Mark your calendars. Monday, May 28th.

Get ready for Murph. Find full details and RSVP on our Facebook event here.

1. WOD (20:00 – 55:00)
“Filthy 50″
For time:
50 Box jumps (24″/20”)
50 Jumping pull-ups
50 Kettlebell swings (35lbs/24lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/33lbs)
50 Back extensions (Sub barbell or PVC Goodmornings if needed)
50 Wall ball (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders

L3 – 50 reps
L2 – 30 reps, *talk to coach
L1 – 25 reps, *talk to coach

2. Cooldown (55:00 – 60:00)
Do both of the following options or just pick one if time is tight.
1:30/1:30 Banded lat. stretch
1:30/1:30 Barbell quad roll

Scale aggressively today if you’ve never done a Filthy-50. Plan for a ~30-min finish remembers that you basically end with burpees and double-unders… so yeah. Scale.


Launi getting some drill work with Brandon. Photo courtesy Sam Conley.

1. WOD (35:00 – 47:00)
For time:
Squat clean
Ring dips

12-min cap

L3 – 135/95, Ring Dips
L2 – 115/75, HRPU
L1 – 95/65, Push Ups / Box dips / P-bar dips

2. Post Work/Skill Refinement (47:00 – 60:00)
3 – 3 – 3
Squat Clean
*10-20% lighter than workout weight.

Elizabeth is commonly, and mistakenly, performed with a power clean, but today calls for squat cleans! Pace the round of 21s on the cleans as blowing up early is terrible on this WOD. We also have NOT done many dips in our programming lately, so take it a little easy on the dips. Don’t be afraid to scale!


Kim tire jumps. On a Monday. Photo courtesy Sam Conley.

This is a testing week in Train FTW programming. PLEASE come and do these workouts and record your score. It will help us with programming for the remainder of the summer!

Testing Week = Show up and do the workout. Use your best form to standards. You absolutely should scale or modify weights and movements, but just be sure to record how you did so. Have fun!

1. WOD (20:00-55:00)
Run 5k
**Or Bike 15K, or Row 5K, only if you cannot run.

2. Cash Out (55:00-60:00)
1 Attempt of:
Max rep strict pull-ups or Ring Rows

Welcome to Testing Week! We are about to start a new cycle of training and we want to get some baselines and benchmarks. This week is about eating and resting right and hitting it HARD in the gym. The 5k today is an extremely important benchmark of fitness, so don’t skip today. If you can’t make it to the gym, run one in your neighborhood and log the time!


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