Balcones CrossFit Workouts
Thursday December 14, 2017 Thursday Dec. 14, 2017

A1. Rope L-hang flutter kicks 3×40
A2. Dual Kettlebell curl to press 3×10

4 rounds for time…

Wednesday December 13, 2017 Wednesday Dec. 13, 2017

A1. Bottoms up KB dual rack reverse lunge 3×14
A2. Weighted superman hold 3x30s

For time:

Tuesday December 12, 2017 Tuesday Dec. 12, 2017

A1. Single leg ring plank 3x60s
A2. Mixed KB rack/suitcase carry 3x100m/side

21-15-9-15-21 re…

Monday December 11, 2017 Monday Dec. 11, 2017

Hang squat snatch
2-2-2-2-2

9-6-3 reps of:
squat snatch, 155/105
burpee box jump 30/24

Friday December 8, 2017 Friday Dec. 8, 2017

A1. bottom up Kb single arm Overhead carry 3x50m/arm
A2. Contralateral glute brige hold 3×15/sid…

Thursday December 7, 2017 Thursday Dec. 7, 2017

A1. Rope L-hang flutter kicks 3×40
A2. Dual Kettlebell curl to press 3×10

30-20-10 reps for…

Wednesday December 6, 2017 Wednesday Dec. 6, 2016

Jog a mile

10 x 100m sprint
rest as needed

Jog a mile to cool down

Tuesday December 5, 2017 Tuesday Dec 5, 2017

A1. Bottoms up KB Dual rack Reverse lunge 3×14
A2. Weighted superman hold 3x30s

5 rounds fo…

Monday December 4, 2017 Monday Dec. 4, 2017

A1. Single leg ring plank 3x60s
A2. Mixed KB rack/suitcase carry 3x100m/side

5 minutes of:

Friday December 1, 2017 Friday Dec. 1, 2017

A1. Windshield wipers 3×20
A2. Lateral rotation ball toss 3×10/side

Deadlift
5-4-3-2-1
r…

Thursday November 30, 2017 Thursday Nov. 30, 2017

A1. Bar hang flutter kicks 3×20
A2. Single arm db farmers carry 3x100m

3 rounds for time:
10…

Wednesday November 29, 2017 Wednesday Nov. 29, 2017

A1. Dual kb front rack carry 3x50m
A2. Dual kb ovh carry 3x50m

5 rounds:
50 double unders…

Tuesday November 28, 2017 Tuesday Nov. 28, 2017

AMRAP 40 min:
1 mile run
2k row
30 burpees over rower

Monday November 27, 2017 Monday Nov. 27, 2017

Clean and Jerk
1-1-1-1-1-1-1
rest 2-3 min

AMRAP 10 min:
Squat clean and jerk 225/155

Friday November 24, 2017 Friday Nov. 24, 2017

In observance of the Thanksgiving weekend, there will be only one class at 10:00 am.

A1. Hal…

Thursday November 23, 2017 Thursday Nov. 23, 2017

HAPPY THANKSGIVING

The gym will be closed for the Thanksgiving holiday

Wednesday November 22, 2017 Wednesday Nov. 22, 2017

A1. Dual kb front rack carry 3x50m
A2. dual kb ovh carry 3x50m

5 x 500m Row
rest 3 min

Tuesday November 21, 2017 Tuesday Nov. 21, 2017

Banded good mornings 3×10

For time:
42 wall balls 20/14
21 back squats 205/145
30 wall ba…

Monday November 20, 2017 Monday Nov. 20, 2017

Snatch 1-1-1-1-1-1-1

21-15-9 reps for time of:
Power snatch 75/55
Calorie row

Friday November 17, 2017 Friday Nov. 17, 2017

Banded good mornings 3×10

3 rounds:
400m run
30 ghd situps
400m run
30 ring dips

Thursday November 16, 2017 Thursday Nov. 16, 2017

A1. Windshield wipers 3×20
A2. Lateral rotation ball toss 3×10/side

AMRAP 12 min of:
50ft …

Wednesday November 15, 2017 Wednesday Nov. 15, 2017

A1. half kneeling low to high chop 3×15/side
A2. kb alternating z press 3×16

21-18-15-12-9-…

Tuesday November 14, 2017 Tuesday Nov. 14, 2017

A1. Bar hang flutter kicks 3×20
A2. Single arm db farmers carry 3x100m

Front Squat
8-8-8-8…

Monday November 13, 2017 Monday Nov. 13, 2017

A1. Dual kb front rack carry 3x50m
A2. dual kb ovh carry 3x50m

EMOM 20 min:
10 burpees

Friday November 10, 2017 Friday November 10, 2017

A1. half kneeling low to high chop 3×15/side
A2. kb alternating z press 3×16

3 rounds:
7 c…

Thursday November 9, 2017 Thursday Nov. 9, 2017

A1. windshield wipers 3×20
A2. lateral rotation ball toss 3×10/side

3 rounds for time of:

