1401, 2020

Wed, Jan 15th

By |January 14th, 2020|Categories: Random|Tags: |0 Comments

Hit those shoulder hard. Got some fun skill work to start with an added little challenge if you are up for it. Hit those rows/assaults hard, 90% capacity. See you tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min Light Kettle Swings/Wallfacing HS Hold/Supinated bar hang 1 min jog

B) 10 Min EMOM

1st-2 Rope Climbs (if you are feeling it after your first decent do not touch ground on bottom. Stop climb 5 inches above ground then go back up for 2nd climb. If you you are new to climbs but have them, complete 1 climb

2nd-20-25 Sec Handstand walk work (scale to 25 sec Hand Stand Hold with engaged tight shoulders, over extend)

C) “Snake in the Grass

Assault 50/35 Cal (4:15 Min Cap)

Directly into


12 Wallball’s

3 Ring Muscle Ups (3 Bar Muscle ups or 5 Pull-ups+3 Ring Dips)

Rest until 12:00 Min mark then start

1000/850 Row

directly into


25 Double Unders

15 Air Squats

5 Clapping Push Ups (games PU)

Score Assault time/AMRAP score Row Time/AMRAP

**If more then 9 athletes start on opposite Machines/WOD’s

1301, 2020

Tues, Jan 14th

By |January 13th, 2020|Categories: Random|Tags: |0 Comments

We will definitely run that one back again down the road. Great efforts all day. Those toes 2 bar got nasty;. Also, cleans looked good. Got some fun ones with a bunch of skill work mixed in tomorrow. Make those HSPU legit, full extension!

A) 3 Min Row/Assault then every :20 sec for 3 min Overhead walking lung/Ring Rows/Air Squats then 1 min jog

B) 12 Min EMOM

1st-2 Turkish Get Ups (one each arm) don’t rush if 1 TGU takes you more then 30 sec stick with one

2nd-5 Tempo Bent Over Barbell Row (4 Sec) (Fitness use DB)

C) “The Power Surge”


12 Power Snatch 75/55

9 Box Jump up and Over 24/20

6 Handstand Push Up (Scale to seated strict press or Box HSPU)

2 Min Rest

1 Min AMRAP Pistols

2 Min Rest


12 Alt Dumbell Snatch 50/35

9 Reverse Barbell Lunge 75/55

6 Handstand Push Ups

1201, 2020

Mon, Jan 13th

By |January 12th, 2020|Categories: Random|Tags: |0 Comments

Starting the week with some race to the last movement WOD’s. Pace the burpee’s in speed and break up the Thrusters before you have to! Have fun! Plenty of rest on this complex so push to a challenging weight.

A) 3 min row/assault then every :20 sec for 3 min Russian Kettle Swings/Barbell Front Squats/Hollow Swings then 1 min jog

B) Every 2:30 x 5 sets

3 Touch N Go Power Clean+2 Hang Clean+1 Full Clean(off ground) All unbroken

12 Min Fitness EMOM

1st-25 Sec Dumbell Clean

2nd-25 Sec Medball Clean

3rd- 25 sec Row

C) “The Smoked Brisket”

3 Rounds

5 Min to complete

20 Burpee’s (Normal)

20 Thrusters 75/55

AMRAP Toes 2 Bar (capped at 30 reps if you hit 30 you have extra reps)

2 Min Rest

1001, 2020

Sat, Jan 11th

By |January 10th, 2020|Categories: Random|Tags: |0 Comments

Fun to match the repeated energy in that one today. Everyone got down on that WOD regardless of weight or reps. Coach Janelle never broke a min at Rx, pretty legit. See you tomorrow.

A) 38 North Warm & Stretch

B) “The Dream Catcher”

2 Rounds


8 Alt Dumbell Lunge 50/35

8 Dumbell Deadlift 50/35

12 Push-Ups

2 Min Rest


9 Shoulder to Overhead 95/65

4 Bar Muscle Ups or 8 Pull Ups

2 Min Rest


15 Wallball’s (do your best at going unbroken don’t split)

15 Sit-ups

2 Min Rest

901, 2020

Friday, Jan 10th

By |January 9th, 2020|Categories: Random|Tags: |0 Comments

Heading into the weekend with some rest and repeat sprints. Don’t pace these repeats, go hard every round. Pick a weight that is challenging but you can go unbroken with every round. You should’t go over max 1:10 a round so if you are shave row cal or burpee. Shoot for a min a round.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worms/Hollow Swings/Lunges then 1 min jog

B) 12 Min EMOM

1st-Halt Clean Deadlift(pause)+Clean Pull(Drop)+Power Clean+Jerk (Fitness 6 Hang DB Clean and Jerk each arm

2nd-14 Sec hard Assault

C) “Dante’s Inferno”

Every 2 min x 10 Sets

9/8 Cal Row

6 Lateral Barbell Burpee’s

3 Hang Clean 185/135

801, 2020

Thurs, Jan 9th

By |January 8th, 2020|Categories: Random|Tags: |0 Comments

That thing was a beast. I saw Coach Billy get through the 8/16 round and back to the row, great effort. 38 North Yoga with Kat is back tomorrow night at 7pm, get in there!

