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Workout 8/8/14

SS1:a.) 6×2 Back Squat @80%


SS2:b.) 6x ME Ring Dips

*Strength and skills should be performed in alternating sets


WOD:20 Minute alternating EMOM

100 Meter Sprint

10 Burpees


Core: 50 WTD Sit ups w/plate 45/35, 1 Max Plank hold, 50 Good Mornings with Barbell, 1 ME Wall Sit (below 90 degrees the whole time)


Workout 8/7/14

SS1: 10 Minutes to establish a 1RM 3- Position Clean+1 Split Jerk after the complex (No Drops, all Squat Cleans)


SS2: 3×2 Strict Press as heavy as possible 3×5 Push Press as heavy as possible


WOD: For Time:

400 Meter Run

25 Pull ups

50 Hands lift Push ups

75 Air Squats

800 Meter Run

25 Pull ups

50 Hands lift Push ups

75 Air Squats

400 Meter Run


Workout 8/6/14

SS1: a.)6×3 Back [email protected]%

SS2: b.) 6 by ME Handstand movement.

Handstand walk, Handstand push up, Handstand Hold

*Strength and Skills should be performed in alternate sets

*Handstand Instruction-There are three options here, if an athlete can walk on their hands they should do that, if an athlete cannot walk on their hands but can do HSPU they should do those, if an athlete cannot do HSPU They should simply do max handstand holds with the wall.


WOD: 21-15-9

Deadlift 135/95 ADV 155/105

Pull ups

Shoulder to Overhead 135/95 155/105


Workout 8/5/14

SS1:10 Minutes to establish a 1RM 3-Position snatch (Ground, top of knee, High Hang, all squat, no drops)


SS2:5×5 Snatch Grip Barbell bent over Row- as Heavy as possible


WOD:12 Minute AMRAP

10 Toes to Bar

20 Wall Balls

30 Scissor Lunges (Total Reps)


“Save The Date”

Baby Shower for Ariel Gerstner!

We’ll be having a co-ed shower for Ariel to celebrate the birth of her first baby.
Come join us and bring a dish to share.

Some beer, soft drinks and food will be provided.


When:  Friday September 5th

Where:  CrossFit Longmont

Time:   6:00 pm


Workout 8/4/14

SS1: a.)6×2 Back [email protected]%


SS2: b.)6×8 Strict Pull ups

*These two strength and skills should be completed at the same time alternating from back squats to pull ups and back to back squats.

*PULL UP INSTRUCTION- Athletes who can do 8 pull ups in one set should do that. if 8 strict pull ups is beyond the persons max effort set they can get their reps completed in two sets. If a person cannot do 8 pull ups in two sets they simply have 2 Max effort sets. The scaling option for this is 8 slow negatives. This should be performed by doing a box pull up to chin over the bar, then the athlete should perfom the negative portion (From chin over to arms extended) of the pull up as slowly as possible.


WOD: “2014 CrossFit Games Finale, Double Grace”

60 Clean and Jerks 135/95



Workout 8/1/14

SS1:Work up to 70% back squat max, 3×1 perfect reps @ 70%

SS2: 3 Max effort sets of handstand push ups. ADV: 3xmax distance handstand walks

WOD:20 minute AMRAP:
10 Tire Flips
200 yard Sprint with plate 45/25
20 Overhead plate lunge 45/25 (steps)
200 yard sprint (no weight)

*run is from the tires, to the fire hydrant and back

Core:8 round alternating Tabata

Russian twists
hollow rocks


Workout 7/31/14

SS1: Work up to 70% of C&J max, 3×1 perfect [email protected] 70%

SS2: 3 minutes Max Effort wall walk test

WOD: For time:
500 meter row
20 pull ups
20 Push Jerk 135/95
15 C2B pull ups
15 Push jerk 135/95
10 strict pull ups
10 push jerks 135/95
5 bar muscle ups
5 push jerks 135/95