Wednesday November 8, 2017 Wednesday Nov. 8, 2017

A1. ring mountain climbers 3×20
A2. standing pallof press 3×15/side

15-12-9 reps for time o…

Tuesday November 7, 2017 Tuesday Nov. 7, 2017

Banded good mornings 3×10

Deadlift
2-2-2-2-2-2-2
rest minimum 2:30

Monday November 6, 2017 Monday Nov. 6, 2017

A1. Bar hang flutter kicks 3×20
A2. single arm db farmers carry 3x100m

AMRAP 4 min of:
30 …

Friday November 3, 2017 Friday Nov. 3, 2017

Jog a mile to warm up

8x200m sprints
rest 2-3 minuted btw sprints

Jog a mile to cool down

Thursday November 2, 2017 Thursday Nov. 2, 2017

Spend some time mobilizing t-spine, ankles and hips

For max reps:
Min 1: L-pull ups
Min 3:…

Wednesday November 1, 2017 Wednesday Nov. 1, 2017

A1. Kb front rack step downs 3×6/leg 3s down
A2. psoas march 3×30
rest 1-2 min

Back Squat…

Tuesday October 31, 2017 Tuesday Oct. 31, 2017

A1. windshield wipers 3×20
A2. kneeling pallof press 3×15/siderest 2-3 min

21-15-9
wall b…

Monday October 30, 2017 Monday Oct. 30, 2017

A1. single leg deadlift 3×15/leg
A2. single arm kb turkish sit up 3×10/side
rest 1-2 min

P…

Friday October 27, 2017 Friday Oct. 27, 2017

A1. Windshield wipers 3×20
A2. Kneeling pallof press 3×15/siderest 2-3 min

4 rounds for ti…

Thursday October 26, 2017 Thursday Oct. 26, 2017

Shoulder Press
1-1-1-1-1-1-1
rest 2-3 min btw sets

L-sit accumulate 2 min

For time:

Wednesday October 25, 2017 Wednesday Oct. 25, 2017

A1. front plank hold 3×1-2 min
A2. Side plank hold 3×1-2 min/side

18-15-12-9 reps for time …

Tuesday October 24, 2017 Tuesday Oct. 24, 2017

Work on handstand hold and bar hangs

3 rounds for time of:
2 rounds of “Cindy”
(5 pull ups…

Monday October 23, 2017 Monday Oct. 23, 2017

Jog a mile to warm up

For time:
6x400m sprints
*rest 2-3 minutes btw sprints

Jog a mi…

Friday October 20, 2017 Friday Oct. 20, 2017

A1. single arm db bent row 3×12/arm 3s down
A2. single arm db bench press 3×12/ arm 3s down
res…

Thursday October 19, 2017 Thursday Oct. 19, 2017

A1. Windshield wipers 3×20
A2. Kneeling pallof press 3×15/side
rest 2-3 min

Amrap 5 min o…

Wednesday October 18, 2017 Wednesday Oct. 18, 2017

A1. Kb front rack step downs 3×6/leg 3s down
A2. psoas march 3×30
rest 1-2 min

Front squa…

Tuesday October 17, 2017 Tuesday Oct. 17, 2017

A1. single arm overhead walk 3x100m
A2. single arm farmers carry 3x100m/side
rest 1 min

4 …

Monday October 16, 2017 Monday Oct. 16, 2017

A1. single leg deadlift 3×15/leg
A2. single arm kb turkish sit up 3×10/side
rest 1-2 min

D…

Friday October 13, 2017 Friday Oct. 13, 2017

10-15 min mobilizing ankles, hips, and t-spine

5 rounds:
400m run
20 wall balls 30/20
15 …

Thursday October 12, 2017 Thursday Oct. 12, 2017

Warm up with 10 min crawl

Every 4 min for 5 rounds complete:
50 double unders
15/10 calori…

Wednesday October 11, 2017 Wednesday Oct. 11, 2017

Clean and Jerk
1-1-1-1-1-1-1
*rest 2-3 min btw sets

For time:
15 clean and jerks 135/95

Tuesday October 10, 2017 Tuesday Oct. 10, 2017

Spend some time working on handstand holds

4 rounds for time:
400m heavy carry 100/70
30 a…

Monday October 9, 2017 Monday Oct. 9, 2017

A1. single leg deadlift 3×15/leg
A2. single arm kb turkish sit up 3×10/side
rest 1-2 min

“…

Friday October 6, 2017 Friday Oct. 6, 2017

A1. windshield wipers 3×20
A2. kneeling pallof press 3×15/siderest 2-3 min

Overhead squat

Thursday October 5, 2017 Thursday Oct. 5, 2017

Spend 10-15 min mobilizing ankles hips and t-spine

5 rounds for time:
15 wall balls 20/14

Wednesday October 4, 2017 Wednesday Oct. 4, 2017

A1. single leg deadlift 3×15/leg
A2. single arm kb turkish sit up 3×10/side
rest 1-2 min

2…

Tuesday October 3, 2017 Tuesday Oct. 3, 2017

A1. Kb front rack step downs 3×6/leg 3s down
A2. psoas march 3×30
rest 1-2 min

Back squat…

Monday October 2, 2017 Monday Oct. 2, 2017

A1. single arm db bent row 3×12/arm 3s down
A2. single arm db bench press 3×12/ arm 3s down
res…

Friday September 29, 2017 Friday Sept. 29, 2017

2 rounds:
22 deadlifts 225/155
22m handstand walk
rest 5-10 min

Then:
Work up to heavy 1…

Thursday September 28, 2017 Thursday Sept. 28, 2017

A1. kneeling palov press 3×15/side
rest 1 min
A2. Bodyweight single leg deadlift 3×10/leg

Wednesday September 27, 2017 Wednesday Sept. 27, 2017

Crawl for 10 min

3 rounds:
200m shuttle sprint (50×4)
100ft sled push 255/175 (black top)

