1. 12mins: Heavy Hi-Hang Squat Snatch

Rest 3mins

2. EMOMx5: 3 Hi-Hang Squat Snatch @ 65%

3. For Time (7min Cap):

Wall Balls
Pull Ups

Competitor’s Program

1. C&J: 7 Attempts @ 85%

2. In :90 do:

20 DB Thrusters 25#
10 Box Jump Overs 20″
ME Double Unders

Rest :90, x5

Notes:  Work at 85-90%, goal is to have similar output each set.

3. 10mins:  Muscle Up Tech Work

Notes:  Spend 8mins working on the progressions THIS VIDEO.  Then make one attempt at ME UB Muscle Ups.


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“We can’t help everyone, but everyone can help someone.” – Ronald Reagan

5 Tips For Training On The Road


1. 5mins: Max 50′ Down & Back – with partner

Rest 5mins

2. For Time (12min Cap):

50 Double Unders
25 Hurdle Hops
50 Russian Twists
25 T2B

Rest 5mins

3. 5mins: Turkish Get Up Practice

Competitor’s Program

1a. 4×1 Press + 4 Push Press, rest :30
1b. 4×12 Hip Extensions @ 20X2, rest :60

2. 10 Sets on Airdyne:

:15 @ 100%
1:45 @ 50%

Notes:  Record total Calories.

“It is a thousand times better to have common sense without education than to have education without common sense.” – Robert Green Ingersoll

The Best Kind Of Jam Is Bacon Jam


1a. 5×10 Step Ups, rest :30
1b. 5x:45 Plank Hold, rest :30

2. 6 Sets, rest 1min b/w

10 Jumping Squats w/empty BB
10 Sit Ups
10 Push Ups
10 Cals on Airdyne

Competitor’s Program

1. Snatch: 7 attempts @ 85%, rest 2mins

2. 4×8 Back Squat @ 75% – 1 rep every :10

3. AMRAP 12mins:

Calorie Row
Pul Ups

“The will to win, the desire to succeed, the urge to reach your full potential…these are the keys that will unlock the door to personal excellence.” – Confucius

Muscle Ups, Overtraining and Posture



*Post results to comments

ANNOUNCEMENTS:  Starting Friday, May 2nd we will have a 7:30am Group Class.  Also, don’t forget Yoga is back in action today at 10:30am…if you need a pass just let us know!

“A man who wants to lead the orchestra must turn his back on the crowd.” – Max Lucado

The Butterfly Pull Up


In Teams of 2:

8mins: 2mile Airdyne + ME Pull Ups

8mins: 1500m Row + ME HSPU

2mins: ME Burpees

Notes:  One person works at a time the entire workout.  Split up the 2mile Airdyne and 1500m Row anyway…

Competitor’s Program

1. 3 Sets:

4 1st Half Deadlifts – from floor to knee
4 2nd Half Deadlifts – from knee to top
4 Full Deadlifts

Notes:  Each set is essentially 12 reps.  Do all 4 1st half DL, then all 4 2nd half DL, then 4 DL.

2. 12-9-6 (NFT)

Power Cleans 205

Notes:  Think of this as tech work.  If HSPU’s are easy, use a deficit (however, don’t take more than 3-4 sets).

3. For Reps:

1min: ME Double Unders
2mins: ME Back Squats 155
1min: ME Double Unders

Notes:  Bar starts in a rack.

“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.” – Arnold Bennett

Keeping The Bar Close


1. 12mins: Heavy Thruster

Rest 3mins

2. EMOMx4: 5 Thrusters @ 60%

3. EMOMx10:

Odd: :30 Wall Balls
Even: :30 Double Unders

4. 3mins: Max Plank Hold

Competitor’s Program

1. EMOMx10: 3 TnG Snatches

Notes:  First 5mins do Squat Snatch, second 5mins do Power Snatch.

2. 4×12 Front Rack Lunges, rest :90

3. 10 Rope Climbs for Time (5min Cap)

4. 21-15-9

OHS 105
Ring Dip

ANNOUNCEMENTS:  Starting Friday, May 2nd we will have a 7:30am Group Class.  Also, don’t forget Yoga is back in action this Sunday at 10:30am…if you need a pass just let us know!

“Try to be like the turtle – at ease in your own shell.” – Bill Copeland

The Doctor Who Coaches Athletes to Sleep


1a. 4×5 BB Bentover Rows, rest :30
1b. 4×5 Standing DB Press, rest :30

2. 20mins:

Airdyne for Calories
*EMOM do 10 Russian Twists

Competitor’s Program

1. With a 36min Running Clock:

0-12mins: Run 1mile and with remaining time do ME HSPU
12-24mins: Run 1mile and with remaining time find a 3RM Power Clean
24-36mins: Run 1mile and with remaining time do ME Burpee Muscle Ups

Notes:  HSPU’s can be strict or kipping (use Abmat with 25# plates if kipping).  3RM Power Clean does not have to be TnG, but if you drop b/w reps you should get right back on the bar.  Burpee Muscle Ups = Burpee + Muscle Up 🙂  Record mile time and score for each 12mins.

2. Accumulate 2mins in a Hanging L-Hold

“Success is a lousy teacher.  It seduces smart people into thinking they can’t lose.” – Bill Gates

Ankle Soreness and Mobility


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For Time (5min cap):

500m Row
20 NPUBBJ to 1-45# plate
20 KB Swings

Rest 10mins, x3

Notes:  This should be done at a very hard effort each time…look to go unbroken on both the Burpees and KB Swings.  Rest / walk for 10min b/w each set.

Competitor’s Program

1a. 4×5 Push Press, rest :30
1b. 4×10 C2B Pull Ups, rest :60

2. AMRAP 12mins:

50 Double Unders
10 Burpees
5 Hang Squat Cleans 155

“Motivation is simple.  You eliminate those who are not motivated.” – Lou Holtz

Why Hyperglycemia is Bad


1a. 4×1 Snatch Balance + 1 OHS, rest :30
1b. 4×8-10 T2B, rest :30

2. 10min AMRAP:

5 Pull Ups
10 Push Ups
15 Squats

Notes:  Modify to be moving smooth throughout.  Should not be hitting failure before 5mins…get an idea for Murph.

Competitor’s Program

1. 15mins: 1RM Power Snatch

2. 4×6 Back Squats @ 80% – 1 every :10

3. For Time:

30 Squat Snatches at 75% of part 1

“Most folks are as happy as they make up their minds to be.” – Abraham Lincoln

You Are Responsible For What Goes In Your Mouth