Tuesday 10.16.18

Buy in: Burgener Snatch Progression w/ PVC. With an unloaded barbell 5 reps each- Hang Power Snatch, Snatch Balance (Power), Behind the neck snatch grip strict press, OHS, Snatch Balance (Squat), Sotts Press. Mobilize. 3 sets of 5 each side 1-arm Dumbbell Overhead Squat.

3 sets of 3 position snatch progressive loading. Recall that one set= high, medium and from the ground then repeat unbroken. Can be power or squat. Start light.

3 sets of 2 reps Hang Snatch (power or squat) progressive loading.

15-20 minutes to hit a heavy single. Power or Squat.


Mike AlleyComment
Monday 10.15.18

Buy in: Tabata med-ball- Goblet squats, left arm overhead reverse lunge, right arm overhead reverse lunge. (yes, while holding the med ball) ball slams, repeat. Mobilize.

2 sets of 5 reps of each movement featured in the workout.

FGB-format (1 minute per station, 5 stations, rest a minute between rounds, 3 rounds).

“Working on the Fight Moves”

Box Jump


KB Swing

Goblet Squat 44/70

Push Press 63/95

Mike Alley Comment
Friday 10/12/2018

Buy in: Run 400 meters. Mobilize effectively.

Every 10 minutes for 30 minutes-

Run the getBUILT mile

Record cumulative running time.

Example Mile 1 7:45 Mile 2 8:05 Mile 3 8:30=

Total running time 24:20


Mike AlleyComment
Thursday 10.11.18

Buy in: Unloaded barbell complex- 7 reps- RDL> Bent over row>hang power clean>push press>back squat>strict press>thruster>hang power snatch>overhead squat. Mobilize.

For time-

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

21 Thrusters

21 Pull-ups

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

15 Deadlifts

15 Handstand Push-ups

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

9 Ring Muscle-ups

9 Squat Snatches

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


Happy Birthday Travis Daughtery

Mike Alley Comments
Wednesday 10.10.18

Buy in: Run 400 meters. Progressively load your push press with 3-4 sets to prepare for the workout. Complete 3 sets of 3 reps of each movement featured in the workout.

In 20 minutes complete as many rounds as possible of:

5 Push Press 75/135

10 Burpee Box Jump Overs 24"/ 30"

5 Toes to Bar

10 Dumbbell Snatches per side alternating


Mike AlleyComment
Tuesday 10.09.18

Buy in: Squat prep- 1 minute per side pigeon, captain morgan and spiderman lunge. Mobilize. Progressively load your barbell.

Back Squat 5,3,1,1,1,1,1

Finisher. In 2 minutes, complete as many reps as possible of back squats@bodyweight. Not to be confused with air squats.

Mike AlleyComment
Saturday 10.08.18

Buy in: In Tabata fashion- Med ball squat (hug the ball and squat repeatedly)> Med ball reverse lunges (with ball on left shoulder)> Same (but other shoulder)>Ball Slams>repeat.

15 reps- Pull ups, Wall Balls, Toes to Bar, Burpees, Sit-ups.


In 20 minutes complete as many rounds as possible of:

Run 200 meters

15 Push Ups

30 Double Unders


Write here…

Mike AlleyComment
Friday 10.05.18

Buy in: Knock-out. 15 burpees once you get bounced. Mobilize your upper body using the standard band work and ninja tricks you have at your disposal.

For time:

100 reps left arm dumbbell or kettlebell bench press. 100 reps right arm. The idea here (which escaped a few folks during last Friday’s workout) is to complete a given side before beginning the other side. Every time you have to take a break do 50 double-unders. While using both hands simultaneously is clever, the intended stimulus is unilateral work (Mark Rippetoe be damned).

Mike Alley Comment
Thursday 10.04.18

Buy in: Tabata Jumping Jacks. With a PVC pipe, review optimal positions and recruitment patterns for each of the lifts featured in today's workout. From there, mobilize and progressively load your bar and begin preparing for the workout.

copied and pasted from CrossFit.com

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.


Mike Alley Comment