El Dorado

26 May 2017
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For the strength segment today, all sets should be manageable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. For the Russian Twists, the plate should touch the ground on both sides.
You should shoot for 85% effort in the metcon, leaving just enough in the tank to sustain for all five rounds. Your split times should not drop off too much.Finish off the week strong!!!



EMOM for 15 minutes:

Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists

“El Dorado”

For total time:

5 Rounds of:

200m Run
12 Push Press 115/75
Rest 90 seconds

Rx+: 135/95
Masters (55+) & Teens: 95/65
Time Cap: 18 minutes


Shaq Attaq

24 May 2017

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Use today as an opportunity to practice your Split Jerk technique. Work up only to a weight that allows you to move with good mechanics. Then hold at that weight for all three sets.

For the WOD, shoot for 90% effort for each set. The barbell movements should be done unbroken for as long as possible.


Split Jerk
“Shaq Attaq”
5 Rounds of:

15 Deadlifts 135/95
12 Front Squats 135/95
15/12 Calorie Row
Rest 2:00

Masters & Teens: 115/75


Unlock the Swag


Quick clarification boys and girls.

Unless noted otherwise, Master’s Rx for our purposes will follow with CrossFit HQ’s determination and start with 55 years old.

Although scores may change over age ranges, we believe with HQ that the movements and loading are valid throughout the preceding age range.

So in order to hit that Rx button after doing a Master’s modified WoD, you must be 55 years or older. This is to maintain consistency of information for comparative purposes.

If you are interested in seeing how you match up to other individuals within your age bracket, there is a dropdown filter on the whiteboard which will allow you to select and view scores amongst your contemporaries.

Also, i twas awesome watching you guys fight yesterday.


Close Grip Bench Press (1RM)

Grip should be just inside of shoulders and elbows should stay tight to the body.

Rest 2 minutes between sets building up to a max
“Unlock the Swag”

AMRAP in 11 minutes of

1 Rope Climb
10 Toes to Bar
15 Power Snatch 75/55

Masters & Teens: 65/45
Rx+: 95/65


Charles in Charge

The goal for today’s WOD is to make it through 1 complete round. Weights should be light on thrusters and capable of being done in sets of 10-12 reps.

This workout will be quite taxing due to the global nature of the movements so breaking sets early is advised. This workout is very easy to go out too fast because the weights are light and redline. Don’t let that happen.



Squat Clean + High Hang Squat Clean (1 RM)
As always, this movement is contingent on your ability to pull from the ground with a flat back. If you’ve been identified as working on this, you will do a Low Hang Squat Clean + High Hang Squat Clean.
– Take 12 minutes to work up to a heavy max for the day.
– Complex must be done without dropping the bar
– Rest 1:30-2:00 between sets.
“Charles In Charge”
AMRAP in 10 minutes:

25 Power Cleans (95, 65)
50 Thrusters (95, 65)

Masters & Teens: 75/55


Wish List

2 May 2017 – Wish List
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30 minutes of practice.

2 Things we are practicing.

Execution and Estimation.

Come out of the gate smooth, then try and keep those numbers through the whole workout. Start how you plan to finish.


“Wish List”

EMOM 30:

Minute 1: Burpees
Minute 2: Box Jumps24/20
Minute 3: Burpees
Minute 4: Wall Balls 20/14
Minute 5: Burpees
Minute 6: Rest

Boxes 20/14
Wall Balls 14/10

*30 minutes is 5 rounds
**after each 5 minute round, add up your total.
***WoD score is your lowest total of the 5 rounds