Tuesday September 26, 2017 Tuesday Sept. 26, 2017

Hang snatch
2-2-2-2-2-2-2
rest as needed

AMRAP 8 min:
40 double unders
4 squat snatch 11…

Monday September 25, 2017 Monday Sept. 25, 2017

1-2 mile run
5 min rest
1-2 mile run

Friday September 22, 2017 Friday Sept. 22, 2017

A1. 3×10/arm kneeling bottom up press
rest 1 min
A2. 3×8 strict pull ups

“Jackie”
For ti…

Thursday September 21, 2017 Thursday Sept. 21, 2017

A1. Single arm DB bent row on bench 3×10/arm
rest 1 min
A2. DB bench press 3×10

2 rounds:

Wednesday September 20, 2017 Wednesday Sept. 20, 2017

Crawl for 10 min

21-15-9
calorie row/airdyne
GHD sit ups

rest 5 min

15-12-9
Cal…

Tuesday September 19, 2017 Tuesday Sept. 19, 2017

A1. kneeling palov press 3×15/side
rest 1 min
A2. Bodyweight single leg deadlift 3×10/leg

Monday September 18, 2017 Monday Sept. 18, 2017

Front Squat
1-1-1-1-1-1-1
rest as needed

Shoulder Press
3-3-3-3-3-3-3
rest as needed

Friday September 15, 2017 Friday Sept. 15, 2017

Work up to a heavy hang power snatch

3 rounds:
400m run
10 hang power snatch 115/80

Thursday September 14, 2017 Thursday Sept. 14, 2017

A1. single leg deadlift 3×10/leg.
rest 1 min
A2. psoas march 3×30

Deadlift
3-3-3-3-3-3-3

Wednesday September 13, 2017 Wednesday Sept. 13, 2017

Crawl for 10 min

6 rounds:
200m run
15 wall balls 20/14
10 push press 95/65
1 rope climb

Tuesday September 12, 2017 Tuesday Sept. 12, 2017

A1. kneeling palov press 3×15/side
rest 1 min
A2. Partner kneeling medball toss 3x/10/side
res…

Monday September 11, 2017 Monday Sept. 11, 2017

A1. hollow rocks 3×30
rest 1 min
A2. superman rocks 3×30

3 rounds for time:
20 strict pul…

Friday September 8, 2017 Friday Sept. 8, 2017

Mobilize hips and shoulders

For time:
21 thrusters 95/65
400m sprint
3 min rest
15 thrus…

Thursday September 7, 2017 Thursday Sept. 7, 2017

A1. 3×10/arm kneeling bottom up press
rest 1 min
A2. 3×8 strict pull ups

30 ring muscle u…

Wednesday September 6, 2017 Wednesday Sept. 6, 2017

A1. Clean pull
2-2-2
rest 2 min
A2. strict press
2-2-2
rest 2 min

Clean and Jerk
1-1-…

Tuesday September 5, 2017 Tuesday Sept. 5, 2017

A1. single leg deadlift 3×10/leg
rest 1 min
A2. psoas march 3×30

21-15-9
Deadlift 185/135…

Monday September 4, 2017 Mon. September 4, 2017

A1. single leg deadlift 3×10/leg.
rest 1 min
A2. psoas march 3×30

21-15-9
Deadlift 185/1…

Friday September 1, 2017 Fri. September 1, 2017

Hero WOD “Cameron”
For time:
50 walking lunge steps
25 chest to bar pull ups
50 box jumps 24/…

Thursday August 31, 2017 Thursday August 31, 2017

A1. single arm ovh squat 3×10/arm

3 rounds:
25/20 calorie row
15 bar facing burpees
10 fr…

Wednesday August 30, 2017 Wednesday August 30, 2017

A1. 3×10/arm kneeling bottom up press
rest 1 min
A2. 3×8 strict pull ups

EMOM 15 min:
mi…

Tuesday August 29, 2017 Tuesday August 29, 2017

Run 1-2 miles

Back squat
2-2-2-2-2-2-2
rest as needed

Monday August 28, 2017 Monday August 28, 2017

Hang power clean
5-5-5-5
*rest 2-3 min btw sets

3 rounds for time:
100ft sled push 345/25…

Saturday August 26, 2017 Saturday August 26, 2017

Make up day

Friday August 25, 2017 Friday August 25, 2017

Strict press 1 rep max

Test 9:
Annie
50-40-30-20-10
double unders
abmat situps

Thursday August 24, 2017 Thursday August 24, 2017

Test 8:
20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

Wednesday August 23, 2017 Wednesday August 23, 2017

Weighted pull up 1 rep max

Test 7:
50 burpee box jumps for time

Tuesday August 22, 2017 Tuesday August 22, 2017

Test 6:
400m run
15 Clean & Jerks 135/95
3 Rope Climbs
400m run
12 Clean & Jerks
2 Rope Cli…

Monday August 21, 2017 Monday August 20, 2017

Snatch 1 rep max

Test 5:
7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders

Saturday August 19, 2017 Saturday August 19, 2017

Bench Press 1 rep max

Make up WOD that was missed

Friday August 18, 2017 Friday August 18, 2017

Deadlift 1 rep max

Max distance farmer carry

Thursday August 17, 2017 Thursday August 17, 2017

Test 3:
For time:
100 kettlebell swings
100 box jumps
100 toes to bar
*every 2 min perfor…

