WOD – August 1, 2016

“But flexibility can be improved at any age with enough persistence and consistency. As I say repeatedly, the only real trick to stretching is to do it frequently, regularly and consistently.”

-Greg Everett

If you’re looking for a good quick read, Learning Olympic Lifts at 40.


Stirct Press – 6×5

If you have trouble keeping your […]

By |July 31st, 2016|WOD|0 Comments

WOD – July 29, 2016


Shoulder Touch Practice 

Here is a quick video of some progressions for the Shoulder Touches.


3 Rounds for times:
500 Meter Row
12 Kb Thrusters (53/35)
20 Shoulder touches (or suitable progression based on ability)
Rest as needed between rounds

By |July 28th, 2016|WOD|1 Comment

WOD – July 28, 2016

10-15 Minutes: warm up OHS

Partner WOD

3 Rounds for reps:
– 5 Minute AMRAP:
5 Overheads Squats (115/75)
10 Burpees
15 Sit Ups
– Rest 1 Minute


Take the remainder of class to establish a 1 rep Power Snatch

By |July 27th, 2016|WOD|0 Comments

WOD – July 27, 2016

Today we are flippin’ the script with the WOD first and Strength/Skill session after.


2 Rounds for time:
50 Wall Balls
25 Hand Release Push Ups/20 SHSPU
50 Double Unders 


5×5 Deadlift – with 3 Wall Walks between sets.  The wall walks should be performed with a 10 second hold at your top position.  

EMOM of the Day

12 Minutes
1st Min: […]

By |July 26th, 2016|WOD|0 Comments

WOD – July 26, 2016


A.) Take 15 Minutes to establish a 3 Rep Max Push Press

B.) Max reps at 75% of above 


3 Rounds for time:
10 Strict Pull Ups
20 Kettlebell Swing (53/35)
200 Meter Run

Extra Work

12 Minute EMOM
Even: 20|14 Cal Row
Odd: 15 Burpees

By |July 25th, 2016|WOD|0 Comments

WOD- July 25, 2016


Front Squat – 5×5

*All five sets should be working sets. Work up to a heavy, but perfect 5rm.


Power Elizabeth
Power Cleans (135/95)
Ring Dips

*Scales for the ring dips: negatives, banded ring dips, box dips, push-ups. Make them challenging but manageable.

By |July 24th, 2016|WOD|0 Comments

WOD – July 22, 2016

Saturday Schedule: Open Gym 8:30am – 11am (no Team WOD)

Take 10 – 15 Minutes to warm up your Power Clean.  With today’s workout, work until either set amount of reps is completed or until clock runs out.  If you finish the set reps before time expires then rest the remainder of time. 


5 Minutes:
Calorie Row
Hand Release […]

By |July 21st, 2016|WOD|0 Comments

WOD – July 21, 2016

The 2016 Games are here!  Who do you think is going to take it this year?


For time:
400 Meters of Walking Lunges

*Today’s workout is definitely more fun in big groups.  So don’t let your buddies down and get your butts in the gym.

Extra Work:

30 – 20 -10
Calorie Row
GHD Sit Ups (sub toes to bar)

By |July 20th, 2016|WOD|0 Comments

WOD – July 20, 2016


3 Rounds:
Single Arm Overhead Press (8-10)
30 Second Side Plank ea. side
Single Arm Row (8-10)


Kettlebell Swing (53/35)

Extra Work

4 sets of 400 Meter Run

By |July 19th, 2016|WOD|0 Comments

WOD – July 19, 2016


15 Minutes to climb to a heavy complex of the following:
1 Power Snatch + 1 Overhead Squat


Power Snatch (95/65)
Overhead Squat
Box Jump/Step Up (24/20)

By |July 18th, 2016|WOD|0 Comments