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1109, 2018

Wed, Sept 12

By |September 11th, 2018|Categories: Random|Tags: |0 Comments

I hope everyone had a moment to reflect on 9/11 today.  It is crazy how quickly these last 17 years have passed.  I still vividly remember waking up to the news that morning when my dad called me.  my thoughts continue to be with anyone who lost a loved one that day.  We have a high rep AMRAP coming at you tomorrow.  Be smart with how you break up those reps early, especially the T2B!  Have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Walking lunges

Bear Crawl

Russian Kettle Swings

1 min Jog

B) Every 1:30 x 8 sets (rotate)

1st-30 sec Tempo Close Grip Bench Press (4 sec) (fitness use DB))

2nd- 30 sec Tempo Hammer Curls (4 sec) move both DB at once

C) “30 Something”

18 Min AMRAP

30 Shoulder to Overhead 95/65 (fitness use DB)

30 Box Jump up and over 24/20

30 Toes 2 bar

30/24 Row Cal or 24/17 Assault Cal

1009, 2018

Tues, Sept 11th

By |September 10th, 2018|Categories: Random|Tags: |0 Comments

Another good day of squats and great push on that run after the ladder today.  We have some sprints coming at you tomorrow, do not pace go all out for 3 min!

A) 5 Min Row/Assault

2 Rounds

30 Sec Wallfacing Handstand Hold

30 Ring Row

1 Min Jog

B) 4 Min AMRAP Strict Handstand Push-up (if you struggle with strict go to kipping HSPU.  If you do not have HSPU complete

4 Min EMOM

10 Strict Dumbell Press

Rest 5 Min

4 Min AMRAP Strict Pull-up (if you struggle with strict go to kipping) cap pull-ups at 60 for strict or kip if you hit 60 go to assault to stay warm.  Those who do not have pull’s complete

4 Min EMOM

12 Ring Rows

C) “The Black Hole”

2 Rounds


16 Alt Dumbell Power Snatch 50/35

8 Burpee Box Jumps 20/20

2 Min Rest


24 Double Unders

6 Plate Burpees 45/25 (Plate goes from ground to overhead)

2 Min Rest

909, 2018

Mon, Sept 10th

By |September 9th, 2018|Categories: Random|Tags: |0 Comments

Last one for the road, week 4 of the squat cycle is upon us with another 5% increase!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral box step up

Barbell Good Morning

Light Overhead Walking Lunge

200m Run

B) Every 3:30 complete these sets of Back Squats

1×8 @65%

1×6 @75@

1×4 @85%

1×4 @90%


10 Min EMOM

1st-30 Sec Dumbell Box step up to 20′

2nd-35 Sec Assault @85%

C) “The Chicken Tender”

8 min Ladder

                                     1,2,3,4,5,6,7,8,9,ect Hang Power Clean 135/95 (Fitness use Dumbell

2,4,6,8,10,12,14,16,18, ect Wallballs 20/14

Cash Out

800m Run for time

709, 2018

Sat, Sept 8th

By |September 7th, 2018|Categories: Random|Tags: |0 Comments

Quick one from the road, have fun!

A) 38 Stretch

B) 5 Min Row/Assault at 50-60%


2 Rounds

30 Sec Handstand Hold

30 Russian Kettle Swings

C) “Portlandia”

1000/850M Row

25 Shoulder to Overhead 95/65

25 Box Jump up and over 24/20

25 Kettle Swings

50/35 Cal Assault

25 Shoulder to Overhead 95/65

25 Box Jump up and over 24/20

25 Kettle Swings

609, 2018

Fri, Sept 7th

By |September 6th, 2018|Categories: Random|Tags: |0 Comments

Squat cycle coming again tomorrow and fun fast moving WOD to finish out the week.  Have fun!

A) 3 Min Row/Assault

Every :20 Sec for 3 min

Lateral Box Step Up

Light Bulgarian Split Squat

Tempo Air Squat

200m Run

B) Every 3:30 complete these sets of Front Squats

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%


10 Min EMOM

1st-10 DB Single Arm Overhead Lunge (5 each leg/arm)

2nd-35 Sec Row at 85%

C) “The Dirty Bird”

15 Min AMRAP

25 Power Snatch 75/55 (Fitness DB Snatch)

50 Walking Lunges

75 Double Unders

509, 2018

Thurs, Sept 6th

By |September 5th, 2018|Categories: Random|Tags: |0 Comments

Looks like 2-3 rounds across the board for those two WOD’s.  I hope those WOD’s broke pushed that lactic acid out of those legs.  Got some jerk work scheduled for tomorrow and front squats coming Friday!

