2410, 2019

Friday, Oct 25th

By |October 24th, 2019|Categories: Random|Tags: |0 Comments

Repeat WOD tomorrow. Whether you have HSPU or not there are many ways to scale this thing and have fun! The one piece of advice I have is don’t pull deadlift weights you are not comfortable with. If you need to scale the second half of this with the heavier dead take an RX score to that point and scale! New HSPU standard this year. I am coaching all classes tomorrow so the WOD will be clearly explained. I will be programming two WOD’s for those not doing open so they can get a nice and fast 9 min EMOM first and try this one second if they want. it is only 9 min so it is a quick one! Don’t be afraid of this one guys the vast majority of this box will scale, almost everyone! We will also scale WOD for those not doing open.

A) 3 Min Row/Assault then every :20 sec inch worms/barbell good morning/lateral box step up then 1 min jog

B) For those not doing open but wanting more of a workout

9 Min EMOM

1st-25 Sec Double Unders

2nd-30 sec Single Arm Hang Clean and Jerk (15 sec an arm) 50/35

3rd-35 Sec Assault

C) “20.3 AKA 18.2”

Workout 20.3 (Repeat of 18.4)

For time:
21 deadlifts, 225 lbs / 155 lbs Scale to DB or lighter weight
21 handstand push-ups scale to Push Ups
15 deadlifts, 225 lbs / 155 lbs
15 handstand push-ups
9 deadlifts, 225 lbs / 155 lbs
9 handstand push-ups
21 deadlifts, 315 lbs / 205 lbs
50-ft. handstand walk (scale to Bear Crawl)
15 deadlifts, 315 lbs / 205 lbs
50-ft. handstand walk
9 deadlifts, 315 lbs / 205 lbs
50-ft. handstand walk

Time cap: 9 min.

2310, 2019

Thurs, Oct 24th

By |October 23rd, 2019|Categories: Random|Tags: |0 Comments

20.3 announced tomorrow, what will it be…….

A) 3 Min Row/Assault then every :20 sec for 3 min slow push ups/inch worms/ring rows then 1min jog

B) 12 Min EMOM

1st-4 Bench Press

2nd-4 Weighted strict pull/4 pull/4 ring rows

C) “The Iron Cross”

8 Rounds

20 Sec Alt Dumbell Power Snatch 50/35

10 Sec Rest

20 Sec Box Jump up and Over 24/20

10 Sec Rest

20 Sec Reverse Barbell Lunge 95/65 (Fitness dumbells)

10 Sec Rest

2210, 2019

Wed, Oct 23rd

By |October 22nd, 2019|Categories: Random|Tags: |0 Comments

Got some feedback from the coaches about 20.2 and word is you guys killed it. Special shout out to Josiah with the 3rd best score in the box! Pretty cool to see an athlete with less then a year in the box do so well on a DU open wod! Got some fun sprints tomorrow to push those lungs! Push it on run and assault!

A) 3 Min Row/Assault then every :20 sec for 3 min russian kettle swings/box step ups/lunges then 1 min jog

B) 9 Min EMOM

1st-30 Sec Kettlebell Waiters Carry (Right)

2nd-30 Sec Kettlebell Waiters Carry (Left)

3rd-30 sec Medball Cleans

B) “The Cheese Plate”

2 Rounds


9 Jumping Barbell Back Squats 45/35 (please don’t drop barbell)

6 Push-ups

3 Hang Dumbell Clean 50/35

2 Min Rest

3 Min to Complete

28/19 Cal Assault then

AMRAP Kettlebell Swings

2 Min Rest

3 Min to Complete

400M Run then

AMRAP Toes 2 bar

2 Min Rest

2110, 2019

Tues, Oct 22nd

By |October 21st, 2019|Categories: Random|Tags: |0 Comments

Back in the States! Great trip away but good to be home. I want you guys finding a strong “Strokes Per Minute or “SPM” on the Row tomorrow in which you can go hard but have energy when you get off to keep moving consistently. Somewhere around 85%-90%. Look at the SPM on the row and remember it We are all different but around 23-28 SPM is a pretty good pace to move fast and have energy still. If this doesn’t make sense ask a coach tomorrow for explanation. This is a fast way to get good in row WOD’s.

