Saturday 12-31-16

20 mins to find new 1RM Snatch

Partner WOD:
20 Rounds:
1 Clean (155/105)
7 Burpees, to 6” target

L3: 135/95
L2: 95/65
L1: 75/45, no target

Friday 12-30-16

3 aggressive warmup sets of 3 reps
6×3 HEAVY Deadlift (increasing, last three sets should be TOUGH)

10 Front Squats
15/12 Calorie Row 
3 laps around the rig HEAVY Farmer Carry

L1 75/55 (can come from rack)
L2 100/70 (can come from rack)
L3 120/90 (from floor) 53/35
L4 145/110 (from floor) 70/53

Thursday 12-29-16

L3: 4x20ft walking along wall (moving side to side), 4×10 handstand pops with the band
L2 : 4×2 around the worlds off box, 5×10 handstand band pops (try to stay hollow and reach 45-degree angle)
L1: 4×2 around the worlds off box, 4×8 wall walks (maintain hollow position & go 45-65 degrees)

5 rounds
50 double unders
10 C2B pull-ups
10 T2B
1 bar muscle up

Rest 1 min between rounds
Score is time for each round

Wednesday 12-28-16

Strength Day:
7 mins to review Split Jerk technique
2-2-2-2-2-2 Split jerk with a 2 second pause in split

For 9 rounds:
ME Thrusters for 45 secs
Rest 45 secs


10 Hip Bridges
10 GHD situps/10 zombie situps
10 Cossack Squats (5R/5L) weighted if easy

Dogs at Slate

Dogs at Slate CrossFit

We love dogs at Slate! (Sadly we don’t allow other pets in the building. No cats, no birds, no salamanders or turtles) As a dog lover my self, I know that often the time away from them at work can add up. So rather than having to crate them while you workout, I wanted a place where they could come and hang out. I also keep a huge bin of treats on the desk stocked with an assortment of treats from Mud Bay. So know that every client is free to bring their lovable, friendly companion along with them to your workout. – Jared

We ask that both you and your dog follow these rules and guidelines to ensure a safe, pleasant experience for all of our clients.

All Slate dogs need to be friendly to all people of all ages, as well as all other dogs.

Dogs are to be secured by leash during class times. Feel free to use a kettlebell or dumbbell!

If your dog is barking in class, you will be asked to take your dog outside.

Decisions made concerning enforcement of dog policy is up to each coach’s discretion.

Each dog owner is responsible for the cleaning of any mess made by your furry friend. Cleaning supplies are kept at the desk.

If you dog relives themselves in any way in the gym they will be given a single warning. A second offense will result in your dogbeing barred from coming inside the building. We do clean and disinfect the floors each night, but at night.

Any instance of fighting, biting, or aggressive behavior will not be tolerated and you will be asked to remove your dog immediately.

Owner is fully responsible for any disinfecting and cleaning costs.


Tuesday 12-27-16

Reminder of HOLIDAY HOURS: No 6am class this week. 

Tuesday 12-27-16

25 mins to test new 1RM Back Squat

14min AMRAP
200m Run
3 Hang Power Snatch (55/75)
3 HR push-ups
200m Run
6 Hang Power Snatch
6 HR push-ups
200m Run
9 Hang Power Snatch
9 HR push-ups
200m Run
etc.. (increase by 3 each round)

L1 Blank bar, Pushups on rack
L2 75/55, Pushups on rack at failure (no knee pushups)
L3 95/65 if max snatch is over 155/105


Friday 12-23-16

In four sets work up to a heavy 5 rep DL
Every 90 secs for 5 rounds: 4 Deadlifts at above
14 min AMRAP
30 Sandbag Push Press
40 (20R/20L) Sandbag lunge steps (use plates in addition to sand bags for larger classes)
30 Ring Rows
40 situps
L1 10 burpees, 20 lunges
L2 As written
L3 Feet on box ring rows

Thursday 12-22-16

5×5 deficit HSPU (off box)
3×10 L hold to standing press (off box)
5 max effort floor slides in pushed out hollow position (use frisbee to slide)

For time:
20 Squat Clean  
10 lateral Burpees Over the Bar
5 Toes To Bar
15 Squat Clean
10 lateral Burpees Over the Bar
5 Toes To Bar
10 Squat Clean
10 lateral Burpees Over the Bar
5 Toes To Bar
5 Squat Clean
10 lateral Burpees over the Bar
5 Toes To Bar

