Front Squats
6/6/6/6/6 build up in load
15 minutes


Buy in: 1,000 M Row

30 Walking Goblet Lunges 
15 Toes to Bar 
3 Rounds 

Fitness: 800 M Row (35/26)
Performance: 1,000 M Row (70/53)
Open: 1,200 M Row (70/53)

15 min Time Cap 

Athletes: Heavy sets of 6 this week start your first set around 65% of your 1 RM.  We finish with a workout that you should be pushing the pace with.  Choose a load on the goblet squats that you can do do unbroken.


0-10 AMRAP
10 Ski Cals
10 Med Ball Squat Cleans 

10-12 Rest 

12-22 AMRAP
Max 200 M Sprints
Rest 1 minute after each sprint 

22-24 Rest 

24-34 AMRAP
10 C2 Bike Cals
10 Sit ups
10 Med Ball Thrusters 

Crossfit Federal Hill will be CLOSED Saturday August 24th and Sunday August 25th for an L2 Seminar.

All are welcome at Crossfit Harbor East!
Saturday: 8am, 9am, 10am Crossfit, and 11am Drive
Sunday: 1-3pm Open Gym

Crossfit Harbor East will be CLOSED Saturday August 31st and Sunday September 1st for an L1 Seminar.

All are welcome at Crossfit Federal Hill!
Saturday: 9am, 10am, 11am Crossfit; 8am and 11am Drive
Sunday: 9-12pm Open Gym

Partner WOD

Retest June 16th 2017

100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry

Athletes: This is re-test from almost two years ago.  If you remember it, grab that partner and come in! It is a great test of team work and should take somewhere between 20-30 minutes. 


8 min AMRAP 
10 Cosack Squats
10 Hanging Knee Raises
10 Push ups

2 minutes rest

8 min AMRAP
12 Dumbbell Box Step up
200 M Run 

2 minutes rest

8 min AMRAP
10 Devil’s Press
100 Single Unders 


Take 15 minutes to find a heavy snatch 

Fitness: Heavy Power Snatch
Performance: Heavy Squat Snatch
Open: Heavy Squat Snatch 


8 min EMOM
Even: 7 Overhead Squats 
Odd: Max Toes to Bar 

8 min EMOM 
Even: 10 Power Snatch
Odd: Max Sit ups

Fitness: 95/65
Performance: 115/75
Open: 135/95

Athletes: Lets work on a heavy Snatch today.  Use the coaches and see where you line up after a few months of not testing this lift.  We finish with two emoms.  The OHS should be unbroken and the power snatch can be broken up as long as you are getting them done with in the minute. 


Every 90 Seconds for 30 minutes (5 Rnds) 
Station 1 – 25/20 Cals on C2 Bike 
Station 2 – Max Double Unders 
Station 3 – :45 Dball Carry (hold Dball at chest) 
Station 4 – 24 Walking Lunges with KB Farmer’s Carry (32/24 kg)

Athletes: Today we have 30 minutes at stations, a great time to practice skills and pacing! 

The last time we did a skill cycle we felt there was some work that was missed. It would be too bulky to program another day of skill work into the programming so we decided to layer on some skill work outside of class. On Thursday there will be pull up and muscle up work to follow that can be done today, Friday or Saturday. It is not mandatory and you will still make strides if you just do the programmed work, but if you have time we highly encourage you to hit an extra day! Please ask the coach for help, but give the class the right away if they are warming up or using the rig.

Extra Skill Work

Pull up track:
10 Second Chin over bar hold 
30 Seconds of Lat Pull Downs (hook a band up and put a PVC pip through it, sit down and pull the PVC pipe to your chest) 
30 second low plank 
5 Rounds

Muscle up track:
7 Low Ring Transitions
:20 Second False Grip Hang from High Rings
5 Rounds


Push Jerk 3/3/3/3/3 (80%+ across) 
Between each set:
7 Bent Over T’s
7 empty barbell rows underhand grip) 

20 minutes


200 M Run 
____ Handstand Push ups
20 Russian KB Swings 

4 Rounds 

Fitness: (35/26) 12 Seated DB Strict Press
Performance: (53/35) 10 HSPU 
Open: (70/53) 12 Strict HSPU

15 minute cap

Athletes: Today we go heavy off the rack with some shoulder health work between each set. The workout has a technical piece with the Handstand push ups. Be sure to find a good progression. 


Pull up Track
5 Negatives (hold chin over the bar for 1 second to start each rep)
10 Barbell Rows (on the rig)
4 Rounds

Muscle Up Track 
5 Ring to Chest Pulls (2 second pause at the top) 
5-10 Ring Dips (strict) 

4 Rounds 

**People should be using the false grip on the rings. 


From 0-5 
___ Cal Row 
15 Power Cleans 
Max Burpees

____ Cal Row 
12 Power Cleans 
Max Burpees

____ Cal Row
9 Power Cleans 
Max Burpees

Fitness: 20 Cal (115/75, 15 power cleans across)
Performance: 25 Cal (185/125)
Open: 25 Cal (205/135) 

Athletes: If you have not done your 5 minute pulling test do that today! Otherwise get to work on the pulling skill work for the day.  Then we finish with heavy power cleans.  These can be done in singles. 


1 Front Squat with a pause + 4 Front Squats 
6 sets build up in load 
18 minutes


800m run
30 Thrusters
400m run
20 Thrusters

Fitness: 75/55
Performance: 95/65
Open: 115/75

15 minute cap

 This is the first week of our FS cycle, position is very important at this point in the cycle.  You are only as strong as your weakest position.  For the second piece choose a load that you can move aggressively.  The workout should be completed around 12 minutes. 


Every 2 minutes for 8 minutes
10 DB Z Press
20 Med Ball Squat Clean
Every 2 minutes for 8 minutes
10 Ring rows 
10 DB Deadlifts 
Max Russian Twists 

Every 2 minutes for 8 minutes 
10 Burpees 
Max Single Arm Clean and Press (switch every 5) 

Partner WOD

300 Doubles
200 Push ups
100 Power Cleans

Fitness: 95/65
Performance: 115/75
Open: 135/95

25 min Cap 


120 Single Unders
90 Air Squats
60 KB Swings
30 Cals on C2 Bike
3 Rnds or 30 minutes (whichever comes first)