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


It’s rowing weather y’all!

1. WOD (23:00 – 50:00)
Row Row Row your Boat

1000 meter row

10-12:00 Rest

1000 meter row

*Log fastest time and strive to be within 0:10-0:20 of previous row or faster.

2. Gymnastics Skill (50:00 – 60:00)
10 Sets of:
3 Hollow rocks + 1 plate transition

3 Sets
5 Pike push-ups + 5 push-ups

The pain today will change us for tomorrow! Nothing else we can say about these rowing intervals except allow yourself to go there and feel the pain.


Results don’t come to those that stand on the sidelines. Come GET SOME!

1. WOD (25:00 – 55:00)
In a team of three, where 1 partner works while others rest, complete 5 rounds each for time:
10 Shoulder to overhead
250m Row or 100-meter prowler push or sled drag (moderate weight that can be done without stopping and performed with a jogging pace

Rx+ – 165/110
L3 – 135/95
L2 – 115/85
L1 – 65/35

2. Cool Down (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch

High-power intervals is the goal today. With teams of 3 you should get a 1:2 work:rest ratio. Even if you do this solo today, aim for that ratio. No round should last longer than 2 minutes.


Reminder to keep your back flat when doing box jumps..Not only is it safer, but you’ll be able to breathe better during your workout. Adjust height of the box accordingly.

1. WOD (35:00 – 50:00)
5 Rounds
10 Double Kettlebell Front Squats (53lbs/35lbs)
15 Kettlebell Swings (53lbs/35lbs)
20 Box Jumps (24″/20″)

L3 – 53/35, 24/20
L2 – 35/25, 20/12
L1 – 25/15, Plates

2. Handstand Skills and Drills (50:00 – 60:00)
Pike handstand around the box
Complete 2 rotations around the box in each direction

*Rest as needed between rotations
*Scale with a 1/4 or 1/2 rotation.

This workout is designed for quick consecutive movement. You should plan to move from squats to the swings with almost no transition, so choose a weight that actually allows you to do that. Today will tax your back and posterior chain, so the coaches will be watching your back and midline positions like hawks!


1. Workout
Shoulder Press (5×1)
Push Press (5×1)
Push Jerk (5×1)

It’s a strength day! Nothing but pushing skills and technique development under load. Focus on your nutrition today, and try to come to class fueled for a lot of work! The first set of the next exercise should be the last weight of the last exercise. For those with less experience their push press and push jerk maybe close in weight. They can perform a drop set (lower the weight) and then build back up again.


1. WOD (25:00 – 45:00)
For quality and load in 5 minutes:
30 Back squats*

At min 6:00 for time:
1-mile run

*Think of doing an EMOM here and choose a weight you can do for 5 sets of 6.
*Hangar, run full mile course.

2. Flexibility and Core (45:00 – 60:00)
Sit n’ reach + compression drills
1:00/1:00 Sit n’ reach + 20 single leg compressions (right then left)
1:00 Sit n’ reach + 20 compressions

2 Sets
0:20 Down dog + 0:20 right hand to left ankle
0:20 Down dog + 0:20 left hand to right ankle
0:30 Up dog

These squats are designed to be heavy but maintain great form and be able to complete. For the run, it’s ok to run/walk…Let’s just get the volume in!


Metcon (Time)

1. WOD (30:00 – 40:00)
3 Rounds for time:
50 Double unders
30 Abmat sit-ups
100-Foot Single kettlebell overhead walk, right
100-Foot Single kettlebell overhead walk, left

L3 – DUs, 70/35
L2 – Speed-Steps, 53/25
L1 – Singles, 35/15

2. Accessory work (45:00-60:00)
4 Rounds NOT for time
6-8 Strict ring dips (Use False Grips)
10/10 3 Point dumbbell row
100-Foot kettlebell farmers carry

This WOD should take everyone less than 12 minutes. The situps and jumps should be fast, and the weight on the overhead walks is designed to be heavy!


MBS CrossFit Hangar – CrossFit

We are putting together two classic CrossFit workouts to create a mix of moderately loaded movements and relatively low skill gymnastic movements they are intended to be cycled quickly. The load on the barbell should allow for the first round of “DT” to be done in under 1:30. The reps on Cindy are intended to be done unbroken with fast transitions for the bulk of the workout. Faster athletes will be in the 12-15:00 range and no one should go longer than 20:00. Scale to support this timeline

Metcon (Time)

1. DT meet Cindy, Cindy meet DT! (35:00 – 55:00)

5 Rounds for time of:

1 Round of “DT”

2 Rounds of “Cindy”

1 round of DT is:

12 Deadlift

9 Hang power clean

6 Push jerk

1 round of Cindy is:

5 Pull-ups

10 Push-ups

15 Air squats

Rx+ – 155/105, Normal Cindy

Rx/L3 – 135/85, Normal Cindy

L2 – 115/75, 3/6/9 Cindy

L1 – 95/55, 3/6/9 jumping pull ups