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...

August 23, 2017


Intervals for time:

3x 200m sprint (30 second rest b/w sets)

3x400m sprint (60 second rest b/w sets)

3x800m sprint (90 second rest b/w sets)

Get ready to run! Make sure you warm up and mobilize lower half: calves, hamstrings, hip flexors. Focus on good running mec...

August 22, 2017


2 x 5 Min AMRAP:

50 Cal Bike

*In remaining time: max Front Squats @ 70% of 1RM

(5 min rest between rounds)

You don't have a lot of time for those calories. Keep wattage high on the bike and give yourself as much time as possible to recover for those front squats....

August 21, 2017


30min EMOM:

1) 15 CAL. row

2) 8 DB Box Step ups

3) 10 Db G2OH (#35/#25)

This is a long metcon. Try to keep output high throughout duration of workout, weights are light, keep sets unbroken. Goal of this workout is to have short bursts of work, followed by a rest....

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