Daily WOD

Thursday, August 6th 2015

The snatch is one of the most complex, yet beautiful movements we do at CrossFit.  We often talk about moving your body around the bar (as opposed to moving the bar around your body).  This video captures not just the amazing technical nature of the lift, but watch how the barbell goes up in a perfectly straight line, lingers for just a moment… and the athlete moves flawlessly under the bar to catch in a low squat.  Sure, we won’t all be able to lift this weight, but we can all strive for this virtuous form!


In today’s workout be sure to use a good solid hinge with a flat back on the snatch, control the KB the entire way and have a tight controlled core on the jump.  All of this will protect your back and help avoid fatigue!




Take 10 minutes to

Work up to a heavy 3 Rep Power Snatch






Hanging Power Snatches

KB Swings

Box Jumps


Fitness: 75/55 (35/26) 20/28

RX: 95/65 (53/35) 24/20

RX+: 115/75 (70/53) 24/20




Krystle getting in the zone ready for the first pull on her power clean…


Wednesday, August 5th 2015

CrossFit loves to use acronyms. You’ve probably heard this one before, but it’s a goodie. EMOM. Every Minute On the Minute. Sounds fun, right? When we program an EMOM there are a couple of goals you need to keep in mind. 

An EMOM allows for a lot of work to be done in a set amount of time. We are accumulating volume, while training on specific lifts and strength endurance. Think of an EMOM as a kind of interval training. Rather than trying to knock out high reps in a row and having your power output decline, an EMOM builds in some rest in order to give you the chance to sustain 80-100% effort for the entire workout.  The goal is to improve your consistency while maintaining relatively high weights. Also, unlike regular “lifting” during class, we add a timer to it, so you do not have the ability to rest too much.

While we want you to have rest, do not try to rush so much that your technique gets sloppy. Hit each movement standard perfectly and consistently.




12 Min EMOM

Even: 15 Sit Ups

Odd:  5 Front Squats

(bar comes from the rack)






____ Double Unders

2 Min Max Wall Balls


4 Rounds

Score = Total Wall Balls (time in notes)


Fitness : (14/10) 20 doubles or 60 singles

RX: (20/14) 40 doubles

RX+: (20/14) 70 doubles


Ashley’s first time climbing a rope… Success!


ashley rope

Tuesday, August 4th 2015

Great job and way to kick off the week with such effort Monday!  This week we are continuing the Push Press cycle and we will be testing our new 1RM soon — so really try to focus on great form with a nice vertical torso, quick dip and explode that barbell off your SHOULDERS, not from your arms.  Today’s WOD is an all out sprint with quick runs and short, heavy sets on the barbell with Clean and Jerks!



Push press 2/2/2/2/2/2

(same weight across)



7 Clean and Jerks

200 M Run

5 Rounds


Fitness 95/65

RX: 135/95

RX+: 155/105

Rocco showing great extension on his KB swings…



Monday, August 3rd 2015


Its competition time!  One of the best ways to get ‘competition ready’ is to actually do a competition! We will be hosting our first IN HOUSE COMPETITION on September 12th from 10a-2p.  We will have multiple divisions (scaled, RX) and release standards for each shortly.  We know many of you aren’t interested in signing up for competitions outside the box (yet) but this is a GREAT way to test yourself, have some fun and compete in a SAFE and ENCOURAGING environment.  Mark your calendars for September 12th.  We are hoping for 100% gym participation whether as an athlete, judge or volunteer!



Ring Rows
Perfect Push Ups (meaning, we want great form!)





40 Walking Lunges
20 Burpees
10 Pull ups
3 Rounds
Fitness: As above
RX: Chest to Bar
RX +: Chest to bar (35/26 kbs for lunges)
 Meet our new foundations graduates!  Ahna & Curtis and Justin, Michelle and Mykel…

 ahna and curt


Saturday, August 1st 2015


Several have asked about Andrew’s Filty Fifty WOD on SUNDAY at 11am.  While this is a challenging workout no matter how you cut it, we will run it as both an individual WOD OR a partner WOD.  Those newer to CrossFit or who need to develop some of the movements should do the workout in pairs and scale accordingly.  Even if you split the reps it will be a great workout. We promise!  For those of you who haven’t Googled it yet, here it is…


For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14 
50 Burpees
50 Double unders




30 Seconds of  Toes bar 
Hold Paleo Chair/Bottom of the squat for 30 Seconds
4 Rounds




25 Sit ups
15 KB Swings
4 Rounds
Fitness 75/55
RX 95/65
RX+ 115/75
 A packed 5:30 class makes a mad dash out for a run…


Friday, July 30th, 2015

So who’s in for Sunday’s Filthy Fifty workout celebrating Andrew M’s 50th Birthday?  If you haven’t read the blog this week, we are doing a special WOD at 11am Sunday and all are welcome!  If you haven’t emailed his wife Amelia yet (amullican@gmail.com) feel free to let one of the coaches know you are coming.  We would love to have you… we just want a headcount for any food and drink!