A) 3 Min Row/Assault then every :20 sec for 3 min Lunge with twist/Lateral box step up/Light DB PRess then 1 min Jog

B) 3 Rounds of this 4 min EMOM

1st-25 Sec Strait single Leg deadlight (Right) go light be perfect

2nd-25 Sec Kettlebell Waiters Carry (Right)

3rd-25 Sec Strait single Leg deadlight (Left) go light be perfect

4th-25 Sec Kettlebell Waiters Carry (Left)

C) “The Jackson 5”


6 Front Squats 135/95

12 Sit-ups

24 Double Unders

2 Min Rest

6 Shoulder to Overhead 115/75

9 Pull Ups

12 Alt Walking Lunge (no load)

2 Min

6 Thrusters 95/65

12 Sit-ups

24 Double Under’s

701, 2020

Wed, Jan 8th

By |January 7th, 2020|Categories: Random|Tags: |0 Comments

Great to see so many get though that one today, some by the skin if their teeth. I tested this one out last week, you have to put your head down and grind though. Be aware and present on the step up and down’s. Have fun these WOD’s are great ones to get lost in, sometimes just what we need in the middle of a busy week.

A) 3 min row/assault then every :20 sec for 3 min Wallfacing Handstand hold/ring row/supinated bar hang then 1 min jog

B) 10 Min EMOM

1st-3-5 Deficit Handstand Push up/kip HSPU/seated strict press/

2nd- 1-2 Rope Climbs or if you are feeling good 1 legless rope climb+ 1 regular rope climb

C) “Say Goodbye”

20 Min Ladder

Start every round with 250/215m Row or 14/10 Cal Assault (rotate each round)

1,2,3,4,5,6,7,8, ect Devils Press 45/30

2,4,6,8,10,12,14,16, ect Dumbell Step Up and Over 45/30 (All are on 20″ Box)

601, 2020

Tues, Jan 7th

By |January 6th, 2020|Categories: Random|Tags: |0 Comments

Those lungs got stolen today in that WOD. Great effort and push on that second AMRAP. If you finish the round of 175/123 stop there. This will be challenging have fun and push your self. Don’t get sloppy when it gets heavy.

A) 3 Min Row/Assault then every :20 sec for 3 min Tempo Push Ups/Ring Row/Bear crawl then 1 min jog

B) 10 Min EMOM

1st-5 Bench Press

2nd-25 Sec DB Hammer Curls with 3 sec tempo to bottom

C) “The Missing Link”

13 min Ladder

35 Double Under’s

15 Toes 2 Bar

10 Power Clean 115/75

After each completed round(After 10th clean) make these increases in weight @ Rx





60 reps a round, total reps and put on board

501, 2020

Mon, Jan 6th

By |January 5th, 2020|Categories: Random|Tags: |0 Comments

Alright lets get back on track for 2020. Strength goals, motor goals, body composition goals, lifestyle/eating goals? Write them down and take action. Look forward to getting back on track myself. See you guys first thing in the morning tomorrow and every class thereafter!

A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Morning/Hollow Swings/Broad Jumps(4 max) then 1 min Jog

B) 12 Min EMOM

1st-2 1 & 1/4 Front Squats

2nd-14 Sec Hard Assault

C) “The Double Double”


14 Alt Dumbell Power Snatch 50/35

10 Burpee’s to Stand

6 Box Jumps 30/24

3 Min Rest


12 Power Snatch 75/55

9 Box Jump & Over 24/20

6 Bar Facing Burpee’s

301, 2020

Sat, Jan 4th

By |January 3rd, 2020|Categories: Random|Tags: |0 Comments

Fun WOD today and huge open box! Strength complex looked good. Finishing the week off with one to loosen up that body and knock off the holiday dust once and for all. See you soon.

A) 38 North Warm and Stretch

B) 9 min EMOM

1st-20 Sec Hollow Rocks

2nd-30 sec sit ups

3rd-40 Sec Plank

B) “The Dumpling”

750/640m Row

48 Double Unders

24 Pull-ups

12 Handstand Push Up

800M Run

12 Handstand Push Up

24 Pull-ups

48 Double Under’s

40/28 Cal Assault