Happy Monday!
Let’s get staright to it and shake off the weekend.
Start off with some strict shoulder presses, squeezing the glutes, legs, locking down your midline so you’re not tempted to arch your back.
Pull the chin back then drive the head through once it’s overhead and do not bend your knees, we want to isolate your super strong upper body.
Cindy is probably one of the most programmed workouts by CrossFit HQ on mainsite and we havent done it in awhile it seems like!
If you are pretty proficient with your pullups, try to do an emom, 20 rounds is legit score.
In long workouts it’s crucial to use the clock to your advantage so you can stay on pace and not get sidetracked by how much your legs are burning or how tired you may feel. Stay locked in today, before you even start the workout I want you guys to write down your goal score on your little whiteboard.
Draw a big line on it and run your finger through the line everytime you finish a round, it takes two seconds.
Don’t just guess and say “oh i got 13 or 14 rounds”
Keep track or no one will believe you.
Push yourself to keep the same pace you started with and it will be over before you know and you will be satisfied with your output.
Get the most out of your workout everyday because you can’t get yesterday back I promise.
Back to work.
Shoulder Press (3-3-3-3 70-80% Climb or Across)
Stay tight, Doesnt matter whether you climb or stay the same across, good heavy sets, NO FAILED REPS so be smart in your choosing of weights.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats



it’s officially
“Don’t be a Sherm Friday”
Get to the gym today!! Make sure you bring your friend!
Partner workout today so you can hold each other accountable for NOT skipping the gym to get your weekend started early.
You should be happy to get to the gym on Friday, unwind from the hectic work week, let out all your frustrations in the box.
Today you and a pal get to unleash fury together!
Help each other, strategize how youre going to break it up.
Who’s better at what? It’s good to know your strengths and even better to know your weaknesses.
If me and Josh faced a workout with heavy deadlifts and burpees, it’s a know fact I suck at deadlifts and I can pump out some burpees pretty fast. While Josh has a super strong posterior chain and has 40 pounds on me.
So if it was 5 rounds
20 deadlifts
20 burpees
Josh is gonna go 12 deadlifts to my 8
and I would do 12 burpees to his 8.
Share the load and know what you and your partner are good at and fly through this thing!
Back to work.
Metcon (Time)
In teams of two
For time
5 Rounds
15 Pullups
30 Goblet Squats 53/35
15 Toes to Bar
30 KB Snatches 53/35
200 meter run together
Buy out 100 calories on the rower
Split up all work as desired between the two partners, only one person works at a time except for the run. You have to stay together on the run.

Warm Skies Cold Nights


How fun were those glute ham raises? The glute ham raises are a great way to develop our posterior chain and let us know what it feels like to engage our hamstrings and if we need to spend more time doing them.
In our skill sesion today we will spend some time walking on our hands. While we spend most of our time on our feet can make standing on our hands seem scary and unstable. Getting inverted helps us have a better understanding of body awareness and core stability. When we stand on our hands we want to create a straight line from our feet to our hips to our shoulders and to our hands. Our handstands should look just like when we are in an overhead position, arms locked out, shoulders pushed into the ears, head through, abs and glutes engaged. Trust in your partners that they will help you stay up and trust in yourself that you can do it.
When doing the pistols today keep your weight in your heels, staying tight in your core, and knee tracking over the toes. If we don’t quite have our pistols just yet we will sub them with a variation that only uses our own body. The different modifications that will be used the heel drop, bridge of foot on the back of other heel, and reverse toe tap. All of these still require strength and flexibility.
Sumo deadlift high pulls puts emphasis on the posterior chain and requires strong hip explosion. If you are someone that has the issue with early arm pull in cleans and snatches then focusing on these can help you with that. Yes we use our arms in this movement but only after we have driven our heels into the ground and violently opened our hips. Focus on waiting on your hips to open first before you engage your arms.
Partner Assisted Handstand Walk
Warm Skies Cold Nights (AMRAP – Rounds and Reps)
6 min
14 pistols
20 situps
9 sumo deadlift high pull 95/65
Rest 1 min
5 min
14 pistols
20 situps
9 sumo deadlift high pull
Rest 1 min
4 min
14 pistols
20 situps
9 sumo deadlift high pull
Rest 1 min
3 min
14 pistols
20 situps
9 sumo deadlift high pull



Today is one of those days that you get stronger, and you get to work on things that you suck at in the middle of a wod.
These days are just as important as every other day if not more. Focusing on the skills reflects in your performance on the day we do “Annie” again.
A new-ish movement today on the GHD is the glute ham raise, want to get a bigger deadlift?
Want to snatch more?
Want to power clean more?
Want to just not have a rounded back when you lift?
Want a bigger butt?
Tighter Hamstrings?
The Glute Ham Raise is all for you.
Split jerks are a beautiful way to get a lot of weight overhead, but we have to have the right footwork and the right recovery with our feet especially when heavy weight is over head. Get after it today.
Back to work.
3 Rounds not for time
10 DB Shoulder Press As heavy as possible for good reps
12 GHD Situps
8 Glute Ham Raises
Split Jerk (5-4-3-2-2-1-1)
**Building as we go. You only get two opportunities for a heavy single not a million chances. Make it count.
**Put in your comments how you worked for all sets.

Filthy Fifty


Today we have ourselves a classic CrossFit chipper. Chippers can teach us a lot about us and our determination and ability to push the limit. Our cardiovascular endurance and stamina are just a couple of the ten general physical skills that will be tested today.
Knowing yourself and what your abilities are can be a great tool in attacking this WOD. There are a few different movements some you are better at then others. If there is a movement(s) that is easier than the others then you would want to use those as the ones to catch your breath back, use them as an active recovery in the workout.
As the type of workout it is a chipper attack it just like that chip away at it. Keep moving today don’t stop, if you feel yourself starting to hit the redline and on the brink of stopping just back off the gas pedal a bit but DON’T stop moving.
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders