All posts by Kerry Hicks

Monday – 6 JAN

Posted 01/06/20 by | 0


3 Rounds:
2 min at each station
Wall Balls
Double Unders
Cal Row
Sit Ups

24 min of Work. 28 min of Total Time. Think sustained movement for this workout. Use a lighter wall ball so you can go for longer in the two minutes. Scale double unders to singles with a few doubles mixed in.


3 Rounds:
1.5 min at each station
Wall Balls
Jump Rope
Cal Row
Sit Ups

Saturday – 8 JUN

Posted 06/07/19 by | 0


Partner WOD

For Time:

12/10 cal row
10 Cleans* 135/95
12/10 cal row
8 Cleans 155/115
12/10 cal row
6 Cleans 185/135
12/10 cal row
4 Cleans 195/145
12/10 cal row
2 Cleans 205/155
12/10 cal row
1 Clean 225/165

*YES, they are squat cleans

You go, I go – both partners need to complete all the reps. While partner A rows, partner B rests. Then while partner B rows, partner A rests. Partner A cleans, partner B rests… you get the picture.

Scale weight accordingly – you have 6 rounds to end close to a one rep max.

If you are new and not comfortable with cleans, do either med ball cleans or front squats instead.

Friday – 7 JUN

Posted 06/06/19 by | 0

Image result for blake crossfit wod


Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20
20 Wall Balls, 20/14
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Thursday – 6 JUN

Posted 06/05/19 by | 0


A) Work up to Heavy Power Clean and Push Jerk

B) Zercher Squats
5-5-5-5 Building

Today is all about strength. Maintain form throughout your power clean and push jerks. The focus of the day will be landing in a quarter squat to avoid “starfishing.”

Zercher squats are a different movement for us, but we should always learn and do new things. We have no idea what our 5 rep Max or Max would be for a Zercher squat so we will move up in weight and build over our 4 sets moving towards a 5 rep Max.

Have fun 😘

Tuesday – 4JUN

Posted 06/03/19 by | 0



20 x 50m sprint every 30 sec


3 Rounds Not For Time:

5-15 GHD Sit Ups
15 V Ups
Max Ring Support Knee Raise

The first part is a repeat workout from last summer. Please be careful and make sure there is plenty of space around you. We do not want any scraped knees and elbows. The point of these workouts is to work on your sprint gear. Each run should be about the same speed and max effort. A good dose of intensity does the body good.

The second part is not for time so we can all share equipment and start at different times. GHD Sit Ups are potent, so if you’ve never done them, stick closer to the 5 range. If you’re accustomed to GHD Sit Ups and want an extra challenge move towards the 15. We will offer scales for V ups and Ring Support movements.

Monday – 3JUN

Posted 06/02/19 by | 0


Work up to a heavy 3 Shoulder Press

Take 80% of the weight and do 3 sets of max effort


For time:
400m farmer carry AHAP
Every time you put down your KB/DB 10 jumps over KB/DB

Today we are building some shoulder strength. We will have a 25 min cap to do the entire strength session, so no Dilly dallying.

AHAP = As Heavy As Possible

Thursday – 30 MAY

Posted 05/29/19 by | 0




8 rounds each (20 sec work: 10 sec rest)
Jumping lunge
Double under
KB swing
Hollow hold

Today is a little bit lighter volume, but intensity should still be very high. Attack the 20 sec of work each time. On the jumping lunges, make sure to extend the hip all the way at the top. This is a good time to get acclimated with the jump rope, so we will all be jump roping. For people who really struggle with double unders, do single unders with a double under attempt for your last one. Kettlebell swings are American, so lock out the arms at the top and point the bottom of the bell to the ceiling. Hollow holds are hard, so coaches will offer scales for these.

Wednesday – 29 MAY

Posted 05/28/19 by | 0


E2MOM 16 min
3 Snatch AHAP

Score is the weight you did the most reps at.

On every second minute, you will do 3 Snatches as heavy as possible for those 3. You may drop the bar in between each rep. Your legs might still feel like jelly from Murph. If that’s the case, power snatches are ok or go a little lighter.

Have fun. Lift heavy!

Tuesday – 28 MAY

Posted 05/27/19 by | 0



14 min AMRAP
600m Row
15 Burpees over Rower

Use the rest of the time for recovery and mobility

Today is about flushing out Murph. If you did not do Murph, then you will feel fresh and can push a little harder than those who did do Murph. You may use the Assault Bike if you would like; 1 mile is the appropriate distance for the bike (Set up a Paralette Bar to jump over for burpees).

“Here’s a cool fact: The same thing happens to your body after exercise. Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories than when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout.”

-7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)