It’s the shoes.

Today’s workout has a large unilateral demand on the lower and upper body. Faster athletes will finish in under 15 minutes and others should attempt not to exceed 20 minutes. We don’t work stuff like this often so focus on staying strong in the midline and enjoy the deep burn.

Metcon (Time)

1. WOD (30:00-53:00)

For time:

3 Rounds

50 Foot Single Arm Suitcase Lunge, right

50 Foot Single Arm Suitcase Lunge, left

15 Single Arm Push Press, right

15 Single Arm Push Press, left

15 Toes to Bar

400 meter run

*Use a 50/35 lb DB or 53/35 lb KB for the weighted work

**20 min cap

L3 – 15 reps / 400m

L2 – 12 reps / 300m

L1 – 9 reps / 200m

2. Cool Down (53:00-60:00)

1) Upper back roll with plate or dumbbell on the chest, 60 seconds

2) Spiderman Stretch, 60 seconds per side



Today we want to challenge you with some heavy loads while slightly fatigued. For the WOD, back squat should be roughly 60% – something you can move with great form and do at least the first and likely the second set unbroken.

Metcon (Time)

1. WOD, part 1 (30:00-52:00. Time includes part 1 and part 2)

3 Rounds

12 Back Squats from rack

15 Burpee Box Jump Overs

Back Squat (3)



Some bodybuilding to help recover our bodies from the intensity we’ve been having in previous weeks. There shouldn’t be any failure anywhere. Move smooth and brace your core – always!

Metcon (No Measure)

2. WOD, part 2 (43:00-55:00)

OTM x 12 minutes (3 rounds)

Minute 1 – 10 DB Bench press (3010 tempo)

Minute 2 – 10 Elevated feet ring rows (3010 tempo)

Minute 3 – 30-second hollow body plank on elbows

Minute 4 – rest

3. Cool Down (55:00-60:00)

Banded Shoulder Stretch, 60 seconds per side

Push Press (5 sets of 3 OT2M interval)


Throwin’ down.

Workout of the Day
In teams of 2-3, AMRAP 20:
5 Sandball clean over shoulder
5 Pushups

One person works at a time completing the whole round before the next person goes.

Playing with sandbags today. Find a weight you can move fairly smooth for 5 reps, or scale down to 3 reps. These are PERFECT pushups…Feel free to scale up to deficit or strict HSPU’s!

Post your scores to the Whiteboard.

Posted in Workout | Comments Off on 3/10/18


MBS CrossFit Hangar – CrossFit


Metcon (AMRAP – Rounds and Reps)

In teams of 2-3, AMRAP 20:

5 Sandball clean over shoulder

5 Pushups

One person works at a time completing the whole round before the next person goes.


One burped over bar at a time. Nice and steady Rob!

Metcon (AMRAP – Reps)


2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Rx- 115/75-lb. OHS, 50/35-lb. DB snatches

Scaled – 45/35 lb. OHS, 35/20 lb. DB snatches. Perform chin-over pullups for MU’s.

Time cap: 14 minutes


Caroline setting up for a clean!

Workout of the Day
1.Bench Press (5×5 OT5M interval)

2. Gymnastic Strength (46:00 – 60:00)
NOT for time:
Strict Chin-up
Strict Ring Dip

** Pulling and Pushing Strength Movements

Post your scores to the Whiteboard.


Are ring muscle ups going to be announced this week?!

Video: What are CrossFit’s 9 Foundational movements? You should know this! See them here.

Remember to sign up for Friday Night Lights here.

Workout of the Day
1. WOD (23:00 – 43:00)
EMOM 20 minutes:
Minute 1: Row calories
Minute 2: Toes to Bar
Minute 3: Shuttle Runs
Minute 4: Thrusters (95lbs/65lbs)
Minute 5: Rest

*For the shuttle run: Set the distance at 25 feet. Down and back is one rep.
**Score is total reps.

L3 – TTB (95/65)
L2 – Knee-Raise (65/45)
L1 – Abmat Situp (35/15)

2. Flexibility and Core (43:00 – 60:00)
1) 2 sets on each side
Banded Ankle Distraction
0:20 seconds Center (knee tracking in line with foot)
0:10 seconds In (knee tracking over big toe)
0:10 Seconds out (knee tracking over little toe)

2) 2 sets each side
Banded Psoas Distraction
0:20 Upright
0:20 Reach back and across

3) 2 rounds NOT for time, with an abmat:
10 Tuck Crunch pass (optional v-up pass)
20 Russian Twists
30 Flutter Kicks with Pass

Today’s WOD is long, but you’ve had some experience with 20 minute WODs back in 18.1 Stay consistent, avoid redline and try to keep your reps from round 1 the same, or bigger, on round 4.

Post your scores to the Whiteboard.


Ian crushed 18.2!!!

We are super lucky to have such great photography skills in our gym..Thanks Sam for the great FNL pics. You can always find our photos on the top navigation bar (above), under ‘Member Resources’ and click MBS Pictures!

Workout of the Day
1. WOD (38:00-50:00)
3 Rounds
24 Wall Ball (20/14 lbs, 10ft/9ft)
12 Deadlifts (Set 1: 275lbs/185lbs, Set 2: 295lbs/195lbs, Set 3: 315lbs/205lbs)
6 Bar Muscle Ups

L3 – (20/14) 275/185, 295/195, 315/205, BMU
L2 – (14/10) 225/145, 255/165, 275/185, 2x Pull-Ups
L1 – (10/6) 105/65, 135/85, 155/105, 2x Ring Rows

2. Cool Down (50:00-60:00)
1) 50 Abmat Sit-ups
2) Pigeon Stretch, 60 seconds per side

This is a heavy conditioning workout where weights progress from moderately heavy to very heavy. This workout should take less than 12 minutes and most will finish in under 9 minutes. Choose scaling options that support those times. DLs are meant to be unbroken on round 1 and 2.

Post your scores to the Whiteboard.


Power Clean Skills and Drills.

Don’t forget to submit your scores for 18.2 and 18.2a today by 5pm HERE!

Workout of the Day
1. WOD (33:00-45:00)
3 Rounds For time:
10 Dumbbell Power Clean (50lbs/35lbs x2)
15 Dumbbell Push Jerks (50lbs/35lbs x2)
50 Double Unders

L3 – (50lbs/35lbs x2)
L2 – (35lbs/25lbs x2)
L1 – Empty Bar

2. Accessory Work (45:00-60:00)
3 Rounds NOT for time:
6/6 Single Arm Dumbbell Shoulder Press
20 seconds Handstand Hold (freestanding or with 2 spotters)

All athletes should attempt to finish this workout in under 10 minutes, and it’s going to be grippy. The load on the dumbbells should be challenging but allow for consistent reps to be performed. Too many breaks and you are going to miss the point of this WOD.

Post your scores to the Whiteboard.