Thursday's WODs, and Coronavirus update...

March 18, 2020



Thanks to everyone who emailed me with their interest in at-home CFD programming. You should have all received an email with tomorrow's at-home WOD! For those of you who did not email me yet and are interested in having getting home workouts delivered emailed to your inbox every day, please email me at!


We will proceed with our regular scheduled classes tomorrow. I will be posting a COVID 19 UPDATE with the WOD each day so please stay tuned to our website (announcements tab) or Facebook page for daily updates. If you plan to continue to come to the gym while we are still open, please make sure you are cleaning the equipment diligently before and after you use it, and washing your hands. Let's make an extra effort to protect ourselves and one another.


Here are your Thursday WODs...


Thursday March 19, 2020


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



2 Minutes of Cardio

15 PVC Pass Thru

10 Around-the-world in each direction

20 Mountain Climbers

1 Length Spiderman Lunges with reach

1 Length lateral lunges

10 Air Squat (w/ 3ct bottom hold & chest up)

PVC Pass Thrus x 15



1 Min. Banded Bully Stretch ea. arm

1 Min. Banded Pec Stretch ea. Arm





Snatch Lift Off x 3

Snatch Pull from Knee x 3

Snatch High Pull from Knee x 3

Snatch from Knee x 3

Snatch from Power Position x 3

Snatch Balance x 3

OHS x 3

Snatch x 3




Snatch complex 6x1


1 Snatch Pull + 2 Power Snatch + 2 Full Snatch


% of 1RM Snatch

#1: 1 rep @ 40%

#2: 1 rep @ 50%

#3: 1 rep @ 55%

#4: 1 rep @ 60%

#5: 1 rep @ 65%

#6: 1 rep @ 65%




Calories and Kettlebell



KB Movement (See below)


KB Movements:

30 KB Swings 35/53

25 KB Goblet Squats

20 KB Single arm Thrusters


10 KB Snatch

5 KB Atomic Sit-up


Endurance WOD (6am)


Running intervals:

For Time

1,600 meter Run

Rest 3 minutes

1,200 meter Run

Rest 2 minutes

800 meter Run

Rest 1 minute

400 meter Run


Record time, rest 5 minutes, then complete the following for time:



KB Swings 35/53



Unloaded (6:30pm)



See CF, or Coach’s Choice




Alternating EMOM x 8 minutes:

Odd: 5-8 Strict HSPU (scale appropriately)

Even: 5-8 DB Squat Cleans




“John’s Will”


AMRAP in 30 minutes

30 Air Squats

20 Box Jumps 20/24

32 meter Walking Lunges (105 feet = 4 x 26 foot lengths)

20 Hand Release Push-Ups

15 Burpees

100 meter Run



This memorial workout is dedicated to John Adams who was taken in a tragic accident on February 22, 2013.


This workout was designed by Coach Scott of CrossFit Bia 2.0 in Scotland). John was Scott's closest friend who was also into martial arts and enjoyed ancient history. John was also into petrol head with his cars. Scott explained how he programmed the workout: "the reason for a 30-minute AMRAP as he was lean and enjoyed bodyweight workouts especially leg movements. The 30 box jumps signify 30 years of our friendship. The 32 meter (2x16) walking lunges represent the date of the accident. The 15 burpees were included as they are not everyone's favorite. The 100 meter Run was for him being 1 of a kind."




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