Training March 18th – 24th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD



5 Rounds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely 3 minutes between each round.


Overhead Squat Week 5 of 6

Warmup Sets

E1.5MOM for 5 Rounds

2 Overhead Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

2 Overhead Squats

*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.



Sotts Snatch


Black and Brewed Partner Competition

WOD #2, “Bootlegger”

6 Rounds:

10 Power Cleans @ 165/105#

5 Front Squats @ 165/105#

2 Rope Climbs, 15′

5 Front Squats @ 165/105#

*Each Partner will complete an entire round and then the next Partner will complete an entire round. Partner 1 does rounds 1, 3, and 5. Partner 2 does rounds 2, 4, and 6.

*The competition workout uses a 50m Sled Drag instead of Front Squats.


Skill Work on GHD Situps and Glute Ham Raises (GHRs)



Odd: 2-6 GHD Situps

Even: 2-6 GHRs

*You choose the quantity and difficulty. Even if you can confidently perform both of these movements, use today to focus on technique, making you stronger and more efficient.


CrossFit Open 18.5


“Machinegun Squad”

Teams of 3


Row as many calories as possible while rotating through 3 stations.

Station 1:Run 200m

Station 2: 5 Deadlifts @ 315/205#

Station 3: Row for Max Calories

*When the runner is done, he tags into the Deadlift station. That allows the deadlifter to tag into the Rowing station. That allows the rower to begin the 200m run. Rotate in this manner for 25 minutes.

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