Close Grip Bench Press

Establish a 5 RM

3 x 5 @ 90% RM


Metcon (For Distance)

Partner WOD (2 Person teams)

EMOM – 20 Min

ME Row for Distance

*Partner 1 Rows for max distance the first minute. Partners alternate each minute for 20 Min

**If you have no partner, you will row 1 min on, 1 min off for 20 Min



aint nobody got time for that

Happy birthday to you… Happy birthday to you… Happy birthday to Old Cheesy Balls… Happy birthday to youuuuuu :) ¬†Happy Birthday Kyle! Its been great witnessing your progress at the box.

This WOD’s for you!



12 Min to establish 1 RM Turkish Get Up


Metcon (for time)

40 Cal Row

40 Floor Press 95/65

40 Wall Ball 20/14

40 Box Jump 24/20

40 KBS 24/16

40 Sit Up

40 DB Snatch 45/25

40 Burpee

40 DU


**30 Min CAP



tegan:jean pushups

Here’s two ladies who started out doing push ups off of a 24″ box. Here they are doing 60 push ups off of a 2″ Ab Mat! WOW!!

Way to go Tegan and Jean :)


Front Squat

5 x 2 @ 80%

3 x 3 @ 80%


Metcon (for time)

AMRAP- 10 Min

5 Clean & Jerk 135/95

10 Burpee Box Jump 24/20


Hero WOD Week


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor



For time:


Handstand Push Up

Ring Dip

Push Up



Shoulders – Triceps


Hero WOD Week

push your tush

CrossFit is about supporting our Hero’s. Recently, CrossFit Athlete Inside has lost one of their own, Samantha Yeung. To show respect for Samantha and her family, CrossFit AI and supporting box’s have been performing a WOD in her honour.

In support of our friends in Calgary who have had the pleasure of training with Samantha, we would like to do the same.

To read Samantha’s story and to donate, follow this link.


Let’s continue to remember those we have lost and have made impacts on our lives while we sweat and grind through, Push Your Tush, for Samantha.

“Push Your Tush”

For Time:

32 DU


9 Rounds

2 Squat Clean 225/155

11 Burpee over Bar

14 Alternating Drop Lunges off a 3″ Height


32 DU


Hero WOD Week


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.



5 Rounds (For time)

100′ Bear Crawl

100′ Standing Broad Jump

* 3 Burpees after every 5 Broad Jumps

**If you have a 20lbs weight vest, wear it


Hero Week WOD


U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.



AMRAP – 10 Min

8 T2B

8 DB Thrusters 35/25

12 DB Walking Lunges 35/25





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