Tuesday, 1 August 2017

Weightlifting WOD
Warm up: Burgener warm up
1.    power clean + jerk: 4 sets of 3 full complex, building up to heavy set.
2.    Clean + jerk (no power cleans) 3 sets of 1 full complex, find your heavy for the day
3.    Clean deadlifts: 100% for 3, 105% for 2, 110% for 1 of your max clean.

4.    Coredown: 100 sit ups.

Monday, 31 July 2017

5 rounds for time of:
200-meter plate carry (45/35)
20 plate ground to overhead
10 dips

Sunday, 30 July 2017

Rest Day

This Saturday, Samurai CrossFit will be holding our monthly Foundations Course! 
7am-9am @ Samurai Fitness Center Crosstraining Annex! 
Message us on our Facebook to sign up. More details here

Saturday, 29 July 2017


Death by Burpees

Partner A and Partner B alternate minutes


10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges (barbell or plate)

Partner A goes out for a 400m run. While Partner A is gone, Partner B completes as many rounds as possible of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A finishes the run they tag Partner B and switch places.


Score is total seconds elapsed minus total reps. Lowest score wins.

Friday, 28 July 2017

Warmup then:



Tabatas x 4

1. Pull-ups

2. Box jumps

3. Push-ups

4. Double unders

Thursday 27 July 2017

Thursday, 27 July 2017

3 Rounds (NFT)

7 BB Push Jerks 

30 DUs

10 Ring Dips

5 Sets of:
3 Clean + 1 Push Jerk (70%+)

Row 500 m (or Run 400 m) 

20 Front Squats (135/95)

Row 250 m (or Run 200 m)

15 Front Squats

Row 100 m (or Run 100 m)

10 Front Squats

Tuesday, 25 July 2017

Complete as many rounds and reps as possible in 6 minutes of:
10 Kettlebell Swings
5 Burpees

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:
Row for Calories

Monday, 24 July

3 Rounds (NFT)
10 Air Squats
7 Barbell Hang Power Snatch
5 Barbell OHS

EOMOM (14)
Snatch + 2 Hang Power Snatch
Weight can move up and down across seven sets.

AMRAP (20)
10 Push Press 115/85#
10 Kettlebell Swings 53/35#
10 Box Jumps 24/20″

Optional Cash Out:
Row 900m

Thursday, 20 July 2017

Thursday, 20 July 2017

4 min AMRAP
4 Ring Dips
8 Tuck Jumps

Rest 2 min

4 min AMRAP
4 Strict Pull Ups
8 Jumping Lunges

Rest 2 min

4 min AMRAP
4 Push Press
8 Box Jumps

Level 3 - 95/65 lb barbell
Level 2 - 75/45 lb barbell
Level 1 - 55/35 or less lb barbell

Wednesday, 19 July 2017

Wednesday, 19 July 2017
Rest it out.
Sleep. Eat. Hydrate. Repeat.

Tuesday, 18 July 2018

Tuesday 18 July 2018


Back Squat


Front Squat


Monday 17JUL2017

Monday 17JUL2017

For Time:

50 Single Kettlebell Deadlifts
50 Glute Bridge with Kettlebell
50 Sit ups...
50 Push Ups
50 Goblet Squats
50 Goblet Lunges

Level 3 - 53/ 35 lbs Kettlebell
Level 2 - 35/ 25 lbs Kettlebell
Level 1 - 25/ 16 lbs Kettlebell

Saturday, 15 July 2017

Strength work w/ a Partner
10-8-6-4-2 rep rounds not for time:
Bench Press, Squat Clean

L1:   .5xBW / .25xBW
L2: .75xBW / .5xBW
L3:        BW / .75xBW

*Work with a partner who is approximately the same weight & strength as you. Go one after the other, completing all repetitions per person before advancing. Spot your partner on bench press, and watch that they hit full depth on the squat cleans.

Speed work
10 Rounds:
Sprint 50m

Rest 1 minute

Thursday, 13 July 2017

For time:
1,200m Run
Then 10 Rounds of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats

Sign up by 1830 on Thursday if you plan on competing at this week's Friday Night Fights event! If you're not competing, come watch the action, cheer on your friends, and bring a dish and/or drink to share at the after party over at Snyder Pavilion (or an alternate location in case of rain). Bring your friends and family to this fun event, this is what our community is all about!

Monday, 10 July 2017


Practice rope climbs with remaining time. Start in a laying or seated position. 

Saturday, 8 July 2017

Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each, performed together before continuing
Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each, performed together before continuing
Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each, performed together before continuing
Partner 1 performs a 200 M run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each, performed together when runner gets back before continuing.

Friday, 7 July 2017

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 53lb/35 lb kettle bell swings
Rest 30 seconds
Post total reps completed to comments.

Thursday, 6 July 2017

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl


Wednesday, 5 July 2017

Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Tuesday, 4 July 2017

Happy Independence Day!

The Bear Complex
Without stopping or dropping the bar, complete the following sequence, seven times:
•Power Clean;
•Front Squat;
•Shoulder to Overhead (have bar land behind head, in rear-rack position);
•Back Squat;
•Shoulder to Overhead (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

1.PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO>> https://www.youtube.com/watch?v=veF3MFzB8JY << It will help clarify things immensely.
2.Cherry-Pickers: If you skip this workout because there’s no running in it, or because you’re concerned that “you won’t get enough of a cardiovascular response”, you are MISSING OUT. This is one of the most rewarding CrossFit WOD’s we program.
3.There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
4.Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
5.Athletes are to START LIGHT, and add weight after each completed sequence of seven.

Monday, 3 July 2017

Three rounds of:
1 minute of each:
-74/55 lb power snatch
-24/20 in box jump
-75/55 lb thruster
-Chest to bar pull ups