Thursday 141023


  • Hang Clean Bottom of Knee
    • 6 x 2


  • Front Squat
    • No pause at top or bottom
    • 3 x 6


  • 3 Rounds for time
    • 20 KBS American/Mod Russian
    • 15 ABMAT SU
    • 10 Burpees over KB\
      • 75/53 Level 1
      • 53/35 Level 2
      • American swings for competetive athletes

Wednesday 141022

Strength and Power

  • Push Press
  • 5 x 5
  • then…
  • Push Jerk
  • 3 x3
  • Start at last load used for push press


Pig Ladder

Partner up, one partner works, the other judges/score keeps.

  • 6 rounds of AMFAP* in 30sec work/30sec rest
  • *(as many flips as possible)
    • 1st/Lightest Pig is worth 1 point/flip
    • 2nd is worth 2 points
    • 3rd pig is worth 3 points
    • 4th pig is worth 4 points
    • 5th pig is worth 5 points
    • 6th/Heaviest pig is worth 6 points
  • record total points and last successful Pig Weight to comments

Tuesday 141021


  • Hang Snatch Bottom of knee
  • 6 x 2


  • 2 Rounds of:
    • 2 Min Amrap of:
      • 8 Cal Row
      • 6 Lateral Burpees over Rower
      • Rest :30
    • 2 Min Amrap of:
      • 5/3 Strict Pull ups
      • 10 Jumping BB Squats 45/35
      • Rest :30
    • 2 Min Amrap of:
      • 25 double Unders
      • 6/4 HSPU

Monday 141020


  • Pausing Back Squats AHAP (As Heavy As Possible)\
    • 3 x 10
  • then…
  • Weighted/Banded Pushups
    • 3 x 10


  • 10 Min AMRAP
    • 5 Hang Power Snatch
      5 Overhead Squat
      5 Behind Neck Push Press
  • 95/65 Level 1
    135/115 Level 2
  • Anytime you put
    the bar on the
    ground, do 3

Friday 141017


  • 2 minutes Max Pushups
  • 2 minutes Max Situps
  • 2 mile run for Time


Push ups are on the toes where the push up starts out in full lock out at the top and the bottom position is at or below parallel (upper arm being parallel to the ground). Body must move as a single unbroken plane. Athletes may NOT touch the ground with their knees or the test is done. Athletes may rest in the top position but may not move their hands or feet off the floor. Reps count at the bottom

Sit ups begin lying flat with the partner holding their feet at the foot or ankle. Fingers must remain interlocked behind the athletes head. The athlete’s hips may not leave the ground during the repetition NOR can their fingers become unlocked from behind their head. The athlete may rest at the top of the sit up as long as their arms do not contact the knees in a manner as such to hold themselves up. Reps count in the up position.

Run = 5 laps + 200m


Push ups may be done from the knees and starts at full lockout in the top ending at or below parallel (upper arm being parallel to the ground). Bod must move as a single unbroken plane. The athlete may rest at the top but must come up to their toes during rest periods. The athlete’s feat and hands may not leave the ground during the rest period.

Sit ups remain the same.


Thursday 141016

2013 Halloween WOD Group Shot Costumes

Halloween WOD

Friday October 24th 5:30pm

Costume WOD followed by Paleo Potluck

Be There or Be Scared. Click for Details.


  • Bench press
  • 5 x 5


  • Death by Slam Ball
    2 5 Burpees then 1 slam the first minute
    2 5 Burpees then 2 slams the second minute
    etc… until the number of slams is less than the minute count

Wednesday 141015


  • MID Hang Clean
    • 5 x 2 + 1 Jerk (add 5-10# to each lift from last week)


  • Cindy Big Mac
    600m Run
    5 Rds Cindy (5 pullups + 10 pushups + 15 squats= 1 round)
    600m Run
    5 Rds (5 pullups + 10 pushups + 15 squats= 1 round)
    600m Run

Tuesday 141014

Good morning athletes. As some of you know, I am headed out to Bryce Resort in Western Virginia this weekend to do the Civilian Military Combine. Some of you may have meet Sean last week when he visited the box. This obstacle course event is great and Sean and the CMC are very supportive of Veteran’s and Veteran’s in CrossFit. Here is a discount code for anyone who wants to come out and have a lot of fun: CMC85. I’ll see you out there.

Coach Jason

“screenshot” 2014-10-14 at 7.47.06 AM

  • Skills for Strength

    • Squat Clinic
  • Conditioning

    • For Time:
      • 20 Push Press 115/75
        10 Box Jumps 30/24
        15 Power Snatch 115/75
        10 Box Jumps 30/24
        20 Push Jerks 115/75
      • record scaling and time to comments
    • Breakdown bars, then
      • Three rounds of max rep hollow rocks, record total number to comments

Monday 141013


  • Skrongmang Sandbag Throw
    • Throw five sandbags over a 12 ft target as fast as you can, two attempts. (And, NO, Coach Jason, since you are a Highland Games Thrower, you cannot use the little bag!)


  • “Graceful Tonnage” for time

    Ground to Overhead, 10min cap Rxd, 20min for Double

    • Grace is traditionally performed at 135/95 (reps for Rxd are listed below in bold)  ground to overhead for 30 reps, a total of 4050lbs moved. This workout will permit the athlete to scale the load of each rep, but not the total load moved, even choose to do the workout with a dumbbell in one hand (moving three quarters of the total load or 3037lbs). Here are the possible loads and their associated rep count requirements: 2850
    • MEN:
      • 225lb barbell= 14 reps
        185lb barbell= 17 reps
        155lb barbell= 20 reps
        135lb barbell= 30 reps
        110lb barbell= 37 reps
        95lb barbell= 43 reps
        65lb barbell= 47 reps
        45lb barbell= 68 reps
        33lb barbell = 90 reps
    • Women:
      • 225lb barbell= 13 reps
        185lb barbell= 16 reps
        155lb barbell= 19 reps
        135lb barbell= 22 reps
        110lb barbell= 26 reps
        95lb barbell= 30 reps
        65lb barbell= 44 reps
        45lb barbell= 64 reps
        33lb barbell = 87 reps
    • If a barbell is used, the lift must start from a stable position on the ground and end at full extension overhead with the bar positioned directly over the athlete’s spine, ‘head through’, and ears visible in front of arms
    • For those of you with the experience and desire for something a little extra, should you feel the need to “Crush your enemies. See them driven before you. Hear the lamentations of their women,” then you shall do Double Ton o’ Fun, listed below.
    • “Double Ton ‘o Fun”

      • MEN:
        • 225lb barbell= 28 reps
          185lb barbell= 34 reps
          155lb barbell= 40 reps
          135lb barbell= 60 reps
          110lb barbell= 74 reps
          95lb barbell= 86 rep
          65lb barbell= 47 reps
          45lb barbell= 68 reps
          33lb barbell = 90 reps
      • WOMEN:
        • 225lb barbell= 26 reps
          185lb barbell= 32 reps
          155lb barbell= 38 reps
          135lb barbell= 44 reps
          110lb barbell= 52 reps
          95lb barbell= 60 reps
          65lb barbell= 88 reps
          45lb barbell= 128 reps
          33lb barbell = 174 reps
    • Record time and scaling to comments

Saturday 141011

School of Strength

  • Anderson Benchpress
    • -1″ from last successful round of 5×5
    • 5×5 @ 85%
    • First timers: find 5rm box squats, 4″ above parallel
  • Hang Power Clean – Push Jerk, 2rm
  • Extra Credit: Max Handstand Hold to Max HSPUs, 3 Rounds
    • Sub Max Pushups, no pausing, for HSPUs