August 11

For quality:
GHDs:  10-10-10
Ring Dips: 10-10-10
Push-ups: 10-10-10

Slow and controlled, full range of motion.

Partner WOD:
25 min AMRAP:
250m Row
6 Burpees Over the Erg

Partner A completes 1 full round while Partner B rests, then switch. Continue to switch until time expires.

Score = total rounds completed as a team.

August 9

15 min to establish a 1RM Power Snatch

20 min EMOM:
Death By:
Power Snatch (115/75#)
Box Jump (24/20#)

Perform 1 Power Snatch and 1 Box Jump the first minute, 2 Power Snatches and 2 Box Jumps  the second minute, 3 Power Snatches and 3 Box Jumps on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute, then start back at 1. Continue to climb the ladder in the same manner until time expires.

Score = highest round of completed reps.


This Saturday marks the last week of regular season Capital Affiliate League competition! Team Hierarchy is currently sitting in third place overall and is looking to punch their ticket to the August 23 Championship Tournament.

Come out to District CrossFit in SW on Saturday at 2:00pm to cheer them on as they throw down against some of the division’s top teams in two very exciting WODs!

August 8


“Running Annie”

50 DU
50 Sit-ups
1200m Run
40 DU
40 Sit-ups
1200m Run
30 DU
30 Sit-ups
1200m Run
20 DU
20 Sit-ups
1200m Run
10 DU
10 Sit-ups
1200m Run

For time.

August 7

Behind the Neck Jerks: 1-1-1-1-1-1-1

For time:
100 KB Swings* (32/24kg)

*At the top of every minute, stop and do 5 burpees. Resume swings where you left off. Workout is complete when you reach 100 KB swings.

Compare scores to April 19, 2014.

August 6

Handstand Progressions: Handstand holds, kipping

Every 4 min for 24 min:
15 T2B
200m Sprint

August 5

Strict Pull-ups: 4 x Max Effort

10 min AMRAP:
5 SDLHP (135/95#)
30 Double-Unders

August 4

Front Squat: 2, 2, 2, 2, 2
1 Set = 1 Pause Squat (2 seconds) + 1 Squat

Strength Endurance:
Every :90 for 15 minutes:
1 High Hang Clean + 1 Clean @75-85% of 1RM

August 2

Partner WOD:

20 min AMRAP:
Partner A completes a 400m Run while Partner B performs as many Wall Walks as possible. When Partner A returns from run, Partner B completes a 400m run while Partner A completes as many Walk Walks as possible.

Score = Total # of total Wall Walks when time expires.

August 1

Skill Work:
15 minutes of open skill work. Pick one movement you’re weak at and get after it. (Hint: DOUBLE UNDERS)

15 min AMRAP:
2 Thrusters (95/65#)
2 T2B
4 Thrusters
4 T2B
6 Thrusters
6 T2B
8 Thrusters
8 T2B
… and so forth, continuing to add 2 reps each round until time expires.
Score = highest completed set at the end  of 15:00.

1 105 106 107 108 109 123