September 21, 2017


For time:

On the bike....

4 min moderate pace, 1 min sprint, 4 min easy

3 min moderate pace, 1 min sprint, 3 min easy

2 min moderate pace, 1 min sprint, 2 min easy

1 min moderate pace, 1 min sprint, 1 min easy

(rest 2 min between sets)

This will test your ability to...

September 20, 2017


For time:

100m, 200m, 300m, 400m, 500m, 600m, 700m, 800m, 900m, 1000m Row

10-9-8-7-6-5-4-3-2-1 Seated box jump

Tons of power demand in this workout. Seated box jumps are going to tax the hips and legs, so is the row so stay consistent. 

Main WOD


5 rounds...

September 19, 2017


With a 30min running clock:

0-10 min: 1 mile run

11-20 min: Find 1 rep max Front Squat

21-30 min: 2k row

Lactate threshold baby. We are testing to see how hard you can push without flooding your body with lactic acid. Stay under that redline, but go hard. 

Main WOD


September 18, 2017


For time:

100 Calorie row

Every minute: 1 Rope climb

This can get spicy real quick. You have to keep a hard pace on the rower and can't afford long transitions between the row and rope climb. The faster you go, the sooner you're done. 

Main WOD

Field WOD:

3 rounds...

September 16, 2017

Main WOD


5x3 Back squat

3x5 Weighted pull ups

15 min AMRAP:

10-1 descending ladder of


Toe to bar

Get some general raw strength in before we move to a highly technical AMRAP. This month is heavy gymnastics so take the AMRAP seriously, use hard modifications, and...

September 15, 2017


3 sets:

8x100m sprint

(45 sec between intervals)

4 minutes between sets

In this workout we are testing VO2 max. High intensity, short rest with medium volume. Work on good running mechanics, warm up that lower half properly!

Main WOD

5 rounds for time:

12 dumbell DL...

September 14, 2017


12 minutes to find max height Box Jump 


14 minute AMRAP:

200m sprint

10 Med Ball Cleans

10 Double Kettle bell Russian Swing

Your hips are going to be fried, make sure to get them open and ready for tons of flexion/extension. Be careful on the box jump attempt...

September 13, 2017


Intervals for time:

Row 2 total sets: 

500m x2

400m x2

300m x2

200m x2

100m x2

(first portion of set is fast, second half is recovery ex 500m fast, 500m slow)

You're going to be on the rower for a bit in this workout. There is a 3 minute rest in between sets (50...

September 12, 2017


For time:

100 calorie bike

Every 2 miutes: 15 wall balls 20/14

You have no choice but to go fast on this one. The longer you are on the bike, the more wall balls you're doing, the longer you're on the bike....Put your head down and grind this one out!


September 11, 2017


3x1 mile run at moderate pace

(1 minute rest in between miles)

Today we are working in lactate threshold, trying to see how we can adapt to increasing levels of lactate in the blood and maintain high power output. Goal here is to 'feel' your pace and keep them...

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