Welcome all friends today at your home box guys!!

Work with a partner or friend during your warmup with this classic Coach Burgener Olympic lifting warmup, in lifting we jump and land every time so the first portion is going to get your feet, hips, and legs ready!

Crawling under will be fun too 🙂

Work smooth on the Hang snatches, go as heavy as you can but don’t get to the point of failure and you’re “muscling” it up, look good and show off for the friends.

Partner will be a “You-Go, I-Go” style, complete a full round before switching, your partner has to complete the full round on their own before you can switch off.

Push each other, help each other, introduce yourself, and as always in the words of Coach David, “GET AFTER IT”

Back to work.


Hang Snatch
10 minutes to get some quality hang snatches in, they can be power or squat, but Heavy doesn’t mean Max, only go up if the movement was smooth and you’re feeling strong.
For time:

8 rounds alternating with a partner

10 Hang KB snatches Right arm
10 Hang KB snatches left arm

20 Ab mat situps

30 Air Squats

53/35 RX kb weight

Partner A completes a full round before Partner B starts a round, so it will end up 4 rounds each



Shout out to those that came yesterday and didn’t “Cherry Pick” that WOD. Even BIGGER shout out to those that did the WOD in the rain and enjoyed it.

In doing the bent over rows today focus on form and bracing down on the core to move the weight. Don’t use momentum to get the weight up off the floor, keep the lumbar curve maintained, squeezing your shoulders together at the top, and lowering the weight back down. We should only be going down to mid-shin on the way down, keep your elbows close to your sides, just like we do when we do our push-ups.

Glute Ham Raises always get some great looking faces when we do them as well as some moans and some soreness. What does that tell us? We need to work on them more. When we do these today try to get to parallel, if you need grab a spotter to help you, but get the most out of these.

In the WOD today for the summo deadlift high pull, open those hips fully before you start to use those arms. In the push press make sure that you drive out of those heels and squeeze those glutes, hard locking those knees out, no re-bending.

When deciding on a weight to use today use something that we can do at least 2 rounds unbroken on, we want to move fast on this.  If you are unsure ask your coach.


3 Rounds NFT

15 GHD Sit-ups
10 Bent Over Rows
5 GH Raises

Complete as many rounds as possible in 7 minutes of:

Sumo Deadlift High Pulls, 10 reps 135/95
Push Presses, 10 reps 135/95

Masters/Teens 95/65
Rx+ 155/115



Reminder for all Vet Wod donations for the Lift-A-Thon we would like for you to get them in this week please!!!

If you’re anything like me while you run, your always wondering, “Am i running correctly?”

In CrossFit we are always trying to be as efficient as possible while completing the full standard of the movement or task at hand. In this case, while running the question i’m asking myself “Am i being as efficient as possible?”

As hard as it is to learn on the fly, especially while breathing hard, some quick tips you can try to apply to your workout today.

1.) Land your foot underneath your body while running.

-more of a mid foot strike to the ground will put less stress and demand on your legs. There’s nothing wrong with a slight heel strike but if you’re focus is foot underneath my body, you’ll be less likely to lead with the heel so much.

2.) Increase your cadence.

-try to pick up the pace slightly and without over striding or leaning forward too much just take more steps in your normal 200 meter run and try to hold that pace the whole time, remember you get a break in between. “Work for the break”

3.) Pick up your feet.

-try to keep your feet on the ground as little as possible, while this goes along with increasing your cadence, running is falling and then catching yourself, slightly lean forward and “catch yourself” by landing your feet underneath your body and keep those feet coming up off the ground.

Work off the long weekend and the holiday food with a good run to get it out of your system and start the week feeling refreshed.

Back to work.


For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters



The Box can also be referred to as the garage, where engines are built.

Your metabolic conditioning is the most important thing in your fitness, because when Zombies attack or rabid Corgi puppies you’ll need to outrun them for awhile.

So today we step into the garage the and try to build some engines in each and every one of you high level athletes.

On the rower today “Push, don’t Pull”

Focus on getting tension on the chain and acclerating through the drive with your legs. You don’t want to let the handle decelerate too soon or you’ll miss that big chance to use the leg push and strong hip swing to make the handle feel weightless and create some serious force. Be patient, get tension on the handle and chain and then accelerate you like you were going to jump over a box 🙂

Back to work.


Bench Press
Help each other taking weights on and off, warmup with pushups in between sets so you don’t feel cold when you get under the bar.

**15-20 Minutes Max time

For time

2,000 meter row

rest 1 minute

1,000 meter row

rest 2 minutes

50 burpees

***Include rest time for score, so total time it took you to finish the whole thing is the time you put in.



Yesterday was fun learning a new movement, kinda scary with a name like that, but fun.  Just like a lot of things in life are scary, but once we do them, figure out how to do them, it turns out to be silly that we feared the unknown.  That is one of the cool things about CrossFit, we come here to help us get ready for the known and unknowable.  It’s not only the physical prowess, but also the mental fortitude to do things that we fear.Today we will have some fun with a partner.  When we do WOD’s with a partner the intimidation of letting someone else down helps to keep pushing ourselves.  When deciding on a partner, pick someone that you don’t normally do partner WOD’s with.

Let’s motivate, push, and encourage each other today.  The run will be the movement that we will use to recollect and catch our air so that we can hit all of the other movements harder.





The Damn Small Print
Grab a Partner20 minute AMRAP

400m run
20 Sit-ups*
20 Double Unders
10 Wall Ball 20/14 (10’/9′)
10 Hang Cleans 115/75*
5 Chest-2-Bar*
5 Burpees

While partner A is running, partner B will be performing the work. Once partner A is done with the run they will pick up where partner B is and partner B will run.  Each completed run is 5 reps.
20 GHD Sit-ups
10 Hang Cleans 133/95
5 Bar Muscle-ups