Wednesday August 16, 2017 Wednesday August 16, 2017

Clean and jerk 1 rep max

Test 2:
5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans…

Tuesday August 15, 2017 Tuesday August 15, 2017

Test 1:
Fran:
21-15-9
thrusters
pull ups

Monday August 14, 2017 Monday August 14, 2017

Back squat 1 rep max

Friday August 11, 2017 Friday August 11, 2017

Snatch
1-1-1-1-1-1-1
*rest as needed to maximize load

“Isabel”
For time:
30 Squat snatch…

Thursday August 10, 2017 Thursday August 10, 2017

A1. Bamboo bench press 3×8
rest 2 min
A2. Chinese row 3×8
rest 2 min

10 rounds for time:

Wednesday August 9, 2017 Wednesday August 9, 2017

A1. kettlebell 90/90 hold 3x max effort
A2. Single arm ring row hold at top 3x max effort

A…

Tuesday August 8, 2017 Tuesday August 8, 2017

Deadlift 1-1-1-1-1-1-1
*rest as needed to maximize load

Death by 2 calories:
Row

Monday August 7, 2017 Monday August 7, 2017

Crawl for 10 min
then:
3×15/leg lateral hip hinges

4 rounds:
400m run
12 overhead squats…

Friday August 4, 2017 Friday August 4, 2017

A1. Bamboo bench press 3×8
rest 2 min
A2. Chinese row 3×8
rest 2 min

“Cindy”
AMRAP 20 mi…

Thursday August 3, 2017 Thursday August 3, 2017

A1. kettlebell 90/90 hold 3x max effort
A2. Single arm ring row hold at top 3xmax effort

Fo…

Wednesday August 2, 2017 Wednesday August 2, 2017

A1. jefferson curls 3×5
rest 1 min
A2. ghd back extensions 3×5
rest 1 min

EMOM 20 minutes…

Tuesday August 1, 2017 Tuesday August 1, 2017

Crawl for 10 min
then:
3×15/leg lateral hip hinges

Power clean
4-4-4-4-4-4-4
Push Press…

Monday July 31, 2017 Monday July 31, 2017

8x200m sprints
*rest at least 2 min btw sprints to maximize intensity

Friday July 28, 2017 Friday July 28, 2017

Spend 10 min working on shoulder mobility

3 rounds:
50 double unders
25 wall balls 20/14

Thursday July 27, 2017 Thursday July 27, 2017

A. 3x 30s/position 360 planks

Amrap 12 minutes:
200m run
8 Toes to bar
4 Bar Muscle ups

Wednesday July 26, 2017 Wednesday July 26, 2017

A1. Single arm kb Turkish Sit up
3×10/arm
A2. Super man rocks
3×25

On the 3 minute for 9 …

Tuesday July 25, 2017 Tuesday July 25, 2017

Spend 10 min mobilizing hips and ankles

Back squat
5-5-5-5-5
rest as needed

Monday July 24, 2017 Monday July 24, 2017

Warm up with 10 min crawl

5 rounds:
500m row
400m run
*carry 20/14 med ball on run

Friday July 21, 2017 Friday July 21, 2017

Crawl for 10 min
then:
3×15/leg lateral hip hinges

3 rounds:
800m run
8 deadlifts 365/255

Thursday July 20, 2017 Thursday July 20, 2017

Shoulder Press
1-10-1-10-1

2rds:
50 double unders
30/25 cal row
25 ring dips
15 shoulde…

Wednesday July 19, 2017 Wednesday July 19, 2017

A1. kettlebell 90/90 hold 3x max effort
A2. Single arm ring row hold at top 3xmax effort

4 …

Tuesday July 18, 2017 Tuesday July 18, 2017

A1. Accumulate 3 min in handstand hold
A2. Spend 5 min working on rope climb technique

4 ro…

Monday July 17, 2017 Monday July 17, 2017

A1. Accumulate 30 push ups with 3 sec hold at bottom
A2. accumulate 30 ring rows with 3 sec hold…

Friday July 14, 2017 Friday July 14, 2017

Spend 10 min working on skill of choice

Tabata mash up of:
Calorie row
Push ups
D-ball cl…

Thursday July 13, 2017 Thursday July 13, 2017

A1. Accumulate 400m heavy front of body carry
A2. Accumulate 5 minutes of crawling

4 rounds…

Wednesday July 12, 2017 Wednesday July 12, 2017

3 x 6 position Isometric Clean holds
*rest as needed

Power clean and Jerk
1-1-1-1-1-1-1
*…

Tuesday July 11, 2017 July 11, 2017

A. 3x30s/position 360 planks

21-15-9
Deadlift 225/155
Wall ball 20/14
Chest to bar pull ups

Monday July 10, 2017 July 10, 2017

A. Kettlbell front rack carry, accumulate 400m
*rest as need

3rds:
15 bar hop burpees
15 …

Saturday July 8, 2017 Saturday July 8, 2017

In teams of 2 complete:
10 min front plank
10 min side plank
100 burpee box jumps
100 cal row…

Friday July 7, 2017 Friday July 7, 2017

A1. Ghd glute ham raises 3×10
rest 1 min
A2. seated box jumps 3×4 (rest 60s btw reps)
rest 1 m…

