Month: July 2017


Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches may adjust your volume based on ability as well. On the hang cleans try to go unbroken, work on pulling under the bar and catching low rather than dropping the bar.

“Nasty Girls”

3 Rounds for Time

50 Air Squats
7 Muscle ups
10 hang Power Cleans (135/95)



Dead lift

1×20 @ 60% of 5RM

1×20 @ 65%

1×20 @65 OR 70%, go to 70% if you feel that 65% was solid


100 Double Unders then,


Shoulder to Overhead (95/65)

Front Rack Lunges (95/65) L/R

Burpees Over Bar

time cap 10 minutes



EMOM Sunday – Improve , practice, no scoreboard….

EMOM x 24

A. Row Calories (20/15)
B. KB Swings x 15 (53/35)
C. 1 Round of “Cindy”
D. Sit-ups x 15


Try this cardio / heavy combo with a partner today. Each partner completes the entire round before switching. Treat your turn as an interval sprint.

In teams of two alternating for 22 minutes

8 Box Jumps (24/20)
6 Front Squats (135/95)
4 Power Snatches (using same bar)
50 M Run


Today’s WOD will test your grip, try to hang on for big sets today. Scale T2B by volume and be sure to stay active and use your shoulders to start each rep.
6 Rounds for Time

12 Push Press (115/75)
12 Toes to Bar
12 Hang Power Cleans(115/75)
24 Double Unders

Cash Out 

Tabata Sit-ups


One of the “OG” tests for CrossFit was the 15 rep body-weight overhead squat. Very few have ever been able to achieve this, so today we’ll try a variation, and give our best overhead squatters a chance to try it too!

For the Met-con, each time you get to push-ups, do as many as you can each round until form degrades or you max out. We’ll be counting total reps today in WODIFY.

Choose based on proficiency.

A. 4 x 15 perfect barbell OHS
B. 3 x 15 @ 1/2 BW OHS
C. Build and attempt BW x 15


AMRAP In 8 minutes

15 Kettlebell Swings (55/35)
25 Air Squats
1 Set Max UB broken Push-ups


PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.


1000M Row

10 rounds of
7 Bar Facnig Burpees
3 Thrusters (95/65)


1200M Run with a med ball (20/14)


We’ll be working on skills to start the workout today. Double unders should be treated as practice – work on improving your consistency, not seeing how many you can do. Eliminate single under reps, fix your jump style etc… For HSPU use stink bugs or box HSPU if still working on strength in this movement.

Today we have an Open style CrossFit couplet, let’s push the envelope today and see how fast we can go. Yell “TIME” when you finish today.


EMOM x 10

A. Double Unders (practice, 20,30,40)
B. Strict Handstand Push-ups



Clean and Jerk (135/95)
Chest to Bar Pull-ups



Today we revert back to our high volume sets of 20. We’ll be pushing the envelope a bit more with weight, be safe and go conservative if needed. The goal here is to hit the volume, if you need to scale do so with weight.

Our conditioning segment today is moderate in length but has high rep counts on each movement. This will make for a tough mental challenge as you’ll be stuck on each movement for more than a few reps. Try to move consistently and avoid long breaks.

Titan Phase 2
Week 6
Dead lift
1×20 @ 50%
1×20 @55%
1×20 @ 55%


AMRAP in 10 minutes

40 Box Jump Overs (24/20)
30 Front Squats (95/65)
40 Sit-ups
30 Overhead Plate Lunges (45/25)


EMOM x 24

A. 5 Hang Power Cleans (185/125)
B. 10 Dumbbell Step Ups (50/35)
C. Burpees (8-15, based on ability)
D. Strict Pull-ups (5-10 based on ability)


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