Workout of the Day

1609, 2018

Last one from the road and last portion of the squat cycle before we retest next week.  Take 4:00 min rest for the last two sets.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good Morning

Lateral box Step up

Light Overhead Walking Lunge

1 Min Jog

B) Every 3:30 for first 2 sets every 4:00 2nd two sets

1×6 @70%

1×6 @80%

1×3 @90%

1×2 @95%

12 Min EMOM

1st-5 Tempo Bulgarian Split Squat (4 sec) Right

2nd-5 Tempo Bulgarian Split Squat (4 sec) Left

3rd-35 Sec Assault at 85%

C) “The Cement Mixer”

4 Rounds

1 Min Barbell Thrusters 45/33(fitness use very light DB or 15# bar)

1 Min Burpee’s

1 Min Row for Cal

1 Min Rest

Post score for each round

1409, 2018

Quick one from the road, have fun with this partner WOD.

A) 38 North Warm and Stretch

B) 12 Min EMOM

1st- 30 Sec KB Waiters Carry Right

2nd-30 Sec KB Waiters Carry Left

3rd- 30 Sec Air Squat

C) “Snake Eyes”

Teams of 2

400m Run Buy in


14 Min AMRAP

14 Clean and Jerk  (face off and go 1 for 1)

10 Simultaneous Toes 2 Bar (must move at the same time 10 each)

6 Partner Plank Burpees (6 each p1 go first then p2 next)

400m Run Cash Out

1309, 2018

I hope you guys had fun with that run WOD today.  See you tomorrow to close out the week!

A) 1 Min Jog

Every :20 sec for 3 min

Tempo Air Squat

Supinated Bar Hang

Inch Worm

1 Min Jog

B) 12 Min EMOM

1st-10/8 Cal Row

2nd-12 Dumbell Deadlift

3rd-30 Sec sit-ups

C) “The Firefly”

8 Rounds

20 sec Max Effort hang Power Snatch 75/55 (fitness use DB)

10 Sec rest

20 Sec Push-Up’s

10 Sec Rest

20 Sec Assault Sprint Cal

10 Sec Rest

Post running total


1209, 2018

Big b Day shout out to twin momma to be Sarah P!  This young lady has been a force within this community from the day she walked in.  Sarah took to our sport fast.  Sarah is natural athlete, and with competitive background jumping horses she had a powerful base that seamless transitioned to any squatting movement.  Besides Sarah’s ability at our sport she is just a pleasure to be around.  Sarah is always there to offer a smile and good conversation to anyone that is around her.  Sarah has been a huge part of our community from the day she joined us and I am stoked to have her a part of this thing for so long.  Happy B Day Sarah!   I saw a bunch of 2+ rounds on that board today, great work.  Hitting the 2nd day of the squat cycle tomorrow have fun. Go fast and unbroken on this WOD!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Goblet Squat

Mountain Climbers

Light Bulgarian Split Squats

1 Min Jog

B) Every 3:30 complete these sets of Front Squats(add 30-45 more sec of rest for the last set @90%

1×8 @65%

1×6 @75@

1×4 @85%

1×4 @90%


10 Min EMOM

1st- 10 Dumbell Front Squats

2nd-35 sec Row at 85%

C) “The Shining”

4 Rounds

400m Row

15 Kettle Swings

12 Thrusters 75/55 (Fitness use light DB 35/20 max)

9 Pull-ups

1109, 2018

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

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