Thursday July 6, 2017 Thursday July 6, 2017

Crawl for 10 min

3 rounds:
400m run
20 hang power clean 95/65
20 push press 95/65

Wednesday July 5, 2017 Wednesday July 5, 2017

A1. waiters walk 3x50m/arm
rest 1 min
A2. single arm farmers carry 3x100m/side
rest 1 min

Tuesday July 4, 2017 Tuesday July 4, 2017

Spend 10 min working on skill of choice

Tabata mash up of:
Calorie row
Push ups
D-ball cl…

Monday July 3, 2017 Monday July 3, 2017

A1. handstand hold 3×1 min
rest 1 min
A2. strict chest to bar pull up 3x max effort
rest 1 min…

Saturday July 1, 2017 Saturday July 1, 20171

In teams of 2 complete:
100 box jumps
100 american swings
100 toes to bar
100 burpees
*one p…

Friday June 30, 2017 Friday June 30, 2017

Running warm up

For time, run:
1600m 90% effort
rest 5 min
1200m 90% effort
rest 5 min

Thursday June 29, 2017 Thursday June 29, 2017

A1. GHD glute ham raises/partner glute ham raises 3×10
rest 1 min
A2. 3×4 seated box jumps (res…

Wednesday June 28, 2017 Wednesday June 28, 2017

Prepare for WOD

10 rounds:
100m farmer carry 53/35
30 double unders
10 burpees

Tuesday June 27, 2017 Tuesday June 27, 2017

Spend 10 min working on skill of choice

30-24-18 reps of:
Box step ups 24/20 (50lb DBs/35lb D…

Monday June 26, 2017 Monday June 26, 2017

Hang Power Clean
1-1-1-1-1
rest 3 min btw sets

AMRAP 12 min of:
200m run
12 Ghd sit ups

Saturday June 24, 2017 Saturday June 24, 2017

In teams of 2 complete:
15 min AMRAP:
20 db thrusters
20 renegade rows
200m run
20 hollow ro…

Friday June 23, 2017 Friday June 23, 2017

A1. side plank bends 3×20 each side
rest 1 min
A2. Dumbbell external rotation 3×15 each arm
re…

Thursday June 22, 2017 Thursday June 22, 2017

Crawl for 10 min

5 rounds:
50ft handstand walk
20 second L-sit
10 back squats 185/135

Wednesday June 21, 2017 Wednesday June 21, 2017

Spend 10 min working on rope climb technique

3 rounds:
21 wall balls 20/14
15 pull ups
9 …

Tuesday June 20, 2017 Tuesday June 20, 2017

A1. Ghd hip extension 3×15
rest 1 min
A2. GHD sit ups 3×15-20
rest 1 min

Deadlift
2-2-2…

Monday June 19, 2017 Monday June 19, 2017

Spend 10 min working on personal goal

For time:
2 mile heavy carry 100/70

Saturday June 17, 2017 Saturday June 17, 2017

In teams of 2 complete the following:
400m backwards sled walk
300 double unders
200m partner …

Friday June 16, 2017 Friday June 16, 2017

Find 1 Rep Max snatch

6 rounds:
3 power snatch 155/105

2 rounds of Cindy:
(5 pull ups…

Thursday June 15, 2017 Thursday June 15, 2017

Spend 10 min working on overhead squat form

“Nancy”
5 rounds for time:
400m run
15 overhe…

Wednesday June 14, 2017 Wednesday June 14, 2017

Clean and jerk
3-3-3-3-3
rest 2-3 min btw sets

5 rounds for time:
10 kettlbell clean and …

Tuesday June 13, 2017 Tuesday June 13, 2017

A1. single arm overhead db walking lunges 3x 8 each leg
rest 1 min
A2. single arm farmers carry…

Monday June 12, 2017 Monday June 12, 2017

A1. Dball hold 3x max effort 100/70
rest 1 min
A2. Seated box jumps 3×4 (rest 60s btw reps)
re…

Saturday June 10, 2017 Saturday June 10, 2017

Spend 10 min working on double unders and handstand holds

In teams of two complete:
20 min …

Friday June 9, 2017 Friday June 9, 2017

A1. banded single arm lat pull downs 3×15 each arm
rest 2 min
A2. kneeling bottom up press 3×5 …

Thursday June 8, 2017 Thursday June 8, 2017

A1. L-sit hold 3x max effort
rest 1 min
A2. side plank 3×1 min/side
rest 1 min

Death by t…

Wednesday June 7, 2017 Wednesday June 7, 2017

A1. waiters walk 3×50 each arm
rest 1 min
A2. farmers carry 3x100m
rest 1 min

5x500m row…

Tuesday June 6, 2017 Tuesday June 6, 2017

Spend 10 min working on personal goal

2 rounds for time:
35 burpee box jumps 36/30
2 legle…

Monday June 5, 2017 Monday June 5, 2017

Overhead squat 1-1-1-1-1-1-1
rest as needed

3 rounds:
25 power snatch 75/55
25 front squa…

Saturday June 3, 2017 Saturday June 3, 2017

A1. handstand hold 3×1 min
rest 1 min
A2. side plank 3x 1 min/side
rest 1 min

In teams of…

Friday June 2, 2017 Friday June 2, 2017

A1. Partner glute ham raises 3×10
rest 2 min
B1. single arm ovh db walking lunges 3×8 each leg

Thursday June 1, 2017 Thursday June 1, 2017

A1.4x 10m crawl forwards, backwards, left, right
rest as needed
A2. 3x max effort L-sit

De…

Wednesday May 31, 2017 Wednesday May 31, 2017

Spend 10 min working on rope climb technique

15 min AMRAP:
1 legless rope climb
10 burpees…

Tuesday May 30, 2017 Tuesday May 30, 2017

Spend 10 min working on personal goal

For time:
40 squat clean and jerks 185/135

Sunday May 28, 2017 Monday May 29, 2017

“Murph”
1 Mile Run
100 Pull Ups
200 Sit Ups
300 Air Squats
1 Mile Run

In honor of Memoria…

Saturday May 27, 2017 Saturday May 27, 2017

Reebok WOD

Morning class will be held at the Reebok Outlet Store. Please arrive by 9am.

