Workout of The Day

WOD Wednesday January 16th:


A: Paused Front Squat 

x5 rounds-same weight

x5 reps w/2 sec pause in bottom

rest 10 sec

Box Jump + Step Down x5 reps for explosiveness

rest 30 sec

B: Metcon (AMRAP - Reps)

5 sets; 30 sec on/30 sec off

-Double Unders
int: Single Unders

-Row for Cal

-Squat Clean x4 singles
[no touch n go]
int: Slam Ball for max reps
rx: build up in weight

Workout Of The Day

WOD Tuesday January 15th:

Metcon (AMRAP - Rounds and Reps)

13 minute Amrap

15 push up
12 toes to bar
9 over head squat 115/75

Workout Of The Day


WOD Monday January 14th:

A: Snatch Balance  

10 min EMOM
x5 reps for quality
int: OHS x8-10 reps

B: Metcon (AMRAP - Reps)

3 rounds; for max reps
1 min per station, rest 1 min after all 3 are complete

1. 1DB Power Snatch 50/35#
2. 1DB Box Step over
3. 1 min Airbike/Row

int: Low BJ + Russian KBS
adv: 70/50#

A: Snatch Pull

Workout Of The Day

WOD Friday January 11th:


A: Clean Grip Deadlift 

15 min to build to 10RM

B: Metcon (AMRAP - Reps)

10 min capacity
4 min max cal row/Airbike
3 min 1DB hang CJ [50/35#]
2 min Kipping HSPU
1 min Burpee box jump over 24/20"

Workout Of The Day

WOD Thursday January 10th:

A: Half Kneeling Filly Press 

Build to an 5RM each arm, 21x1
tempo starts at the top, 2 seconds down to your shoulder 1 second pause, 1 second back to the top, 1 second pause

B: DB prone row 

build to a 5 rep

C: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP:

25’ HS Walk
15x Overhead Bumper Plate Sit Up(plate will stay above your head the whole time--will not touch the ground behind you)
2KB Front Rack Carry 100’

Workout Of The Day


WOD Wednesday January 9th:

A: Front Squat 

build to 5RM
 One Set every 2 min for 12 min

B: Macho Man (AMRAP - Rounds)

EMOM x12

3x Power Clean +
3x Front Squat +
3x Shoulder to Overhead

Goal is to complete 10 rounds...

Workout Of The Day

WOD Tuesday January 8th:


A: Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press 

25 min clock

Assault bike cals (AMRAP - Reps)

60sec max cals on assault bike

Workout Of The Day

WOD Monday January 7th:

Metcon (AMRAP - Reps)

10 minute work capacity

4 minute max cal row
3 minute single db clean and jerk 50/35
2 minute handstand pushups
1 minute burpee box jump overs 24/20

Back Squat (building)

Workout Of The Day


WOD Friday January 4th:

A: Deadlift 

5 sets to build to a moderate 5 rep
@2020 tempo

rest 2 min after each set

B: Metcon (Time)

21-15-9, reps for time
KB Walking Lunge [L+R =1]
Russian KBS
Pull Up

Workout Of The Day

WOD Thursday January 3rd:


A: Strict Press

4 sets to build to a moderate 8 rep

B: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

40 Double Under
20 Single Arm DB PushPress [alt arms as needed]
10 DB Hang Power Clean alt [arms as needed]
100' DB Farmers Carry [50' L/50'R]

Workout Of The Day

WOD Wednesday January 2nd:

Front Squat 

5 Rounds

5 Front squats—same weight all sets @30x1

Alt with

8 (2) DB bent over rows

A: Metcon (AMRAP - Reps)

3 Rounds for reps
1 min at each station; Rest 1 min after all stations complete

Wallballs 20/14#
Cal Row


Workout of The Day


WOD Monday December 31st:

31 (Time)

 '31' - aka, the end of 2018

For time:
31 Push Press (75/53 lb)
31 Pull-Ups
31 Sit-Ups
31 Snatches (75/53 lb)
31 Push-Ups
31 Lunges
31 Toe to Bar
31 Overhead Squats 75/53#
31 Box Jumps (24/20 in)
31 Double-Unders
31 Thrusters (75/53 lb)
31 Burpees

Workout of The Day

WOD Friday December 28th:


Kelly (Time)

5 Rounds for time of: 
400m Run 
30 Box Jumps, 24'' / 20'' 
30 Wall-Ball Shots, 20# / 14#

35 min time cap

Workout Of The Day

WOD Thursday December 27th:

A: Deadlift

Build to a 10 rep

B: Metcon (AMRAP - Rounds and Reps)

12 min AMRAP;
Climbing Ladder
1x DB Power Snatch each arm + 10x Jump Rope Passes
2x DB Power Snatch +20x Jump Rope Passes
3x DB Power Snatch + 30
4 +40
5+50, etc, etc

Jump rope passes are any combo
of single/Double/Triple

Workout Of The Day


WOD Friday December 21st:

A: Strict Press 1

5 min to build to a 1 rep

Diane (Time)

Deadlifts, 225# / 155# 
Handstand Push-ups


Workout Of The Day

WOD Thursday December 20th:


A: Handstand Walk 

int: Wall Facing HS Hold for max time;
rx: Max handstand walk best of 3 attempts

B: Metcon (No Measure)

Standing Triple Jump
Best of 3 attempts
Both Feet
Non-Dominant Leg
Dominant Leg
Must Stick the landing - measure from back of heels.

C: Annie (Time)


C: Flight Simulator  (Time)

Unbroken dubs
if you break- repeat that number again


Workout Of The Day

WOD Wednesday December 19th:

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats

Mary (AMRAP - Rounds and Reps)2

0-Minute AMRAP of: 
5 Handstand Push-ups 
10 Pistols (5-L / 5-R) 
15 Pull-ups

Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Workout Of The Day


WOD Tuesday December 18th:

A: Power Clean 

15 min to build to a 1 rep

B: Grace (Time)

For Time: 
30 Clean and Jerks, 135# / 95#


Workout Of The Day

WOD Monday December 17th:


 A: Back Squat 

15 min to build to a 1 rep max

B: Back Squat 

Max reps unbroken at 85% of todays 1 rep

C: Weighted Pull-ups 

10 min to build to a 1 rep weighted

D: 500m Row (Time)

Max Effort 500m Row