Wednesday, August 31, 2016

Wednesday, 8/31/2016

Warm Up: Run Washburn Loop

Strength: In WOD

Accessory Work: 40 Back Exts, 40 GHD's

WOD: Complete:
 Back Squat 1-1-1-1-1-1-1
weights should increase on each set of one.
Rest 5 Minutes
Row 2000 meters

Post heaviest weight completed and time of row.

Tuesday, August 30, 2016

Tuesday, 8/30/2016

Warm Up: choice

Strength: Press 4x6 same weight

Accessory Work: 3x10 bar dips

WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats

Post wight and time

Sunday, August 28, 2016

Monday, 8/29/2016

Warm Up: Run 1 mile then 20 reps each of air squats, push ups, GHD's

Strength: Bench Press 3x6 same weight

Accessory Work: HSPU 5x5 strict or kipping

WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb

Post time and weights

Friday, August 26, 2016

Friday, 8/26/2016

Warm Up: Choice

Strength: Front Squat find a 1 RM

Accessory Work: 2x20 back ext

WOD: For time
10- 8- 6- 4- 2  Squat cleans  #155/105
100-80-60-40-20  Double Unders

10-S.cleans,100 DU, 8-S cleans,80 DU  etc

Post Weight and time

Wednesday, August 24, 2016

Wednesday, 8/24/2016

Warm Up: Row for 5 mins then stretch out for 10 mins

Strength: Deadlift 4x5 same weight

Accessory Work: Good Mornings 2x20

WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set

Post times and weight

Tuesday, August 23, 2016

Tuesday, 8/23/2016

Warm Up: 7 rounds of Cindy(5 Pull up,10 Push up, 15 Air Squats)

Strength: Rest

Accessory Work: Pick a weakness, work 10 minutes

WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders

Post time and weight. Compare 11/25/2014

Monday, August 22, 2016

Monday, 8/22/2016

Warm Up: Washburn Loop Run.

Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets

Accessory Work: Handstand Pushups 4x7

WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar

Post time and weights.

Thursday, August 18, 2016

Friday, 8/19/2016

Warm Up: Run 800 meters

Strength: Rest

Accessory Work: 75 GHD's

WOD: For Time:
 Row  1000m
 30-Deadlift #225/155
100- Air Squats

Post Time and weight. Compare to 1/27/2016

Wednesday, August 17, 2016


Warm up: choice

Strength: Rest

Accessory Work: 2 sets of max reps of toes to bar

WOD: For time complete:
Row 1000
30- kettles 70/55
Row 750
20-kettles 70/55
Row 500
10- kettles 70/55

Tuesday, August 16, 2016

Tueday, 8/16/2016

Warm Up: Choice

Strength: Bench Press 3x5

Accessory Work: 3 set of Max reps of Push Ups. Rest 1 min between sets

WOD: For Time
10-9-8-7-6-5-4-3-2-1- Box Jumps 24/20
1-2-3-4-5-6-7-8-9-10- Ball Slams 40/30
Cash Out with 150 Double Unders

Post time and weight

Sunday, August 14, 2016

Monday, 8/15/2016

Warm Up: Run 1 Mile then 50 Push Ups

Strength: 3x8 Front Squats @70%

Accessory Work: 3 sets: Accumulate 1 min of "L" sets rest as needed

WOD: 4 Rounds for Time:
 Run 200 meters
10- Power Cleans #155/115
 2- Rope Climbs

Post Time and weight

Thursday, August 11, 2016

Friday, 8/12/2016

Warm Up: Choice

Strength: 3x10 Strict Bar Dips

Accessory Work: Work 10 Minutes of Handstand progressions

6x400 meter Runs

Rest double your time of work load for all six sets!!

Post times.


Thursday, 8/11/2016

Rest Day

Wednesday, August 10, 2016

Wednesday. 8/10/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Work progressions of Handstand holds

WOD: For Time:
30- Back Squats #135/95
60- Burpees
30- Back Squats #135/95

Post Time and Weight

Tuesday, August 9, 2016

Tuesday, 8/9/2016

Warm Up: Run 800 meters, Row 750 meters

Strength: Rest

Accessory Work: Pick a movement of weakness and work for 5 minutes

WOD: "Linda"
Deadlift @1.5 of Bodyweight
Bench Press @ Bodyweight
Clean @ 75% of Bodyweight

Post time and weights

Monday, August 8, 2016


Warm Up: choice

Strength: Back Squat: 3x8

Accessory work:progressions of chest to bar pull ups

WOD: EMOM 12 mins
5- thrusters 95/65
30- double unders

If you can't complete the full work load with the minutes or skip a minute, you owe 250 meters of rowing for each round not completed.

Post weight, time and meters completed

Friday, August 5, 2016

Friday, 8/5/2016

Warm Up: 5 rounds: 5 pull ups,5 push ups, 5  jumping squats 10 feet of broad jumps.

strength: 6x3 dead lifts @80%

Accessory Work: chest to bar pull ups

WOD: "Satan's Whiskers"
3 rounds for time
10-chest to bar pull ups
10-Front Squats #165/115
10 burpees

Post time and weight

Wednesday, August 3, 2016

Wednesday, 8/3/2016

Warm Up: choice

Strength: cleans 3x4 @80%

Accessory work: 2x10 T2B. The. Last set ME of T2B

WOD: for time
4 rounds:
Row 500
Run 400

Post time and weight

Monday, August 1, 2016


Warm Up: choice

Strength: front squats 3x5 @75%

Accessory Work: 5 minutes of double unders

WOD: "Annie"
Double unders

Post weight and time