Workout of the Day


Danielle working her dips.

1. WOD (33:00 – 48:00)
7 rounds for time of:
15 Box jumps (24″/20″)
10 Toes to bar
5 Push jerks (155lbs/105lbs)

L3 – 24/20, TTB, 155/105
L2 – 20/12, Knee Raises, 135/95
L1 – Plates, AbMat Situps, 95/65

2. Finisher Fun (48:00 – 60:00)
3 set for quality:
0:20 Chin over the bar hold
Rest as needed
0:30 Strict pull-ups
Rest as needed

With so many rounds, fast transitions become crucial for a good time today. Try to discipline your mind NOT to stare at the box/bar and to just start moving immediately! Push jerks should be unbroken every round. High intensity within each set. Scale to achieve this.


Jason getting some tire flips.

1. WOD (33:00 – 48:00)
Chest to bar pull-ups
Kettlebell front rack walk, meters (70lbs/53lbs)
Back squat (185lbs/125lbs)
Kettlebell farmers carry, meters (70lbs/53lbs)

L3 – C2B, 70/53, 185/125
L2 – PUs, 53/35, 135/95
L1 – RR, 35/25, 95/65

2. Cool Down and Clean up (48:00 – 60:00)
Straddle stretches:
0:20 at each – left, center, right
0:20 at each – Left hand to foot, elbows to the floor, right hand to foot.
0:20 at each – left reach across and over, hover center, right reach across and over (shoulder to knee)

T-spine mobility
2 x 1:00 Wall ball and weight T-spine mobility drill

This is a good amount of C2B volume, but the rest of the WOD is a midline-blaster. That volume in the midline is going to catch up to you in the later rounds. Scale the loads so you can do everything in no more than 2 sets.


Scott and the Saturday 9am run club. If you want to join, hit up

1. WOD (35:00-50:00)
Every 3 minutes for 5 rounds:

10 Hang power cleans (165/115)
200 meter run

L3 – 165/115, 200m
L2 – 135/95, 200m
L1 – 95/65, 100m

2. Cool Down (50:00-60:00)
1:00 Lat roll, right
1:00 Single unders
1:00 Lat roll, left
1:00 Single unders
1:00 Upper back roll with weight

The goal is sprint efforts today. BE FAST! No single round should go beyond 2 minutes. The load on the hang power cleans should be tough for 10 reps unbroken.


Welcome back and congrats to Nate and Emily on their new son Owen!

1. WOD, part 1 (30:00-42:00)
Every 1:30 seconds x 7 sets:
3 Position snatch

2. WOD, part 2 (47:00-57:00)
Squatty “Isabel”
For time:
30 Squat snatches (135lbs/95lbs)

L3 – 135/95
L2 – 115/75 (Regular Isabel)
L1 – 75/55 (Regular Isabel)

3. Cool Down (57:00-60:00)
1:00/side Couch stretch

All about that snatch today! Focus on form during the EMOM, and the load you choose on Isabel should be moderate. You should be able to start with at least a set of 5-10 before taking a rest.


Scott bagging the ‘Big Big’ tire this weekend.

1. Strength
In 10 minutes, get 4-5 sets of 3 shoulder press. Build to 3RM

2. WOD (30:00-50:00)
Row 1000 meters
100 Double unders
50 Push press
100 Double unders

L3 – 1000m, 100 DUs, 50(95/65)
L2 – 1000m, 50, 50(75/55)
L1 – 750m, 100 singles, 35(45/35)

We are going to challenge athletes today to try and finish this with a 2-break-max on each movement. So, if you can’t do 50 Push press at 95/65 in 2-3 sets, then scale until you can! We want to target ~10 minutes for this WOD an no more than 15.


1. Partner WOD (28:00-55:00)
As a team of 2, complete the following where one athlete moves as the other athlete rests:
150 Hang DB Power Snatch, alternating arms (55/35)
100 Burpee box jump overs (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips

L3 – As written. For RX+ do MUs for the dips!

L2 – 150 DB Hang Power Snatch (45/30)
100 Burpee Box Jump Overs (20/16″)
75 Power Cleans (115/75)
50 Front Squats (115/75)
25 Ring Dips on low rings with legs straight and feet in front of body

L1 – 100 DB Hang Power Snatch (light Load)
75 Burpees over Barbell
50 Power Cleans (light load)
35 Front Squats (light Load)
25 Bench Dips

This is a long partner workout with a mix of movement functions and moderate loaded movements. We haven’t done a true chipper in a while, so find a friend today and hit this with intensity! No set rules on individual reps, so switch as often as needed with your partner to get your numbers.


MBS CrossFit Hangar – CrossFit

Our goal today is a sub-20-minute running test, followed by some upper body strength building. We know many of you will want to cherry-pick and skip today, but this type of training is critical to building fitness. Plus, summer is coming and we want to get you out in it!

Metcon (Time)

1. Workout

50-40-30-20-10 reps for time of:

Wall-ball shots

Sumo Deadlift High Pull

Feet anchored abmat situps

Rx – 20/14 lb. ball, 75/55 lb. bar

L2 – 14/10 lb. ball, 65/45 lb. bar

L1 – Start at 40 reps, 10/6 lb. ball, 45/35 lb. bar


Scott pushing the sled at Spartan training.

1. WOD (33:00-38:00)
For time:
Front squat
Rope climb
Box jump for 2x the reps

Flow is: 5 Front Squats, 5 Rope Climbs, 10 Box Jumps, 4 Front Squats, 4 Rope Climbs, 8 Box Jumps, etc.

L3 – 225/155, Rope-Climb, 36/30
L2 – 175/115, Rope-Holds, 30/24
L1 – 135/95, Rope-pulls, 24/20

2. Cool Down (53:00-60:00)
1) 2:00 Row, bike, jog, or jump rope easy
2) 1:00/side Couch stretch, elbow to foot

This is intended to be a very heavy conditioning workout where the front squat load can be done unbroken but may be near a 5 rep max. The box jump height is very high, athletes should find a height the can be done with no more than 5-10 seconds rest between reps. The rope climbs may be the most time demanding element of the workout today, athletes should scale the volume of reps if rest periods get excessive. This workout should not exceed 15 minutes.


Metcon (Time)

1. WOD (30:00 – 50:00)
With a partner for quality and time:
Dumbbell Shoulder Press
Bench Press
Hang Power Clean

L3 – 45/30 DB’s, 155/105 bar
L2 – 45/30 DB’s, 115/85 bar
L1 – 45/30 DB’s, 75/55 bar

2. Cooldown w/Grip * Tricep work (50:00 – 60:00)
3 Rounds NOT for time:
0:30 Bar hang (overhand grip with thumbs wrapped).
20 Band Tricep Pushdown

Press, press and more press until it’s time to pull. Have fun with this pressing stamina workout that is intended to be in the 15:00 range with the sets unbroken. We are using a partner to assist with spotting bench if needed and because two bars are needed..And, to maintain our focus on quality movement.


MBS CrossFit Hangar – CrossFit

This is a new skill for most athletes, so keep the weights low, focus on technique, and stay flexible with your coach on options.

Deadlift (5 sets of 3 on 3:00 interval at 3-4″ deficit)

Metcon (AMRAP – Reps)

2. Conditioning (49:00-53:00)

Tabata Jumping Lunges 8 x 20

*8 rounds of 0:20 of work followed by 0:10 of rest.

**Score is total reps completed

3. Cooldown (53:00 – 60:00)

2 Rounds

0:30/0:30 Side plank

10 Rollover V-sits