September 30, 2017

Main WOD

With a partner for time:

3000m run (each)

30 hang power cleans (225/155)

60 pistols 

You must both run the 3000m but then you can break up the work together. The weight is heavy so small sets to keep you moving. 

September 29, 2017


24 Minute AMRAP:

(ascending ladder)


Wall ball

Med ball clean

*200m med ball run between each round

You're going to get close and personal with a medicine ball during this workout. Use the run to recover a bit, keep sets large enough that you don't...

September 28, 2017


3 Minute AMRAP, 5 minute AMRAP, Until completion

 (rest 2 minutes between AMRAPs)

500m row

10 burpee pull ups

20 box jump overs

40 double Russian KB swing

60 burpees

You have 3 minutes to get as far as you can, rest, then 5 minutes to get as far as you can, rest agai...

September 27, 2017


For Time: 

5k Row

This one is just as mental as it is physical. Pick a good hard pace for the main portion of the row, not too fast not too slow; make sure you finish with a bang!

Main WOD

With a 12 minute running clock:

2K row

In remaining time:

Max Clean and Jerk 1...

September 23, 2017

Main WOD

Bear complex:

5  attempts for max weight

1 complex is 7 full reps unbroken of:

1 squat clean

1 Shoulder to overhead (front rack)

1 back squat

1 Shoulder to overhead (back rack)

This is gnarly. Make sure you know what you are doing each rep, keep the movements steady...

September 22, 2017


EMOM until failure:

6 Pull ups

6 burpees

6 thrusters (75/55)

How far are you willing to push yourself? This may look familiar to some of you, AKA the 'beep test'. This one is just as mental as it is physical. Challenge yourself!

Main WOD

Rounds for reps:

60 sec. Dead...

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...

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