A) 3 Min Row/Assault

every :20 sec for 3 min

Bear Crawl

Supinated Bar Hand

Russian Kettle Swing

1 Min Jog

B) Every 1:30 for 10 Sets

Push Press+Push Jerk+Split Jerk


12 Min EMOM

1st- 6 Dumbell Push Press+6 Dumbell Push Jerk

2nd- 30 Sec Double Unders

3rd-35 Sec Assault at 85%

C) “The Zippo”

3 Rounds

400m Run

9 Dumbell Power Clean 50/35

12 Push Up

15 Toes 2 bar

18 Wallballs 20/14

409, 2018

Wed, Sept 5th

By |September 4th, 2018|Categories: Random|Tags: |0 Comments

Those thrusters got D-D-D-D-Dark.  Insane effort by all tonight.  Some big squat numbers to.  Rene B battling a 6 rep at 315 to finish, he will without doubt feel that one tomorrow.  We have some great Metcon’s to break it all up and get that blood moving tomorrow.  Have fun!

A) 5 Min Row/Assault at 50-60% use this to build to a sweat

2 Rounds

30 Sec Ring Rows

30 Sec Handstand Hold

B) 9 Min EMOM

1st-30 Sec Toes 2 Rings

2nd-30 Sec Sit-ups

3rd- 30 Sec Plank or weighted Plank

C) “Vertigo”

9 min AMRAP

21/18 Cal Row

15 Dumbell Deadlift 50/35

9 Box Jumps 30/24

4 Min rest


17/12 Cal Assault

15 Pull-ups

9 Handstand Push-ups

309, 2018

Tues, Sept 4th

By |September 3rd, 2018|Categories: Random|Tags: |0 Comments

Great turnout this morning for the 9:30am WOD.  We re back on the Squat cycle for the 3rd week.  Jumping up 5% to end the last set tomorrow.  Even if you feel good, do not change the 1RM number you started with.  Keep working off that number consistently.  You are going to be smoked going into the 1 mIn ME thrusters tomorrow, do what ever you can to pick up that bar and start moving.  It is just a minute:)

A) 3 Min Row Assault

Every :20 sec for 3 min

Barbell Good Mornings

Lateral Box Step Ups

Light Overhead Walking Lunges

1 min Jog

5 Min Back Squat Warm Ups

B) Every 3:30 complete these sets of Back Sqauts

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%


10 min EMOM

1st-30 Sec Dumbell Reverse Lunge

2nd- 35 Sec Row @ 85%

C) “The Backhand”

2 Rounds


15 Kettlebell Swings

15 Burpee’s

directly into

1 Min AMRAP Thrusters 95/65 (fitness use dumbell)

3 Min Rest

Score is Rounds and # of Thrusters for each Round

209, 2018

Mon, Sept 3rd

By |September 2nd, 2018|Categories: Random|Tags: |0 Comments

I hope you all are enjoying the long weekend.  Since there is only one WOD tomorrow at 9:30am we will be pushing the squat cycle this week to Tues and Friday.  I hope you guys get down early to get after one before hanging with friends and family for the day.  Have fun!

A) 6 min

p1 Run Street to river

p2-Repeat until P1 comes back in

5 Burpee’s

5 Air Squats

5 Hollow Swings

B) 10 Min EMOM

1st-30 sec tempo single arm dumbell Press (4 sec) Right

2nd-30 sec tempo single arm dumbell Press (4 sec) Left

C) “The Noose”

P1 Run 400


21- Sit-ups

15- Wallballs 20/14

9- Hang Power Clean 115/75

3108, 2018

Sat, Sept 1st

By |August 31st, 2018|Categories: Random|Tags: |0 Comments

One more reminder that we will be having one WOD on Monday for labor day at 9:30am.  Shout out to Chelsea K with the high score of 14+32 on that WOD today, she was flying on those burpee’s.  See you guys tomorrow!

A) 38 North Warm and Stretch

B) “The Sling Shot”

2 Rounds

4 Min to Complete 400m Run

12 Power Clean 135/95 (Fitness Dumbell Clean)

Max Effort Air Squats

2 Min Rest

4 Min to Complete 400m Run

12 Shoulder to Overhead 135/95 (Fitness use dumbell)

Max Effort Sit-ups

2 Min Rest