Thursday 1/19/2017

Goat Work

Take this time to roll out or mobilize, and then lets work on some weaknesses!

Row Conditioning:

Focus on eyes up, chest up, shoulders back, good body lean, use your legs then arms
0:00-2:00 40%
2:00-4:00 50%
4:00-6:00 60%
6:00-8:00 70%
8:00-10:00 GO!

Wednesday 1/18/2017


Press + Super Set 10 Pistols


Open Workout 14.3

Complete as many reps as possible in 8 minutes of:

135/95lb. deadlifts, 10 reps
15 box jumps (24/20″)
185/135lb. deadlifts, 15 reps
15 box jumps
225/155lb. deadlifts, 20 reps
15 box jumps
275/185lb. deadlifts, 25 reps
15 box jumps
315/205lb. deadlifts, 30 reps
15 box jumps
365/225lb deadlifts, 35 reps
15 box jumps

Tuesday 1/17/17


Every 2:00 for 10:00

Clean + Front Squat

*Add 5lbs from last time
1 Clean + 5 FS
2 Clean + 4 FS
3 Clean + 3 FS
4 Clean + 2 FS
5 Clean + Max Rep FS no more than :03 pause


For Time
3 Rounds
32 Wall Balls 20/14
16 OH Lunge/Front Rack Lunge 95/65 45/35
8 Bar MU/C2B/PU
*Rest 1:00 after 1st Round
*Rest :30 after 2nd Round

Monday 1/16/17


Back Squat



EMOM 14:00

work for :50
rest/transition :10
0:00-1:00 20-50 DU
1:00-2:00 6-12 T2B
2:00-3:00 6-12 bar facing burpees
3:00-4:00 max rep unbroken power snatch 95/65
4:00-5:00 20-50 DU
5:00-6:00 6-12 T2B
6:00-7:00 6-12 bar facing burpees
7:00-8:00 max rep unbroken power snatch
8:00-10:00 Max DU
10:00-12:00 Max T2B
12:00-14:00 max Bar facing burpee

Saturday 1/14/17

**Don’t forget Kinstretch with Dr. Blake today after class**


Teams of 2:
3 rds of EACH triplet- relay style

3 manmakers
6 hspu
6 ttb

Farmers Carry 100m- 50m each

3 manmakers
6 power clean 135/95
30 double unders

Farmers Carry 100m- 50m each

3 manmakers
6 ctb pull up
12 alternating db snatch 6/6

Farmers Carry 100m -50m each

Friday 1/13/17


Weighted Push Ups


Max Set PU

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The Open 2017 at CrossFit SPT

First off, what the heck is The Open?

The Open is a 5 week world wide competition. It is the first step for any athlete wanting to make it to Regionals or the Games. Every Thursday CrossFit HQ will release a workout. All registered athletes will have until Monday evening to do the workout and then submit their score online. Your score is put up on the worldwide leaderboard, where you can see where you stand in your age division and skill division. Sounds intimidating, and it can be…but don’t stop reading yet!


There are different divisions broken up by age and skill level. There is a teen division for ages 14-17 and  Masters division beginning at age 35. The scaled division is just that-a scaled version of the released workout. The scaled division will not have most gymnastics movements like handstand push-ups, muscle ups, etc. and the weights will be considerably lighter compared to the Rx division. If you typically scale all of your class workouts then this is the division for you.


If you are new to CrossFit within the last month, chances are, this year you are going to want to be a cheerleader and judge (both are vitally important roles in The CrossFit Open). If you’ve been in the CrossFit world for more than a few months, and have gotten to see all of the movements and are comfortable with performing them at high intensity then we say, “YES, do it!!!”

“If it doesn’t challenge you, it won’t change you.”

At CrossFit SPT you will have 2 opportunities to be judged.

1. The Open workout will be the workout of the day for Friday classes.
2. We will be hosting Friday Night Lights this year. Every Friday (times TBA) come on up for a workout and community in a competitive atmosphere.

There is no better place to go as hard as you can in a workout than in your home CrossFit gym. There is also no better feeling than to be cheered on by your fellow athletes, and to cheer them on as they do their workout. It’s pushing yourself past what you thought was possible. It’s about getting a great workout in, then cracking a beer with some friends. It’s about the community.

To find out more about the CrossFit Open and to register please visit

Thursday 1/12/17


10:00 EMOM (only work first :30)
Even-Max Strict Pull Ups
Odd-Max HSPU


Perform 3X with 2:00 Rest
400m Run
:30 Rest
500m Row
*Record your fastest 400m run & slowest 500m Row separately then ADD them together.

Wednesday 1/11/17


Overhand DL
5×5 Start at 40% DL 1RM
*Add weight each set


Open Workout 13.1

AMRAP 17:00

40 Burpees
30 Snatch 75m/55w
30 burpees
30 Snatch 135m/75w
20 burpees
30 Snatch 165m/100w
10 burpees
As many reps as possible in remaining time 210m/120w

*Power or Full Snatch

Plank Holds-More Than Just a Six Pack

You hear us say it all the time, “Core tight!”

A strong tight core is a great way to prevent injury especially, in the low back. When our stomach is pulled in tight, our low back isn’t taking on the brunt of the load.

Okay, so what is a tight core?

Think about someone coming up to you and trying to hit you in the stomach. Feel how you pull your belly button in, ribs down and hips up a bit? That is a tight stomach. Now squeeze your butt. BOOM! Tight core.

Weight training, gymnastics training, and the other skills we do everyday in class will strengthen your core, but there is always room to improve that core strength. A plank hold is one of our favorite exercises to not only strengthen your abdominal muscles, but to strengthen them over time while under tension, just like during a CrossFit workout.

Getting into a Plank

  1. Start at the top of a push up position with your wrist, elbows, and shoulders all in line.
  2. Feet together, and you should be up on your toes.
  3. Now brace your core! Squeeze your tummy in and together, then squeeze your butt!

Plank There should be no dip in the hips, or big hump up top either.


Start with doing them in a Tabata (8 rounds, :20 hold, :10 rest) then move on to longer holds, or start trying to do them on the side to engage your oblique’s more. You are always welcome to do these before/after class starts, and they are great to incorporate into on the road workouts, as well!

Side Plank


A strong core=a strong back

Happy Training!

CrossFit SPT