WOD – February 1, 2019

Skill Work

Hang Power Snatch Cycling-Take about 10-15 Minutes to practice/find the right weight for the workout.-In a workout like this, ideally you’d be able to hang on for at least an unbroken set of 7.


21-15-9Hang Power SnatchLateral Burpees Over the Bar-Rest for 3 Minutes9-15-21Lateral Burpees Over the BarHang Power Snatch*Shoot to complete each piece […]

By |January 31st, 2019|WOD|1 Comment

WOD – January 31, 2019

Teamy Thursdee

In teams of 3 accumulate 8,000 Meters on the Rower.-Rotate after another partner completes one round of the following:20 Cal Bike10 Farmer Carry (25′)

*The flow will go like this, Partner 1 is rowing, Partner 2 is completing a round, and Partner 3 is resting.

By |January 30th, 2019|WOD|0 Comments

WOD – January 30, 2019


3 Sets of Bulgarian Split Squats10 reps (Heavy)8 reps (Medium)6 reps (light)*Complete the full sequence (10/8/6) on your right leg then complete the full sequence on the left leg. Rest 2-3 minutes after complete both legs. Just to be clear this is 3 sets of 10/8/6 on each leg, so pick weight appropriately.


3 Rounds […]

By |January 29th, 2019|WOD|0 Comments

WOD – January 29, 2019


Grab a pair of medium to light Dumbbells for this part.

Tabata- Z Press Rest 2 MinutesTabata- Floor Press

*If you’d like to spice things up, during the 10 seconds rest hold weights at extension. For the Z Press they’d be extended over head and the Floor Press extended above chest.


3 Rounds for […]

By |January 28th, 2019|WOD|0 Comments

WOD – January 28, 2019


Deadlift 5×4 *Build to a heavy 4


9 Minute AMRAP 8 Power Cleans (135/95) 36 Double Unders

By |January 27th, 2019|WOD|1 Comment

WOD – January 25, 2019


3 Rounds for Reps: 3 Minutes Max Calorie Row 2 Minutes Max Back Squats (Body weight) 1 Minute Max Bar Muscle Ups -3 Minutes rest between rounds

Goal reps: Advanced 100/90/80 Rx 90/80/70 Beginner 80/70/60

*The goal for each round is to accumulate the goal number of reps. If you don’t hit the goal number then […]

By |January 24th, 2019|WOD|0 Comments

WOD – January 24, 2019


3 Rounds for reps:1 Min – Max Reps Toes-2-Bar1 Min – Max Reps Burpees *Rest 1 Min after each round

Midline Work

3 Sets:20 – 30 Oblique Twists to the Right + 20 Sec Hold20 – 30 Oblique Twists to the Left + 20 Sec Hold 5 Inch Worms

*For the oblique twists, -Secure a band to the rack […]

By |January 23rd, 2019|WOD|0 Comments

WOD – January 23, 2019


7 sets of 2 reps:

Power Clean Complex – 1 Deadlift + 1 Power Clean, 1 Deadlift + 1 Power Clean

-This should be completed unbroken at non-maximal weights aka don’t maxout this complex, find a weight that is challenging but doable. 


7 Minute AMRAP:10 Sumo Deadlift High Pulls (95/65)10 Pull Ups

By |January 22nd, 2019|WOD|0 Comments

WOD – January 22, 2019


With a Partner Alternate for 10 Rounds total:

20 Cal Assault Bike Sprints


Bulgarian Split Squat Death Sets

-For a “Death Set” perform 8 split squats then hold at 90 degrees (parallel) for 8 seconds. Have your partner count for you and be sure you’re holding for an actual 8 seconds. Do this 3 times on each leg […]

By |January 21st, 2019|WOD|1 Comment

WOD – January 21, 2019

In observance of Martin Luther King Jr. Day our schedule is as follows, 5:30 AM8:30 AMOpen Gym12:00 PM(Afternoon/Evening classes cancelled)Regular schedule tomorrow.


Bench Press 3x10After each set of barbell Bench Press, grab 2 LIGHT-MEDIUM Dumbbells or Kettlebells and do 20 reps of Floor Press.*Rest 2-3 Minutes between sets


3 Rounds for time:400 Meter […]

By |January 20th, 2019|WOD|1 Comment