Thursday's WODs, new strength program, and Challenge of the Month twist!

January 3, 2019

So guyysss...for our December Challenge of the month, we have a little bit of a discrepancy with the scores. So what we are going to do is we are going to have the top 3 men and women weigh in and repeat the challenge before the end of the week (Sunday), while being judged by a coach! You must squat the weight of the closest 5-lb increment after you weigh in (NO ROUNDING DOWN). Then we will announce our winners on Sunday, and our January Challenge of the month on Monday! Here are our top 3 male and female athletes who will be competing in the Bodyweight Back Squat Finals:



Michael Sclafani


Chris Shu & JP (currently tied)



Jimena Del Castillo Villar

Gabriella Leonel

Kristi Lynn


GOOD LUCK GUYS!! Winners will receive an AWESOME new book that will help you improve faster in the key CrossFit workouts and movements. It provides you with the tools to outperform your peers, both in the Workout of the Day (WOD) and in the next CrossFit Open. The Open is coming up, starting at the end of February, so this read will be good timing!!




Here are your Thursday WODs, and the start of Wendler's 5-3-1 Strength Program, as per popular request!


Thursday Jan. 3, 2019


CrossFit (7am/9am/5:30pm/7:30pm)



The Wendler begins…

• You will train 3-4 days per week (this will be up to you).

• One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press.

• Each training cycle lasts 4 weeks.

• The first week you will do 3 sets of 5 reps (3x5).

• The second week you will do 3 sets of 3 reps (3x3).

• The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).

• The fourth week you will do 3 sets of 5 reps (3x5). This is an easy deload week.

• After the fourth week, you begin again with 3 sets of 5 reps.

• Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.


As you can see, there’s nothing fancy to this program. Wendler believes in big compound lifts, keeping the set and rep schemes simple, and deloading every fourth week. The beauty of this program is how you begin. If you begin correctly, you’ll end correctly.


Week 1, Day 1



5 reps @ 65%

5 reps @ 75%

5 reps @ 75%


3 x 10 DB Z-press 

3 x 20 sec. hover hold






For time:

100 KB Swings 53/70

*5 Burpees EMOM





Endurance WOD (6am)


AMRAP in 35 minutes:

30 Calories

20 Box Jumps 20/24

10 Burpee Pull-ups

20 Box Jumps

30 Calories

20 DUBs (3:1 singles)

10 Deck Squats

20 DUBs (3:1 singles)

30 Calories

20 Wall Balls 14/20

10 Single Leg V-ups

20 Wall Balls 14/20


Post-WOD (if there's time):

CrossFit strength assistance



Unloaded WOD (6:30pm)



CrossFit Strength Assistance



6 RFT:

9 Burpees

9 Box Jumps 20/24

9 Pull-Ups

9 Double Squat DB Thrusters 20/30

9 T2B



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