday’s WOD




20 Rounds




3 Burpees


3 Chest to Bar/2 Bar MU


1 Snatch 115/75 (RX+ 135/95)




Be honest with yourself about your skills and abilities.  Skill is going to be defined as having a movement in your skill set.  So that’s easy.  Do you have a bar muscle up? Do you have chest to bar? Can you modify with kipping pull ups? Can you safely overhead squat? Ability is going to be your ability to do that skill in this WOD.  You need to think about TOTAL reps in the whole WOD.  Can you do a bar muscle up outside of a WOD while fresh but never have tried it with other things going on?  Specifically other shoulder intensive things.  Can you manage 40 rep? What percentage is the snatch weight to your max? Can you do 20 at that weight? Is it still a strength weight or is it now a working weight.




Pick one thing in the WOD that would be YOUR biggest weakness.  Will you lose time on that movement (breaking it into singles, taking time to set up, possibly missing the rep, just can’t seem to do burpees “fast”)?  You might even need extra time before doing that movement if you need to recover to perform it at all.  Weakness can be a specific movement.  It can be your endurance. Maybe its not the movement itself but how many times you have to do it in a row.  Weakness can be not knowing how to properly pace yourself.  Many of us go too hard out of the gate and hit a real wall while we should try to pace a bit better so that we can go hard on a “last round”.  Know what the weakness is and how you have to deal with it.  




Pick out your strengths in order to counterbalance your weakness.  If you can do burpees all day but you will lose time setting up for your snatch, you need to put that bar down and drop for your first burpee to make up time.  If burpees get you gassed no matter the number in a row, but you have no issue stringing together 2 bar muscle ups, pace your burpees in order to keep your heart rate down but make up time by not breaking the MU. 




I could give examples all day but they might not fit you so you need to do this mental exercise on your own.  Take a look and see how you could have done Friday’s WOD differently?  Try it this week.  If you tailor the WOD to fit your current situation, you know that you are doing the workout for YOURSELF and bettering YOURSELF.  You should think “I need to work on ______ in the future but for today I did the WOD the way I needed to in order to do it at MY best.


Lastly, all this being said, the best part about CrossFit is the community. So although I want you to only think about yourself in your workout, you should also support each other while they do their WOD for themselves.  Being proud of yourself for the work you put in should help you be proud of your fellow athletes.


Bring a Friend Day!

Saturday, 15 July 2017 00:00

Class at 9 a.m.

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