August 11


Thank you to all that came out and biked with us, it was a great time with friends. Thank you to John Bierbaum and his family for providing the truck for us. Thank you

Big week this week we have our first in house CrossFit comp in the new building, its going to be a great time, good workouts, great competition, its going to be great to watch. For those that are competing you will workout all the way up till Wednesday after that I will give you all some instructions about the rest of the week. The schedule for friday will be changed and updated in zen in order for us to get ready and prepare the building. 

Rx: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:10 Handstand Push Ups, (80/115), 15 DeadLifts, 25 Box Jumps (24/30), 50 Pull Ups, 100 Wall Balls , 14/20 pounds, 10′, 200 Double Unders Run 400 meters with a 20k plate. 30min cap

Gold:  Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time: 10 Handstand Push-Ups, (70/100) 15 Deadlifts, 25 Box Jumps, (24/30), 50 Pull-Ups, 100 Wall balls, 14/20 pounds, 9′, 100 Double-Unders, Run 400 meters with a 20k plate. 30min cap

Silver: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:, 10 Handstand Push-Ups, (30/40) 15 Deadlifts, 25 Box Jumps, (20), 50 Jumping Pull Ups, 50 Wall balls, 10 pounds, 10′, 200 Single Unders, Run 400 meters with a 20k plate. 30min cap

Post WOD : 3 X 10 Russian Twist Heavy


  • BS – 4×5 @ 100

    WOD – 15:19 RX
    Post WOD – 3×10 Russian Twists, Handstand Walks

  • Lift 120k BS 4×5
    WOD “Nutts” 14:18RX.
    Post wod 3×10 russian twists, Handstand walk attempts.
    Great having the large 5 am class today!

  • BS @ 75K
    WOD: 29:16

    And….the 5am class all did the wod Gold cause it was written down wrong on the board. :)

    • They have to all go back and do it again! 😉

    • Not our fault Ro can’t wake up enough by 5 am to write down the correct workout:) Got to love a good chipper wod though for a Monday. Nice work Janine way to finish under the cap and you didn’t even need my shoes!

  • Back Squats: 4×5 @ 70K
    WOD: 21:14…apparently gold, and no, Chris, I’m not going to go back and do it again
    Post-WOD: 3×10 Russian Twist (10K Plate)

  • Did my own thing a little today to get all the stuff I wanted to in. Lot of reps in the Oly program today so it took some time.

    BS: 4×5 @ 100k
    Oly Program Week 3 – Snatch
    50 OHS @ 40k
    30 Hang Muscle Snatch @ 30k
    30 Hang Power Snatch @ 40k
    10 3 Position Tall Snatch Complex (1 shallow + 1 Parallel + 1 Full Depth) @ 30k
    10 3 Position Snatch Balance Complex (1 shallow + 1 Parallel + 1 Full Depth) @ 30k

    2 mile fartlek run (6:30 & 8:05 pacing)

  • Clock is still running on all those 5am peeps doing rx! :) All kidding aside, some awesome times!

    Lift : 4×5 @ 100K, probably a little short of 7RPE, but knowing the WOD ahead I didn’t want to get too crazy…

    WOD : 30:35, only 50 Dubz but everything else was rx. Can’t wait to feel this one tomorrow…

  • BS -65k

    Wod -29:18 rx (200du) minus 3 hspu(neck is still jacked. :(
    Post wod -bench

  • Legs needed a break from this weekend Back Squats light
    BS 4×5 60K
    WOD: 20:13 Gold minus 20in BJ/200 Singles/Inverted Push-ups

  • Back squat 4×5 65k
    Wod: 24:34rx 200du

  • Back Squat @ 65k

    WOD: 29:16- at 5am so only did 100 DUs- this workout had like all of my weaknesses/least favorite movements

  • back squat 60k
    wod got to 10 du at time cap
    post wod done
    great job brad and shawn

  • Squat: 4×5 @ 140

    WOD: 23:46 – I don’t know what to call it because the board is still wrong at noon. Apparently we were supposed to do 115k for deadlift but the board still says 100k. Those DU will be the death of me! 10 fricking minutes to do 200 du’s! Not cool!

  • BS 4×5: 65
    “Nutts”: 22:23 RX (200 DU)
    Bench, bentover rows, and weighted dips 4×8: 40k, 35k, 12#
    Post WOD: 3×10 russian twists and hsw

  • 1@45 3@50 back squat
    WOD 20:12 silver with a smattering of gold 55k DL and did pull ups with the purple band.
    Kale got in his baby push ups;-)

  • BS 4×5 @ 35k went light to give me legs a little break after running 17 miles yesterday.

    WOD: 17:52 silver with some golden elements
    DL@55k, 20 jumping and 30 pull ups w/band, 200 singles, WB @9k since all the 10k balls were in use.

    Post WOD: 3×10 Russian twists

  • Ermm…I am confused if I did rx or gold as the descriptions on the white board and the witesite are different. I probabaly did somewhere between the two in 24:25 mins and subbed DUs for SUs (200 of um). This WoD was actually a lot more enjoyable than I anticipated!

  • 4×5 back squats: 55, 60, 65, 65
    WOD: 28.49 rx – except 70k for dl. du weren’t happening. once i got to 90 du, i felt like i was just jumping high doing singles… not my day :/
    post-WOD: russian twists

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