A) 3 Min Row/Assault then every :20 sec for 3 min wallfacing Handstand hold/Hollow Swings/Inch Worm

B) 12 Min EMOM

1st-3 Touch N Go Push Jerk (20 Sec Dumbell Push Press)

2nd-5 high Box Jumps

C) “The Reality Check”

4 Rounds Running Clcok

1 Min Row (find good SPM)

1 Min Burpee’s to Stand

1 Min Power Clean 135/95 (Dumbell Power Clean)

1 Min Rest

(4 Scores)

2010, 2019

Mon, Oct 21st

By |October 20th, 2019|Categories: Random|Tags: |0 Comments

Another one from the road hope everyone enjoyed 20.2 it looked like a grinder.
A) 3 min Row\Assault then every :20 sec for 3 min lateral box step ups/barbell good morning/ lunge

B) Every 2 min x 7 sets

3 overhead squats


12 min EMOM

1st-30 Sec Tempo Goblet Squat 4 sec

2nd-30 Sec Burpee

3rd- 30 seconds row

C) “7 Min In Heaven”


12 Wallballs

6 Deadlift 225/155

3 Bar Muscle ups or 5 chest 2 bar

3 min rest

7 min AMRAP

12 Single Arm DB Overhead Walking Lunge

6 Handstand Push ups

3 Bar Muscle UPS

1810, 2019

Sat, Oct 19th

By |October 18th, 2019|Categories: Random|Tags: |0 Comments

A) 38 North warm and Stretch

B) “”Nine Lives”


21 Walking Lunges (no weight)

15/10 Cal Assault

9 Deadlifts 185/135

5 Min Rest


21 Push-ups

15/13 Cal Row

9 Power Snatch 95/65

1710, 2019

Friday, Oct 18th

By |October 17th, 2019|Categories: Random|Tags: |0 Comments

A) Coaches Choice warming up movements of Open WOD

B) “20.2”

Get after it!

1610, 2019

Thurs, Oct 17th

By |October 16th, 2019|Categories: Random|Tags: |0 Comments

Short blogs from here on out until next week have fun with this one.

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle/Goblet Squats/Lunges then 1 min Jog

B) 10 Min EMOM

1 Full Clean


9 Min EMOM

1st-20 Sec Empty Barbell Front Squats

2nd-25 Sec Sit-ups

3rd-30 Sec Medball Cleans

C) “The Deliverance”

17 Min AMRAP

400m Run

10 Power Cleans 135/95 (Dumbell)

5 Front Squats 135/95 (Goblet)

1 Wallwalk

1510, 2019

Wed, Oct 16th

By |October 15th, 2019|Categories: Random|Tags: |0 Comments

Just a heads up guys I will be out of the country until next week. I am pre-loading all WOD’s except for the open WOD which I don’t know yet and the corresponding Mon & Tues which will be programmed based off of what this weeks open WOD will be. So, Friday’s WOD will just read “Open WOD”. Royce will be running Friday night for me. Lets get another great turnout this Friday of athletes and support! There is nothing better then hears a community yelling for you at the wend of a WOD when you need it most. On the flip side there is nothing better then getting a strong buzz and yelling No REP randomly at athletes working out whether it was or wasn’t a no rep, its very satisfying. Have a great week and best of luck this Friday!

A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Ring Rows/Slow Burpee’s then 1 min Jog

B) 7 Min Handstand Walk Technique

C) 7 Min Ring or Bar Muscle Up Work

D) “The Get Away”


14 Dumbell Power Snatch 50/30

12 Burpee’s

directly into

2 Min AMRAP Double Unders

Directly Into


14 Dumbell Power Snatch

12 Burpee’s

1410, 2019

Tues, Oct 15th

By |October 14th, 2019|Categories: Random|Tags: |0 Comments

Pull’s are coming at some point in that open so take some time in open box to work on Chest to Bar. Shout out to earlier morning badass Natalie D who crushed those overhead squats this morning! We are working on Wallball’s and HSPU in a fatigued state tomorrow both of which will be coming at you one of these next 4 Fridays! Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min wallfacing HS Hold/bear Crawl/Supinated bar hang then 1 min jog

B) Every 1:30 x 8 Sets

Push Press+Push Press+Split Jerk


9 Min EMOM

1st-10 Dumbell S2O

2nd-25 Sec Handstand Hold

3rd-30 Sec Row

C) “The Regret”

8 Min to Complete

1000/850m Row

20 Kettlebell Swings

AMRAP Wallball’s 20/14

4 Min Rest

8 Min to Complete

50/35 Cal Assault

20 Toes 2 Bar

AMRAP Handstand Push-Ups