Category Archives: WOD

April 12

FT: and Reps:
400m run
Max unbroken pull-ups
400m run
Max unbroken HSPU
400m run
Max unbroken T2B
400m run
Max unbroken pushups
400m run
Max unbroken hollow rocks

KB bent over rows: 10-10-10-10

April 10

Snatch: 15mins to build to 1RM power or squat

6min EMOTM:
Snatch 1 rep @80-85% of 1RM

8min AMRAP:
5 power snatches (135/95#)
10 Burpee over the bar

April 4

Weighted Strict Chin-ups: 3-3-3-3-3-3-3
Hollow Rocks: 10-10-10-10-10-10-10
*preform after each set of chin-ups

6min AMRAP:
12 KBS russian (32/24kg)
8 Burpees

2mins Rest

10 KBS russian (32/24kg)
10 Burpees

Weekend Classes Cancelled April 8/9


As many of you know, this weekend is the annual Mid-Atlantic Affiliate Challenge, aka MAAC. For those not familiar, MAAC is a two day CrossFit Competition held is Maryland and hosted by 12 Labours CrossFit. It is consistently one of the largest competitions each year with hundreds of teams involved,  and it is an absolute blast.

I am thrilled to say that between H1 and H2 we have almost 10 teams representing Hierachy at MAAC this year. This is amazing and we can’t wait to see how everyone does.

Both fortunately and unfortunately, these teams also include almost every Coach at CrossFit Hierarchy, leaving us with no available staff. As such, we will be cancelling Saturday classes and Sunday Open Gym and Barbell this weekend. We hate cancelling classes and apologize for any inconvenience, but hope that you all understand and support our teams heading to the competition!

If you have any questions or concerns, please contact Coach Dave at