Friday May 26, 2017 Friday May 26, 2017

Crawl for 10 min

2 rds:
400m sled pull 135/95
400m heavy carry 100/70

Thursday May 25, 2017 Thursday May 25, 2017

A1. Waiters walk 3x50m each arm
rest 1 min
A2. Farmers carry 3x100m 70/53
rest 1 min

10 m…

Wednesday May 24, 2017 Wednesday May 24, 2017

Work up to a heavy front squat

12-9-6-3
Power clean 155/105
Front squat 155/105
L-sit pul…

Tuesday May 23, 2017 Tuesday May 23, 2017

A1. 3x max effort L-sit hold
rest 1 min
A2. 3×8-10 Glute ham raises
rest 1 min

3rds:
800…

Monday May 22, 2017 Monday May 22, 2017

Snatch 1-1-1-1-1-1-1

For Time:
15 power snatches 135/95
15 squat snatches 135/95

Saturday May 20, 2017 Saturday May 20, 2017

A. Bamboo lunges 3×10
rest 2 min

2 person team:
20 min AMRAP:
20 slam balls
200m run bac…

Friday May 19, 2017 Friday May 19, 2017

A1. 3×1 min handstand hold
rest 1 min
A2. 3×1 min bar hang
rest 1 min

21-18-15-12-9-6-3

Thursday May 18, 2017 Thursday May 18, 2017

Front squat
2-2-2-2-2

3rds:
50 double unders
50ft front rack lunge 135/95
5 bar muscle ups

Wednesday May 17, 2017 Wednesday May 17, 2017

A1. Ghd situps 3×10
rest 1 min
A2. Hip extensions 3×10
rest 1 min
A3. jefferson curls 3×10
r…

Tuesday May 16, 2017 Tuesday May 16, 2017

A. 20 turkish get ups

For Time:
1500m row
15 push jerks 185/135
1000m row
10 Push jerks …

Monday May 15, 2017 Monday May 15, 2017

A1. 3×10 lateral lunges
rest 1 min
A2. 3x 1 min front planks
rest 1 min

3rds:
400m run

Saturday May 13, 2017 Saturday May 13, 2017

A. Bamboo single arm press 3×10
rest 2 min

2 person team:
200 wall balls
5k row
**can bo…

Friday May 12, 2017 Friday May 12, 2017

A1. 3×10 hip extensions
rest 1 min
A2. 3×5 jefferson curls
rest 1 min
A3. 3×5 max height box …

Thursday May 11, 2017 Thursday May 11, 2017

A1. 3x30s handstand hold
rest 1 min
A2. 3×1 min bar hang
rest 1 min

40-30-20-10 of:
calo…

Wednesday May 10, 2017 Wednesday May 10, 2017

Clean and Jerk
1-1-1-1-1-1-1

2 rounds:
50 double unders
40 wall balls
3 clean and jerks …

Tuesday May 9, 2017 Tuesday May 9, 2017

A1. 3×8 bamboo bench press
rest 1 min
A2. 3×10 strict ring row
rest 1 min

15 min AMRAP:

Monday May 8, 2017 Monday May 8, 2017

A1. 3x50m waiters walk each arm
rest 1 min
A2. 3x100m farmers carry 70/53
rest 1 min

21-1…

Saturday May 6, 2017 Saturday May 6, 2017

A. Bamboo strict press 3×10
rest 2 min

2 person team:
100 Db snatches
100 hollow rocks
1…

Friday May 5, 2017 Friday May 5, 2017

A1. 3×15 banded lat activation each side
rest 1 min
A2. 3×15 banded chest activation each side

Thursday May 4, 2017 Thursday May 4, 2017

A1. 3×10 strict toes to bar
rest 1 min
A2. 3×10 hip extension
rest 1 min

12 min amrap:
3…

Wednesday May 3, 2017 Wednesday May 3, 2017

A1. 3x max effort L-sit hold
rest 1 min
A2. 3x Side plank 1 min each side
rest 1 min

