CrossFit WOD, March 24, 2020


3 sets of
10 Deadlifts
10 Muscle Cleans from Hip
10 Strict Press
10 Back Squats

… then Burgener warmup

Metcon (AMRAP – Reps)
3 Rounds Total of 1 minute AMRAPs at Each Listed Station –
1. Burpees
2. Squats
3. KB Swings
4. Handstand Pushups
5. Single Unders
6. Rest

Score is total reps at end of workout!
Metcon (AMRAP – Reps)
3 Rounds Total of 1 minute AMRAPs at Each Listed Station –
1. Burpees
2. Squats
3. Broad Jumps
4. Pushups
5. Single Unders
6. Rest

Score is total reps at end of workout!

CrossFit WOD, March 23, 2020


8 min Plank (Time)
Accumulate as much of the 8 minutes as possible in plank position.
8-min Chinese Plank (Time)
Bridge your body between two benches (shoulders and heels set on them and stay as stiff as a board)

Metcon (Time)
4 Rounds for time: 240 Shuttle Run (30’ x 8) and 20 Pistols
Metcon (Time)
4 Rounds for time: 240 Shuttle Run (30’ x 8) and 30 lunges

CrossFit WOD, March 19, 2020

Thursday 03192020

Metcon (AMRAP – Reps)
Double Under Progression EMOM:
– 45 sec of work / 15 sec rest –
1) Single Unders
2) Alternating Feet Single Unders
3) Backwards Single Unders
4) High Jumping Single Unders
5) Fast Single Unders
6) Double Unders
7) Double Unders

Record lagest unbroken set of DUs

Metcon (AMRAP – Reps)
7 Tabata Stations –
1. Double Unders
2. Alternating Concept Pikes/Ball Slams
3. Alternating Farmer Carry/KB Deadlift
4. Double Unders – AGAIN
5. Russian Twists 20# / 14#
6. Bike
7. Toes to Rings

CrossFit WOD, March 18, 2020

Wednesday 03182020

Snatch High Pull + Power Snatch (14 minute E2MOM: 2 + 2 )
Complete indicated number of Snatch High Pulls, immediately followed by Power Snatches as a single set

Every 2 Minutes On the Minute for 14 minutes: 2 Snatch Hi Pulls + 2 Power Snatch

Metcon (Time)
For Time –
2 Rounds of:
40 Dumbbell Snatch 50# / 35#
20 Burpees
2 Rounds of:
20 Wall Balls 30# / 20#
40 Lunges

15 minute time cap.
Scale DB and Medball weight appropriately.

CrossFit WOD, March 17, 2020

Tuesday 03172020

4 sets of:
10 Strict Handstand Push-ups (Or regular!)
20 Hollow Rocks
10 Strict Pull-ups (If you don’t have something to do a pullup on, then complete 10 Single Arm Bent Over Rows with heavy object)

Do as many Strict HSPU as you can then finish the set of 10 as Box Pike HSPUs

Metcon (Time)
4 Rounds for Time of:
25 Mountain Climbers(each side)
25 Push-ups
25 Bicycle Crunches(each side)
25 Sit-ups
25 Jumping Jacks
25 Sumo Deadlift KB Hi Pulls (If no KB or barbell for hi pull, then do box jumps or step ups!)

CrossFit WOD, March 16, 2020


Clean Position Deadlift + Hang Cleans (E2MOM for 14 minutes: 1 + 3)
Complete prescribed reps of Clean Position Deadlift immediately followed by Hang Cleans as a single set.

E2MOM for 14 minutes: 1 Clean Position Deadlift + 3 Hang Cleans
Clean Position Deadlift + Hang Power Cleans + Front Squats (E2MOM for 14 minutes: 1 + 3 + 2)
Complete prescribed reps of each movement back to back as a single set.

E2MOM for 14 minutes: 1 Clean Position Deadlift + 3 Hang Power Cleans + 2 Front Squats

Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 7 minutes of:
10 Front Squats 95# / 65#
125m Run

Rest 3 minutes
AMRAP 4 minutes:
10 Front Squats 95# / 65#
30 Double Unders

Scale squat weight and do 30 Singles instead of DUs

How to Lose Fat Fast!

Did I get your attention with that title? Unfortunately, our society programs us to expect quick fixes, and instant gratification when it comes to most things. Which is why news segments and blog articles get attention with clickbait titles like: “Top 10 ways to lose fat NOW!”

We are all led to be in a state of dissatisfaction with the way we look. We see advertisements with bikini clad models, P-90X, weight loss pills, you name it, that have been created in some kind of scheme to make money off of us and turn us toward thinking that we aren’t enough in some way.

As consumers it’s our job to become better and more educated about the sensationalism that we witness each day. For example, often times articles will use “research” to back up points around a diet or tip that doesn’t include the entire body of the research. They pick convenient points that promote their product and exploit it for their gain.

All this is to say that the simple truth when it comes to weight loss is there is no easy fix. It takes time for the weight to get put on, and it takes time for it to come back off.

And you have to put in the work to make it happen. 

One way of doing this is by creating larger more active muscle groups which helps your body expend more calories, even when you aren’t moving1. Thankfully, CFII makes this simple for us. Often times our skill involves a strength component and frequently our WODs do as well.

Another way is by being aware of what you are putting into your body. However, I challenge you to think of yourself as a scientist collecting data, and not passing judgement-based (good or bad) thinking on what you are eating. What did that piece of cake make you feel like after you ate it? Gassy? Bloated? Did your energy tank? How about that apple? Thinking like this can help us to move away from depending on the media to judge how food should be, and instead giving you control to decide how food feels to you.

As always, your CFII Coaches are here to support you if you have weight loss or nutrition goals and can help to point you in the right direction. 


1. Hackney, K. J., Engels, H.-J., & Gretebeck, R. J. (2008). Resting Energy Expenditure and Delayed-Onset Muscle Soreness After Full-Body Resistance Training With an Eccentric Concentration. Journal of Strength and Conditioning Research, 22(5), 1602–1609. doi: 10.1519/jsc.0b013e31818222c5

CrossFit WOD, March 13, 2020

Friday 03132020

Split Jerk (3-3-3-3-3/6-6-6-6-6)
3 second pause at launch, check posture, perfect timing.
L1 do sets of 6 reps.

Diane (Time)
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon (Time)
21-15-9 reps for Time of:
Deadlifts 50-60% 1RM
Heavy DB Floor Seated Strict Press

CrossFit WOD, March 12, 2020

Thursday 03122020

Metcon (AMRAP – Rounds)
12 minute clock:
Practice 2 Rope Climbs
15 GHD Hip Extensions
Metcon (AMRAP – Rounds)
12 minute clock:
Practice 3 Modified Rope Climbs
+ Hanging Knee Tuck
10 breath superman hold

Metcon (Time)
2 Rounds for Time of:
800m Row
30 Knees to Elbows
800m Run
30 Abmat Sit-ups