Thu, Jul 3


Burgener Warmup


12 min emom:

Clean Complex consisting of:

-Clean Pull
-Hang Power Clean
-Front Squat
-Hang Clean

note: weight should be challenging but form is paramount

50 Toes to Bar For time
w/ Cap of 10 minutes


5 rounds:
5 DL (185/135)
5 Burpees Over Bar

Wed, Jul 2

“Crossfit Warmup”

For time:
50 Ring Dips or 50 HSPU (athletes choice)


For time:

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

2 sets of Max Reps Chinups with 2 minute rest between sets


Tue, Jul 1



50 Pullups
Run 400
21 Thrusters (95/65)
Run 800
21 Thrusters (95/65)
Run 400
50 Pullups

Upcoming Events:

4th of July WOD
Battle of the Burbs
CrossFit Caldwell Goes to Cloverleaf

Mon, Jun 30

Warm UP

Run 400m

10 minutes
Heavy Yolk Walk
10 Air Squats


3X3 Back Squat
(Increase 5lb from June 22nd)


“The Hunter Gatherer”
3 Rounds
10 Sandbag Power Cleans
20 Step Ups with Sand Bag
150m Sandbag Run

Sun, Jun 29


Warm Up

3X 10
Snatch Grip Deadlift
Hang Muscle Snatch
Rack Press


Overhead Squats

Hang Snatch

Overhead Squat 60% of last set of 5

Sat, Jun 28

Warm Up
1 min Double Unders
1 min Plank Hold


Max Toes to Bar in 14 minutes
“x” burpees every time you com off the bar
“x” = number of times you’ve come off the bar
So the 1st time you drop off you do 1 burpee.
The second time you drop of 2 burpees
The 3rd time you drop off 3 burpees


3 Sets
Max Reps Bumbells Bench Press
Rest 2 minutes

Note: DB’s should be at a weight that is light ans fast

Fri, Jun 27

War UP

“Running Prep”
Walking lunges
Ankle Pickups
High Knees
Hell ups
Rotating Lateral lunges
Side Shuffle


20 Min AMRAP
400m Run
Rest 90 Seconds


Tabata Situps


The Posterior Chain

written by Chris Tafaro

So you want to be strong and fast? Athletic and explosive? Perhaps injury prevention? Maybe you just want a nice looking butt. Regardless of your goals, all answers point to developing the Posterior Chain. The Posterior Chain is a group of muscles that produce hip extension. They include hamstrings, glutes, and groin muscles. Strengthening the posterior chain is vital to increasing overall performance for sports and everyday life activities. They contribute to jumping, pushing, pulling running and even something as simple as sitting down and standing up.
Figure 1 (above). Posterior Chain
Properly engaging the posterior chain requires all muscles to work simultaneously and move within a full range of motion. When performed correctly, Squatting and Olympic weightlifting are excellent ways to strengthen these muscles. Reaching the proper depth in the bottom of a squat (below parallel) and rising to a full extension at the hips at the top of a squat is an example of an exercise that engages and strengthens the posterior chain.


tumblr_m31w4qrL0Q1qfg4g6o1_1280Figure 2. Proper Depth at the bottom of a squat
Conventional workout programs rarely see exercises that engage the entire posterior chain. Machines that you would see in your typical globogym like the leg curl/ leg extension machine do not strengthen the posterior chain as a
rorym_Kendrick_Farriswhole, instead it works isolated regions of the legs and can create muscular imbalances which can lead to injuries. Additionally, Sports like Soccer and Basketball tend to favor the quadriceps and other front dominant muscles. Neglecting the hamstrings and glutes cause imbalances of the use of leg muscles and puts stress on the ACL. ACL tears are all too common in non contact sports.
The development of the posterior chain is crucial in the prevention of these injuries.

Implementing exercises like deadlifts, Olympic lifts, good mornings, back and hip Extensions burpees, lunges and box jumps into your workout regimen will not only help prevent injuries but will contribute to increased power, performance and total body movement.. This is equally important to people of all ages and athletic levels in order to improve their physical quality of life.