2rds…

Tuesday May 2, 2017 Tuesday May 2, 2017

Work up to a max height box jump

8x200m sprint

Monday May 1, 2017 Monday May 1, 2017

Warm up with 10 min of Crawling

4 rds:
20 GHD sit ups
10 Back Squats 245/170
10 Handstand P…

Saturday April 29, 2017 Saturday April 29, 2017

3x max effort strict pull ups

For Time:
200 double unders
30 man makers

Friday April 28, 2017 Friday April 28, 2017

Power snatch 1-1-1-1-1-1-1

3 rounds:
15 cal row/1 min bike
15 power snatch 75/55

Thursday April 27, 2017 Thursday April 27, 2017

Warm up to deadlift weight for WOD

AMRAP 40 min:
800m run
100m dball carry 100/70
1 deadl…

Wednesday April 26, 2017 Wednesday April 26, 2017

Work up to a 1rm Push press

11 rounds:
7 chest to bar pull ups
9 push press 75/55
11 wall…

Tuesday April 25, 2017 Tuesday April 25, 2017

A1. 3x50m waiters walk
A2. 3×5 jefferson curls
rest 2 min

For time:
3x 1000m row
rest as…

Monday April 24, 2017 Monday April 24, 2017

A1. Single arm bent row 3×10
rest 2 min
A2. Strict ring dips 3×10
rest 2 min

2 rounds:
4…

Saturday April 22, 2017 Saturday April 22, 2017

3x max reps handstand push ups

For Time:
50 cal row
50 american swings 70/53
50 box jumps…

Friday April 21, 2017 Friday April 21, 2017

Hang squat clean 2-2-2-2-2

For time:
15 hang squat clean thrusters 135/95
12 ring muscle u…

Thursday April 20, 2017 Thursday April 20, 2017

Spend 5 min crawling in all directions
Spend 5 min carrying something heavy in front of body
Sp…

Wednesday April 19, 2017 Wednesday April 19, 2017

Spend 10 min working on rope climb technique

For Time:
5 rope climbs
400m run
4 rope clim…

Tuesday April 18, 2017 Tuesday April 18, 2017

A1. Single arm bent row 3×10
rest 2 min
A2. Strict ring dips 3×10
rest 2 min

40-30-20
To…

Monday April 17, 2017 Monday April 17, 2017

A1. 3x50m waiters walk
A2. 3×5 jefferson curls
rest 2 min

3 rounds for time of:
15 power …

Saturday April 15, 2017 Saturday April 15, 2017

Make up day

Friday April 14, 2017 Friday April 14, 2017

Strict press 1 rep max

Test 9:
Annie
50-40-30-20-10
double unders
abmat situps

Thursday April 13, 2017 Thursday April 13, 2017

Test 8:
20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

Wednesday April 12, 2017 Wednesday April 12, 2017

Weighted pull up 1 rep max

Test 7:
50 burpee box jumps for time

Tuesday April 11, 2017 Tuesday April 11, 2017

Test 6:
400m run
15 Clean & Jerks 135/95
3 Rope Climbs
400m run
12 Clean & Jerks
2 Rope Cli…

Monday April 10, 2017 Monday April 10, 2017

Snatch 1 rep max

Test 5:
7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders

Saturday April 8, 2017 Saturday April 8, 2017

Bench Press 1 rep max

Make up WOD that was missed

Friday April 7, 2017 Friday April 7, 2017

Deadlift 1 rep max

Max distance farmer carry

Thursday April 6, 2017 Thursday April 6, 2017

Test 3:
For time:
100 kettlebell swings
100 box jumps
100 toes to bar
*every 2 min perform 7…

