Workout of the Day

907, 2018

Nasty little WOD tonight.  Overhead squats looked strong throughout the day.  Remember to stay hollow on those pulls and get those hips involved early.  I saw a lot of athletes over pull in the beginning of the WOD and have their Pull-ups fall apart towards the end.  If that hip is involved early you will get that feeling of being weightless during the first couple rounds.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worm

Light Overhead Walking Lunge


1 Min Jog

B) 10 Min EMOM

2 Deadlifts (stay controlled and keep shoulders pinned back and bar against body)


10 Min EMOM

1st-12 Kettlebell Deadlifts

2nd-35 Sec Assault @85%

C) “Gin & Juice”


10 Clean & Jerk 135/95 (Fitness complete 8 DB Clean and Jerk Do not exceed 45/30)

10 Toes 2 bar

1 Min Rest

2 Min Max Effort Air Squats

1 Min Rest


10 Clean & Jerk 135/95 ((Fitness complete 8 DB Clean and Jerk )

10 Toes 2 bar

807, 2018

I hope you all had a great weekend, look forward to seeing you all tomorrow!  This WOD is meant to be unbroken(although some will need to break on the pull-ups).  Don’t drop that bar and hand on to the bar as long as you can!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Wallfacing Handstand Hold

Barbell Good Morning

1 Min Jog

B) Every 1:30 x 10 Sets

1st-3 Tempo Front Squats (3 sec to bottom position then 2 sec pause in bottom position)

Fitness-Complete 5 Tempo Bulgarian Split Squats each leg at a 4 sec tempo)

2nd-30 Sec Max Effort Handstand Push-ups

C) “The Reality Check”

10 Min AMRAP

12 Overhead Squat 95/65

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

6 Burpee Box Jump’s 24/20

607, 2018

last one from the road.  Have fun!

A) 38 North Warm & Stretch

B) 9 min EMOM

1st-30 sec KB Waiters Carry (right)

2nd-30 sec KB Carry (left)

3rd-10 Overhead DB Lunge 5 each leg

C) “The South Mission Shuffle”

4 Rounds

400m Run Or 28/18 cal Assault (Rotate)

25 Kettlebell Swings

15 Wallball 20/14

5 Power Clean 185/135

507, 2018

Quick one from the road.  Hope you all enjoyed the 4th!

A) 3 Min Row/Assault

every :20 sec for 3 min

Ring Rows

tempo air squats (4 sec)

sit ups

1 min Jog

B) 12 min EMOM

Halt Snatch Deadlift+Snatch Pull+Power Snatch


12 min Emom

1st-10 DB Deadlift

2nd- 10 single kettlebell high pull

3rd- 35 Sec Row @85%

C) “The Crabby Cake”

5 min Ladder

1,2,3,4,5,6,7 etc Power Snatch 115/75 (fitness 2 DB Snatch for every Snatch)

2,4,6,8,10,12,14 etc Bar Facing Burpees

3 min Rest

5 min Ladder


Dumbell Snatch 50/35

Toes 2 Bar

407, 2018

Get in and work those hotdog’s and beers off!  I’m on the road the next couple of days sorry if I miss anyone’s B Day!  These WOD’s are absolute sprints, pace.  You have a full 3 min to recover each set.   Jump of bike or rower and hit that movement right away!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swing

Wallfacing Hold

Goblet Squat

1 min jog

B) 12 Min EMOM

Don’t work more then 30 sec each min

1st-5 Deficit Handstand Push-ups

2nd-1-6 Ring MU (Scale to 5 bar MU or C2B/kip/ring-row then 5 Dips)

C) “Hello Boogie”

2 Rounds

Running CLock

2 Min Row for Cal

1 Min ME Burpee’s

3 Min Rest

2 Min Assault for Cal

1 Min UB Kettlebell Swings

3 Min Rest

Score is Cal then movement for each 2/1 set

so…..26 cal/28 KBS


307, 2018

Happy fourth of July!  We will be closed today in observance of the 4th.  Enjoy the rest day!