Our push press cycle will be coming to an end soon and we can’t wait to see what sort of PR’s are coming. Looking back at our last strength cycle of cleans we made some amazing improvements as a box. Those athletes that tested the 1 RM at the beginning of the cycle and at the end we saw an average improvement of 23 pounds for the men and 12 pounds for the women. Some highlights included Julie J. having a 40 pound improvement, Mark W. jacking his clean numbers up by 60 pounds, and Josh H. moving from 185 pound clean to a huge 235 pound clean. Great job everyone.


Another partner wod tomorrow. Don’t get scared by the rope climbs, we have plenty of scaling options for those not comfortable with the exercise.

12 Power Cleans
2 Rounds of Cindy
(Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squats)
1 Rope Climb
10 Rounds
Partner 1 Power Cleans
Partner 2 does Cindy
Partner 1 Rope Climbs
Partner 2 does Power Cleans
Partner 1 does Cindy
Partner 2 Rope climbs
Partners can not rope climb until both people are at the rope.
Fitness 95/65
RX and RX+ 115/75


Josh going doing some heavy cleans early in the morning…

Thursday, July 30th 2015


A reminder we are doing a special 50th Birthday WOD this SUNDAY at 11am — the Filthy Fifty!  All are welcome (and if you want to stay for food after just email Andrew’s wife Amelia so she has an accurate headcount!). 

And speaking of birthdays… we asked Daniel Powell and Kelly Brown for proof of their ‘birthday burpees’ and here is Kelly (alongside Angela) getting it done!

Angela joining Kelly for her birthday burpees. Wow they are fast!



Push Press 3/3/3/3/3


20 Banded pull a-parts between each set





** Retest from May 25th**



Calories on the Rower


Fitness 135/95

RX 225/155

RX+ 275/185


**Should be a sprint, under 10-12 minutes**

 Chris B. and Brandon S. looking strong on the deadlifts…


Wednesday, July 29th 2015


It is a CrossFit tradition to do “Birthday Burpees” on your big day.  If it is your birthday and you are in class, let us know and we will gather everyone up and ‘celebrate’ with you burpee-style after the WOD.  If you’re not in class that day, grab a friend or do it on your own!  Daniel Powell and Kelly Brown… since both of you won’t here on your big day (Kelly’s is today and Daniel’s is this weekend), we want proof that they were done! Oh, and… HAPPY BIRTHDAY TO BOTH OF YOU!




Back squat 5/4/3/3/max effort
Work up to about 70% of your 1 rm then do a max effort set (as many reps as possible)
Score = weight used and # reps




Wall Balls 
10 Box jump overs  between each set
(start with wall balls and end with wall balls)
Fitness 14/20
RX 20/14 (24/20)
RX+ 20/14 (30/24)
For the 30 just put a 45 pound plate on top of the 24″ box

Kevin A. showing great depth and a nice vertical torso on his front squats…


Tuesday, July 28th 2015


On Sunday, August 2nd we will be doing a celebratory WOD for Andrew M’s 50th Birthday at 11am!  I know, hard to believe this guy is turning the big five-oh… but what better way to celebrate than by doing the “Filthy Fifty” (a quintessential CrossFit benchmark WOD).  His family and friends will be staying for a BBQ afterwards and everyone is welcome.  BUT we need a headcount as his wife Amelia needs to plan food accordingly.  If you’d like to join (again, all are welcome!) please email her directly at amullican@gmail.com





10 Reps -Bent over row with a barbell 

7 heavy American KB swings 

4 Rounds





6 Power cleans

12 Sit ups

6 Pull ups

6 Rounds 


Fitness 95/65

RX 135/95

RX+ 135/95 (Chest to Bar)


Kim out for a run last week… and seemingly loving it!

kim running 

Monday, July 27th, 2015


With so many of our athletes entering the “Charm City Throwdown” and the “Festivus Games” on October 3rd we decided to have a competitors meeting at 5:30 PM on Tuesday. We will talk about what to expect at your first functional fitness competition and maybe even throw in a wod.


Pause Push Press (2/2/2/2/2/2)
Pause in the bottom of the dip then explode out of the hole
400 m run
___ Double Unders
20 front squats
Rest 2 min
3 Rounds
Fitness 75/55 100 singles
RX 95/65 30 dus
RX+ 95/65 50 dus
This barbell just wants to be lifted