Workout of the Day

1501, 2018

I hope you all enjoyed your 3 day weekend, if you had one.  Fun team WOD to coach today, we will be repeating that one at some point.  Got some more barbell coming at you tomorrow!

A) 3 Min Assault/Row

Rotate every :20 for 3 min

Barbell Good Morning

Light Dumbell Bulgarian Split Squat

Lateral Box Step Up

B) Every 2 Min x 6 Sets

2 Tempo Back Squat with 4 sec to bottom position and 2 sec pause in bottom Position

C) “Dr. Feelgood”


3 Power Snatch 145/93

8 Burpee’s to 6″

2 Min Rest


4 Power Snatch 135/83

9 Burpee’s to 6″

2 Min Rest


5 Power Snatch 115/63

10 Burpee’s to 6″

Scale appropriately for your needs with a weight you can drop and pick up consistently.  Post each AMRAP Separately

1401, 2018

MLK day snuck up on me this year, we will be having a holiday adjusted schedule tomorrow.  We will be having our 9:30am class, 4:30pm open box, and 6pm WOD.  I hope you are all enjoying the long weekend.  Hope to see you tomorrow.

A) Coaches Choice

B) Teams of 2

8 Min to Build to a max total in the Squat Clean Thruster (no rebend)

C) “The Dream”

18 Min AMRAP

Teams of 2

P1-25/17 Assault or 400m Run (rotate each time)

P2- 12 Toes 2 bar

8 Ground to Overhead 135/93

12 Box Jump Up and Over 24/20

Keep Running total of AMRAP

1201, 2018

Great energy in classes all day.  Those pull-ups are starting to look more fluid each week.  WE will be hitting them hard over the next month plus.  We will also be hitting a pull-up technique session next week so if you are still battling that movement make sure to get in for that.  See you guys tomorrow to close it out!

A) 38 North Stretch and warm up

B) Wallbug’s

C) 6 Min EMOM

1st-30 sec Kettlebell Waiters Carry Left

2nd-30 sec Kettlebell Waiters Carry Right

D) “Seven & Seven”


15 Overhead walking Lunges 45/30

10 Games Push Ups

5 P0wer Cleans 155/113

3 Min Rest


15 Kettlebell Swings

10 Medball Full Cleans 20/14

5 Shoulder to Overhead 155/103

1101, 2018

Man I saw some heavy breathing when athletes got to that wallball.  Just to get there that fast was an accomplishment, awesome to see so many pick that thing up and go all out for that last minute.  Come finish out the week!  Go heavy on the Snatch pull complex.

A) 3 Min Assault/row

2 min rotate every :20 sec

Light Dumbell Strict Press

Bulgarian Split Squat (rotate legs each round)

Ring Rows

1 Min Jog

B) 12 Min EMOM
1st-Halting Snatch Deadlift(3 sec)+Snatch Pull+Snatch Hi-Pull

2nd- 3 Weighted Tempo Ring Dips (4 sec)

C) “Where’s Waldo”

11 Min AMRAP

40 Double Unders

12 Chest 2 Bar Pull-ups (scale to kip or Ring Row)

6 Front Squat 175/123

****@ 0:00, 4:00, 8:00 complete 30 sit-ups

1001, 2018

Looking forward to hearing about the PM class times.  Morning had some great efforts on the board.  Shout out to Scott E who was 22 cals from finishing Rx!  We are going after those shoulders tomorrow!  No pacing these suckers, go all out each 3 min.   Got some sprints planned, hope to see you in there.

A) 3 min Row/Assault

Rotate every :20 for 3 min

Wallfacing Handstand Hold

Air Squats

Inch Worms

1 min Jog

B) Every 2:00 x 7 sets

Push Press+Push Jerk+Split Jerk (Pause for two full second between reps on front rack)

C) “Three Sheets to the Wind”

2 Rounds

3 Min to Complete

200m Run

21 Box Jump up and Over 24/20

AMRAP Alt Dumbell Power Snatch 50/35

2 Min Rest

3 Min to Complete

18/13 Cal Assault Cal

18 Burpee’s to 6″

AMRAP Wallballs 20/14

2 Min Rest

You Score is Number of Dumbell Snatch and Wallballs for each round.  Post separately.

901, 2018

I hope the PM classes got after that one, I know the early morning and 9:30 put up some great numbers.  We got a nice long one for you tomorrow.  If you finish this one put up your time and not put up your number of reps.  Just put your head down and work on this one.  Stagger athletes in to row.  If rowers happen to all be taken on back end complete Assault  Have fun.

A) Coaches Choice

B) Every 1:30 x 8 sets

1st- 30 Sec unbroken Dumbell Bench Press (go light and move consistently)

2nd-30 sec Unbroken Bent over dumbell row (dumbell in each hand)

C) “The Gut Punch”

20 Min Cap

50/40 Cal Row

40 Walking lunges (no load alt legs)

30 Toes 2 Bar

20 Dumbell Thrusters 45/30

10 Ring Muscle Ups (scale to strict pull and dips or 10 challenging ring rows and dips no kipping)

20 Dumbell Thrusters 45/30

30 Toes 2 Bar

40 Walking Lunges

50/40 Cal Row (or 45/32 call assault)