L1 75/55 FS, Hanging Knee Raises
L2 75/55 Hanging Knee Raises ok,
L3 95/65
L4 115/75

Wednesday 12-21-16

8 sets of:
Hang Squat Clean + Squat Clean + FS (increasing)
3 rounds of 2min on/2min off
12 American KBS
6 Box Jump Overs (both feet must touch the box)
6 KB Clean & Jerk Left
6 Box Jump Overs
6 KB Clean & Jerk Right
then (after the last 2min rest)
3 mins
2 attempts at a max sets of unbroken Wall Balls

Tuesday 12-20-16

15 mins to find new 1RM Push Press
CrossFit Games WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
L1) 95/65 Front Squats, Jumping pullups
L2) Pullups
L3) As written

Holiday Schedule



December 19th-23rd: Normal hours
December 24th: Closed
December 25th: Closed
December 26th: Closed
December 27th-30th: No 6am classes
December 31st: Normal Saturday hours (9am and 12pm)
January 1st: Closed
January 2nd: No 6am classes
January 3rd-onward: Normal hours


Monday 12-19-16

12 mins to find heavy triple Back Squat
Every 90 seconds for 5 rounds:
3 BS @ heaviest triple

AMRAP 18mins
30 Double Unders
10 Front Rack Walking Lunges  (95/65)

L1 45/35, Pushups w/HR
L2 75/55, Box Pike Pushups
L3 95/65
L4 Unbroken set of DU’s, 135/95

Saturday 12-17-16

18 mins to find a HEAVY 2-position Pause Snatch (pause just off floor and above knee)

Partner WOD:
For time (20min cap):
50 KBS
40 Box Jumps
30 OH Walking Lunges 45/35
20 Pull ups
10 Push ups
100 Double Unders
10 Push ups
20 Pull ups
30 OH Walking Lunges 45/35
40 Box Jumps
50 KBS
pacer: 200m Run (one partner runs while the other works)

L1 35/26 KBS, 20/20 Step up, 25/15 OH Lunge
L2 53/35 KBS, 24/20 BJ/Step up, 35/25 OH Lunge
L3 70/53 KBS, 24/20 BJ, 45/35 OH Lunge

Friday 12-16-16

Hey everyone
Been feeling crummy the past two or three days. Went to bed feeling sore and achey and woke up even worse.
I’m supposed to work the noon class and all the other guys are at their other jobs. So no noon class today as I’m going to take some medication and rest to kick it quickly.
Open gym starts at 3 and regular night classes will be going on.


5×6 Deadlift at 3021 tempo (increasing)
Rest 2 mins between sets

Partner WOD:
For time: (split up however you like)
30 Partner Burpees (one holds a plank while the other does a burpee w/lateral jumps over)
100 Wall Balls
100 Pull-ups
15 five cone suicides

L1 14/10, Jumping Pullups ok, 2x Single unders
L2 20/14, Banded Pullups ok, 3x Single unders ok
L3 20/14

Rest 5 mins then:

6 rounds: (partners alternate full rounds)
15 Blank Bar Thrusters
15 KBS
15 Box Jumps (24”/20”)

L1 4 rounds, Russian 35/26, Step ups ok
L2 6 rounds, Russian KBS 53/35, Step ups ok
L3 UB Thrusters, 53/35 American Swings
L4 UB Thrusters, 70/53 American Swings, Box jumps only

Thursday 12-15-16

Work AMRAP style for 14 mins, but focus on quality.
4 strict HSPU (off box if necessary),
6 strict knees to elbows (can do laying on floor holding pole)
8 plate walks

On a running clock:
Row 1200m
Rest remaining time
2 rounds of:
200m Farmers Carry (6 laps around rig)
10 American KBS
10 Toes to Bar
AMRAP Burpees in remaining time
Score is Row time and # of burpees (4:05 & 25)

L1: Row 1k, Farmers carry @ 35/26, KBS 35/26, Hanging knee raise or V-ups
L2: 1200m, 53/35, Hanging knee raise ok
L3: 70/53

Wednesday 12-14-16

Strength Day:
8 sets of Hang Squat Clean + Pause Front Squat + Front Squat: increasing


10 Strict Pullups
12 V-ups


4×4 Tempo Snatch Deadlift

Tuesday 12-13-16

6×4 Push Press + 2 sec hold at top

On a running 12 minute clock:
2 Rounds of:
400m Run
200m OH Plate Carry 35/25
200m Run
Max Effort Plank Hold

