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Thursday 210708 4RFT: Front Squat, BBJ, DUs


4 rounds for time:
12 Front Squats (70/50kg)
15 Burpee Box Jumps (24/20″)
60 Double Unders
post finish time and any scaling

Intended Stimulus
Choose a front squat load that allows you to get through the 12 reps in 2-3 sets. It’s ok if it’s a bit heavy today! We’re not jump over the box on the burpee box jump today, so simply do a burpee, take a step forward, and jump on the box, standing tall to full hip extension. You’ll want to pace these out so you can maintain a moderate tempo the entire time. Sprinting and resting is NOT the way to go with these burpee box jumps. The double unders should take no more than 2 minutes so scale accordingly. Try not to come out of the gate too hot on this one!

Wednesday 210707 Deadlift 5×5 and Handstand Holds

If you’ve been with us for any length of time you could probably predict what was coming next in the programming… Monday was a medium duration metcon with running and various DB movements at a moderate load. Tuesday was an all out sprint (baseline) followed by four all out sled sprints. So today must be a heavy day? Indeed, today is a heavy day. Heavy. Deadlifts. You’ll get thoroughly warmed up, build in load to roughly 80% 1RM, then hold that load across all 5 working sets. The handstand holds between working sets provide a unique wrinkle to this otherwise straight forward 5×5 heavy day. Rest at 3 minutes or so AFTER your handstand hold before deadlifting again.

Yes, this is a heavy day, but we’re handstanding too 🙂

Workout of the Day:
Volume sets

1:00/0:45 handstand hold between rounds
Rest as needed

210706 Baseline and Heavy Sleds

The double DB snatch required POWERFUL hip extension! Here, Matthew, Scott, and Rachel drive the DBs from ground to overhead in one motion

Workout of the Day:
For time complete:
500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups
Compare to PR white board time OR April 23 2020 (first have of double baseline), Dec 7 2015 OR your first WOD in your journal for most of you!


4 sets each for time of:
2x15m Sled Push (180/135#)
-rest as needed between bouts-

post new baseline PR and post sled times in notes

Monday 210705 Double DBs and 400s

Monday July 5th is a regular full schedule here at The Hut! Get in for some double DB work and 4x400m runs. Heavy DBs are ok for today so long as you’re able to get each bout of DB work done in 2 sets (maybe 3 on cleans). The double DB snatch may be 10 singles, but no dropping of the DBs whatsoever! As always in a workout with just a few 400s… PUSH THE RUN PACE!

Dusty goes unbroken on the front squats during Saturday’s Hero WOD “Hammer”

For time complete:
10 Double DB Snatch*
400m Run
20 DB Walking Lunge**
400m Run
30 DB Power Cleans***
400m Run
20 DB Walking Lunge
400m Run
10 Double DB Snatch
(Rx DBs: 50/35#)

* both heads of each DB touch the ground at the bottom of each rep
**DBs in the front rack
***one head of each DB touches the ground at the bottom of each rep
post finish time and any scaling

Saturday 210703 “Hammer” a Hero WOD

Happy 4th of July weekend CFM! Two classes today, 8:00 and 9:00am… celebrating a HERO, celebrating the US of A!

Joanna and María move some HEAVY DBs during a surprise finisher

Five rounds for time of:
5 Power clean (60/45kg)
10 Front squat (60/45kg)
5 Push jerk (60/45kg)
20 Pull-ups*
-rest exactly 90 seconds between each round-

**Strict 25 minute time cap**

post total time (including rest bouts) and any scaling

*scale the pull-ups by decreasing difficulty or volume in order to complete each set in 3 sets MAX

This workout is in honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday 210702 30-20-10 for time


30-20-10 reps for time of:
Scott-ups (20/15kg plate)
Toes to Bar
Wallball Shots (20/14#)
post finish time and any scaling

Intended Stimulus
Get ready for some midline madness! Take the toes to bar in conservative sets, especially in the round of 30. Go Rx if you can get 30 done in quick sets of 5, otherwise scale to a challenging TTB variation. Then, shoot for 1-2 sets on the WB Shots. Again, short rests after small sets is the way to handle the toes to bar for most athletes today. Control the decent on the scott-ups and send it into the holiday weekend!

Thursday 210701 AMRAP 20

A moderate pace wins the race when it comes to this 20 minute AMRAP. You may be tempted to come out of the gate hot, but resist! The supine ring rows will get challenging quick so break them into 2-3 quick sets so you don’t burn out just a few minutes into the WOD.  Go conservative with your plan for the 20 swings. Only go unbroken if you think you’ll stay unbroken for the entire workout and on the box step ups, ignore the glute burn and just keep moving 🙂

KK and Dr Jo face off for Grettel, like they have MANY times over the years here at CFM

20 minute AMRAP:
20 KB Swings (24/18kg USA)
15 Weighted Box Step-ups (24/18kg)
10 Supine Ring Rows (feet elevated)
post # of completed rounds + reps and any scaling

Wednesday 210630 Push Press and Go!

Our mystery lifter serious branches out.. who is this mystery athlete going lateral burpee over bar?!

Workout of the Day
For time complete:
21 Push Press (60/45kg)
750m Row
18 Push Press
500m Row
15 Push Press
250m Row
12 Push Press
Record time and load
compare to Sept 15, 2020

Intended Stimulus
Here we go with a classic push+pull couplet! The ‘pull’ just so happens to be a monostructural row (though some may bike) and the ‘push’ is a powerful hip driven push press. Find a load where you can get the 21, 18, and 15 push presses done in 3 sets or fewer. And remember, this WOD starts and ends on the barbell! Hear this loud and clear today… do not blow yourself up during the first 750m row. Push the pace for sure, but that first row cannot be a sprint. Save that for the 500m and 250m!

Tuesday 210629 Back Squat 10×2

Congrats to Michael and Yo (and Shaya) for completing Saturday’s 5k!

Every 2 minutes for 10 rounds:
2 Back Squats (AHAP)
post loads used and any scaling

Build in load during the warm-up AND across the first 3 or so working sets. Experienced lifters should aim for 90-92% 1RM. Other should should find something heavy for the day and stick with it. There will be limited rest between sets so it will feel a bit different than our 5×5 day! Intentionally take your rest, sit on a box, focus on your next set, and then be ready to go when the coach counts down 3, 2, 1 lift!

Monday 210628 “Grettel”

Here we have the newest Girl WOD from CrossFit HQ, “Grettel”. This one is fast and furious. Think get to the bar and either go unbroken and cycled clean and jerks OR really fast single with no hesitation. Same goes for the 3 bar facing burpees. Get to the ground and get through them quick so you can bounce right up after #3 and grab your barbell for another 3 clean and jerks. This should be pretty short so scale the load accordingly. Have fun and PUSH THE PACE! Have a line on the ground or 10 marks you can erase to ensure you don’t lose track of what rounds you’re on! Watch reigning fittest woman on earth Tia Toomey take on Grettel HERE!


Yoga on ZOOM with Maria Monday at 5:30pm!

10 rounds for time of:
3 clean and jerks (60/45kg)
3 bar facing burpees
post finish time and any scaling

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