CrossFit Terminology

Basic CrossFit Terms

  • AMRAP: As Many Repetitions (or Rounds) As Possible – typically in a specified timeframe
  • As Rx’d: As Prescribed – the suggested parameters for a given exercise/workout (weight for example)
  • PR: Personal Record
  • Rep: A repetition or one instance of a given exercise
  • Set: A group of repetitions
  • WOD: 1. Workout of the Day. 2. Could also be used as a verb. To perform the Workout of the Day.

Intermediate CrossFit Terms

  • Air Squat: (see video)
  • Active Shoulders
  • Box: A CrossFit gym
  • Box Jump: An exercise where you jump onto and down from an elevated platform (see video)
  • BP: Bench Press (see video)
  • BS: Back Squat (see video)
  • Burpee: (see video)
  • BW: Body weight
  • CFT: CrossFit Total – The combined weight of your max squat, press, and deadlift
  • Chipper: A workout with many reps and many movements (you chip away at it)
  • C&J: Clean and Jerk (see video)
  • CLN: Clean (see video) – Additional versions include Hang Clean, Power Clean, and Squat Clean
  • CU: Chin Up – Bar is held with palms facing you (supinated grip)
  • C2:Concept II rowing machine
  • CTB or C2B: Chest to Bar (as in pull ups)
  • DB: Dumbbell
  • DL: Dead lift (see video)
  • DOMS:Delayed Onset Muscle Soreness
  • DU’s: Double Unders – two turns of the jump rope per jump (see video)
  • EMOM: Every Minute on the Minute
  • FS: Front Squat (see video)
  • GHD: Glute-Hamstring Developer (see video)
  • GHR: Glute-Hamstring Raise
  • Good Mornings: (see video)
  • GTO: Ground to Overhead
  • Hollow Rocks: (see video)
  • HSPU – Hand Stand Push-Up (see video)
  • KB: Kettle Bell
  • K2E: Knees to Elbows (similar to T2B)
  • Kipping: (see video)
  • MetCon: Metabolic Conditioning
  • MOBWOD:Mobility and stretching work
  • MP: Military Press
  • MU: Muscle Up – A combination of a pull-up and a ring dip (see video)
  • OH: Overhead
  • OHS: Overhead squat (see video)
  • Pistols: (see video)
  • PJ: Push Jerk
  • PP: Push Press
  • PU: Pull Up or Push Up
  • Renegade Rows: (see video)
  • Rhabdo: Rhabdomyolysis – A dangerous condition where muscle fibers breakdown at a high rate.
  • RM: Repetition maximum – the most you can lift for a given number of repetitions
  • ROM: Range of Motion
  • SDHP: Sumo Dead lift High Pull (see video)
  • SJ: Split Jerk
  • SN: Snatch (see video) – Additional versions include Hang Snatch, Power Snatch, and Squat Snatch
  • SP: Shoulder Press
  • SQ: Squat
  • Stabilize the midline: Controlling the muscles around the spine to make it stable and strong during an exercise
  • Tabata: A protocol of 20 seconds of exercise followed by 10 seconds of rest. Commonly last for 4 minutes.
  • TGU: Turkish Get Ups (see video)
  • Thrusters: (see video)
  • TnG: Touch and Go – No pausing between reps
  • T2B: Toes to Bar (see video)
  • Unbroken: Unbroken (perform all in a row or start over at the beginning)
  • Wall Balls: (see video)

Advanced CrossFit Terms

Fran, Cindy, Murph: or any of the other named workouts. Click here for a Full list.


This list is a work in progress so if you think we left anything off please feel free to include it in the comments.

Thu, Jun 26

Warm Up 

Partner Warm up
1 holds a plate over head 25#/45#
2 completes 5 Burpees and 10 Ring Rows

Skill Review 

Power Clean


“The Chief”

Max rounds in 3 minutes of:
3 Power CLean
6 Push-ups
9 Squats

Rest 1 minute

*Repeat for 5 cycles