September 5, 2017


1000m row (rest 2 min) 8x200m row fast (20 second rest b/w); 800m row (rest 2) 6x200m fast (20 sec rest b/w); 600m row (rest 2) 4x200m row fast (20 sec rest  b/w).

Don't get confused by this. This is a lot of rowing. Essentially, a long set of slower rowing, fo...

September 2, 2017

Main WOD

10 Minute EMOM:

Clean and Jerk (add weight every min.)


For time:


DB Hang squat cleans (50/35)

Hand release push ups

Box Jumps

Have fun on the EMOM and try to get as heavy as possible. The for time workout has high heart rate all over it. Be smart...

September 1, 2017


For time:

5,000m...any way you want. 

Yep. You must accumulate 5,000m total of either running, rowing, or biking. It can be a combination of any of these or one of them if that's how you roll. Don't get distracted by the format of the workout, stay focused and m...

August 31, 2017


30 Min AMRAP:

20 cal bike

50m Farmers carry

20 burpees

50 jumping squats with empty barbell

30 minutes is a long time to move no matter what you're doing! Keep a consistent pace throughout the whole workout, stay moving the whole time.

Main WOD

Accumulate 3 minutes H...

August 30, 2017


5 x 3 minute AMRAPS (1 minute rest between):

6 Goblet squats (heavy)

6 Russian KBS

50m Sprint

Each round shouldn't take you very long at all. Every AMRAP is all out effort, go unbroken on all the Kettlebell movements and try to get through it as many times as you...

August 29, 2017


Tabata (8 rounds each movement, 20 seconds of work/10 seconds of rest)



Box jumps

Jumping Lunges

Double unders

Your score each movement is the lowest number of reps you get within that round. So the way to approach this is max effort each set, but keep yo...

August 28, 2017


For time:

5k run

This is a great test of aerobic capacity if you push it. Make sure you get the lower half warmed up, have a good pacing strategy and try to PR!

Main WOD

12 Min AMRAP:

12 Overhead Lunges (53/35 KB)

12 ring dips

12 wall balls (20/14)

Hello shoulders. Ge...

August 26, 2017

Saturday WOD

6x3 Push Jerk


13 Minute AMRAP:

8 push jerk (165/105)

16 Toe to bar

Use the strength portion of this workout to get the shoulders primed. Make sure you mobilize front rack, and shoulders, focus on good hip drive.  For the AMRAP, 13 min is a long time for...

August 25, 2017


4 rounds for time:

30 cal. bike

400m run

30 cal. row

Theres no hiding in this workout. We are testing aerobic capacity, you're going to be breathing hard the whole time. Keep a good pace! That doesn't mean slow, but don't come out too hot in the beginning or you'l...

August 24, 2017


Take 15 minutes to find:

20 Rep max back squat

rest 2 minutes, then..

10 Min AMRAP:

50 double unders

25 Kettle Bell swings (53/35)

If you've never done a 20 rep max, you'll remember this one. Time under tension builds strength and muscular endurance. Warm up with a...

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