At the 12 minute mark everyone begins a Death by Ladder for 10 mins:
Death by Air Squats (increase by 5)

**if you fail to complete the squats in the minute, restart at 5
L1: 15/10# plate, increase by 3 air squats
L2: Written

Monday 12-12-16

12 mins to find heavy triple Back Squat
then… Every 90 seconds for 6mins:
4 BS @ 95% of heaviest triple

“The Longest Mile”
10 burpees
100m Run
10 air squats
100m Run
10 pushups
100m Run
10 situps
100m Run

L1: 3 rounds
L2: written
L3: Wear a weight vest or carry or sandbag on the runs

Sunday 12-11-16

9:00am Gym Opens
9:30am WARMUP

Food theme:
(I’m bringing some pancake batter, butter, and syrup and OJ!)

12 Days of Christmas WOD!

1 Muscle Up
2 Clean and Jerks (135/95)
3 Box Jumps (30/24”)
4 Deadlift (135/95)
5 Burpees
6 Pistols
7 HR Push-ups
8 T2B
9 Wallballs (20/14)
10 OH Lunges (135/95) – Ea leg=1
11 Calorie Row
12 Front Squats (135/95)
L3: Written
L2: 1 PU / 1 Ring Dip (Banded OK), 95/65, 24/20, Box Pistols, V-Ups,
L1: 1 Ring Row  / 1 Ring Dip or hold (Banded OK), 75/45, 20/12, Box Pistols, V-Ups

Friday 12-9-16

Due to the inclement weather there will be no 6am and 9am classes!
I will update this posting and Facebook if there are any additional closures. Be safe and stay warm! – Jared


In four sets work up to a heavy 5 rep Deadlift
Every 2mins for 5 rounds: 5 deadlifts at same weight

Push press
Walking barbell OH lunge

L1: Blank Bar
L2: 75/55
L3: 95/65
L4: 115/75

Wednesday 12-7-16

8 sets of:
Hang Squat Clean + Pause Front Squat + Front Squat

4 rounds of 3mins on/2mins off
500/400m Row
12 Slamballs

L1: ME Pushups w/HR
L2: Handstand Hold (score is total secs accrued)
L3: Written
L4: Strict HSPU

Tuesday 12-6-16

Push Press 2×4 3×3 4×2, no misses

On a running clock

7:00-14:00 AMRAP
7 Back Squats
7 Pullups
7 V-ups

14:00-16:00 rest

16:00- finish 4 AFAP
200m Run
5 Push Press
10 Box Jumps

Monday 12-5-16

12 mins to find heavy triple Back Squat
Every 2 mins for 6mins:
5 @ 90-95% of heaviest triple

40 Air Squats
15 Hang Power Cleans

L1: 75/55
L4: 15R/15L Pistols, 165/115

Sunday 12-4-16

EMOTM 15 mins
1) 45 secs ME Ring or Box Dips
2) 45 sec Ring Support Hold
3) 30 sec Hollow

4 Rounds of 3min each, 90 secs rest between rounds
400m Run
10 Wall Balls
Max Effort Double-unders in time remaining

L1: 200m Run, (14/10), SU’s ok
L2: (20/14), SU’s ok
L3: (20/14)
L4: Weight vest, (30/20)

Saturday 12-3-16

Every 90 secs for 12 rounds:
1) Snatch Pull + Hang Snatch
2) 2 Snatch + 1 OHS

Partner WOD:
Teams of 2
4 RFT:
800m run
50 wall ball
6 alternating rope climbs
10 clean and jerks (185/125)

Athlete 1 runs the 800m while athlete 2 does 50 wall ball. When both are completed move to the rope climbs where you alternate reps. Once these are completed move the the hang power snatch where you can split the reps however you want. Once round is completed the athlete who ran first is now completing the wall ball while the other runs

L1: 400m run, 25 WB, 12 rope progressions, (95/65)
L2: 4 rope climbs, (135/85)
L3: Written

You’re welcome, Mikah

Wednesday 12-1-16

Not for time. Work your way through each section before moving to the next movement
10 10 second handstand hold (belly to wall)
20 tuck ups
30 deficit hand release push up (set plates for your hands)
40 superman holds

4 Rounds of:
4 Minutes to complete:
500m row sprint +
Round 1) 5 Power Snatch + 5 burpee box overs
Round 2) 7 Back Squats + 5 burpee box overs
Round 3) 9 Front Squats + 5 burpee box overs
Round 4) Repeat round of your choice + 5 Burpee box overs