Wednesday April 5, 2017 Wednesday April 5, 2017

Clean and jerk 1 rep max

Test 2:
5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans…

Tuesday April 4, 2017 Tuesday April 4, 2017

Test 1:
Fran:
21-15-9
thrusters
pull ups

Monday April 3, 2017 Monday April 3, 2017

Back squat 1 rep max

Saturday April 1, 2017 Saturday April 1, 2017

Spend 10 min working on handstand hold/walk

50 tire flips
**every min do 6 kb snatches. 53/35

Friday March 31, 2017 Friday March 31, 2017

EMOM 10 min:
1 snatch+
1 ovh squat

8min AMRAP in an ascending ladder:
2 bar hop burpees

Thursday March 30, 2017 Thursday March 30, 2017

Front squat
5-5-5-5-5

21-15-9
Front squat 135/95
Handstand push ups

Wednesday March 29, 2017 Wednesday March 29, 2017

6 min crawl
2 min of rolling

“Cameron”
For time:
50 walking lunges
25 chest to bar pull …

Tuesday March 28, 2017 Tuesday March 28, 2017

Find max bottom up press
rest 3 min
3×8 kneeling bottom up press

AMRAP 10 min:
10 calorie…

Monday March 27, 2017 Monday March 27, 2017

Cean and jerk
1-1-1-1-1-1-1

For time:
1.5 mile run

Saturday March 25, 2017 Saturday March 25, 2017

Open WOD 17.5/Open gym

Friday March 24, 2017 Friday March 24, 2017

Open WOD 17.5

Thursday March 23, 2017

6×2 bottom up press

Emom 20 min:
odd: 1 hang snatch
even: 1 snatch

Wednesday March 22, 2017 Wednesday March 22, 2017

3x max effort L-sit hold
rest 2 min

Amrap 15 min:
200m run
10 hang squat clean 95/65

Tuesday March 21, 2017 Tuesday March 21, 2017

3×5 jefferson curls

On minute 0, 4, 8, 12, and 16: Deadlift 3 reps

On minutes 2, 6, 10,…

Monday March 20, 2017 Monday March 20, 2017

3×10 strict ring dips

Amrap 20 min:
20 burpee pull-ups
20 thrusters 75/55
20 cal row/aird…

Saturday March 18, 2017 Saturday March 18, 2017

Open wod 17.4/Open gym

Friday March 17, 2017 Friday March 17, 2017

Open WOD 17.4

Thursday March 16, 2017 Thursday March 16, 2017

5 min front of body hold

Hang power snatch
1-1-1-1-1-1-1

Wednesday March 15, 2017 Wednesday March 15, 2017

6×2 bottom up press
rest 2 min

Amrap 5 minutes of:
L-pull ups

Amrap 4 min of:
burpees

Tuesday March 14, 2017 Tuesday March 14, 2017

For time:
Run 2 miles

Establish 1rm Back squat

Monday March 13, 2017 Monday March 13, 2017

Work up to a 1rm Shoulder press

2 rounds:
10 shoulder press 115/75
50 double unders
10 pu…

Saturday March 11, 2017 Saturday March 11, 2017

Open WOD 17.3/Open gym

Friday March 10, 2017 Friday March 10, 2017

Open WOD 17.3

Thursday March 9, 2017 Thursday March 9, 2017

5×3 bottom up press
rest 2 min

Every 2 min for 10 min:
50m bear crawl
150m sprint

Wednesday March 8, 2017 Wednesday March 8, 2017

Power clean
4-4-2-2-1

Amrap 5 min of:
25ft handstand walk
5 power cleans 135/95

Tuesday March 7, 2017 Tuesday March 7, 2017

3x max effort L-sit hold
rest 2 min

Ghost
6 rounds:
1 min of row
1 min burpees
1 min do…

Monday March 6, 2017 Monday March 6, 2017

Eva
5rds:
800m run
30 american swings 53/35
30 pull ups

Saturday March 4, 2017 Saturday March 4, 2017

Spend 10-15 min working on mobility

Open wod 17.2/Open gym

Friday March 3, 2017 Friday March 3, 2017

Spend 10-15 min working on mobility

Open WOD 17.2

Thursday March 2, 2017 Thursday March 2, 2017

3×12 Overhead dumbbell walking lunges
rest 2 min

Snatch 2-2-2-2
rest 3 min btw sets

H…

Wednesday March 1, 2017 Wednesday March 1, 2017

5×3 bottom up press
rest 2 min

3 rounds of:
30 one-legged squats
15 deadlifts 225/155

Tuesday February 28, 2017 Tuesday Feb. 28, 2017

3×10 strict toes to bar

4 rounds of:
400m run
30 knees to elbows
20 ring dips

Monday February 27, 2017 Monday Feb. 27, 2017

Spend 10 min working on handstands

3 rounds for time of:
25 wall balls 20/14
20 kettlebell…

Saturday February 25, 2017 Saturday Feb. 25, 2017

Spend 10-15 min working on mobility

Open WOD 17.1/Open Gym

Friday February 24, 2017 Friday Feb. 24, 2017

Spend 10-15 min working on mobility

Open WOD 17.1

Thursday February 23, 2017 Thursday Feb. 23, 2017

3x max effort L-sit hold
rest 2 min

8 rounds each for time of:
20 push ups
200m sprint
*…

Wednesday February 22, 2017 Wednesday Feb. 22, 2017

4×4 bottom up press
rest 2 min

5 rounds:
1000m row
100m heavy object carry front of body

Tuesday February 21, 2017 Tuesday Feb. 21, 2017

Back squat 2-2-2-2-2

Amrap 7 min of:
10 strict pull ups
7 back squats 225/155

Monday February 20, 2017 Monday Feb. 20, 2017

3×10 strict toes to bar

For time:
400m run
30 power snatch 75/55
400m run
30 power snatc…

Saturday February 18, 2017 Saturday Feb. 18, 2017

3×12 Overhead dumbbell walking lunges
rest 2 min

Make up a WOD you missed

Friday February 17, 2017 Friday Feb. 17, 2017

Front squat
7-7-7-7

Amrap 8 min of:
40 Double unders
10 toes to bar
10 front squats 135/95

Thursday February 16, 2017 Thursday Feb. 16, 2017

3×10 partner glute ham raises

For time:
800m run
30 pull ups
60 air squats
30 clean and …

Wednesday February 15, 2017 Wednesday Feb. 15, 2017

3x max effort L-sit hold
rest 2 min

3 rounds:
40 calorie row
30 medball sit ups
20m hand…

Tuesday February 14, 2017 Tuesday Feb. 14, 2017

4×4 bottom up press
rest 2 min

Hang power snatch
10-8-6-4-2
*try and do touch and go. Inc…

Monday February 13, 2017 Monday Feb. 13, 2017

Overhead squat 3-3-3-3-3

3 rounds:
15 chest to bar pull ups
12 Box jumps 24/20
9 overhead…

Saturday February 11, 2017 Saturday Feb. 11, 2017

3×10 strict toes to bar

21-15-9
power snatch 95/65
toes to bar

Friday February 10, 2017 Friday Feb. 10, 2017

3×12 Overhead dumbbell walking lunges
rest 2 min

4x400m run
4x500m row
rest 2-3 min betwe…

Thursday February 9, 2017 Thursday Feb. 9, 2017

3×6 bottom up press
rest 2 min

Clean and jerk
1-1-1-1-1-1-1

Wednesday February 8, 2017 Wednesday Feb. 8, 2017

Deadlift 10-10-10

2 rounds:
20 deadlifts 185/135
15 bar facing burpees
10 Ring muscle ups

Tuesday February 7, 2017 Tuesday Feb. 7, 2017

3x max effort L-sit hold
rest 2 min

In teams of two complete the following in 30 min:
50m …

Monday February 6, 2017 Monday Feb. 6, 2017

Work up to a heavy front squat

2 rounds:
25/20 calories row
20 front squats 115/80
20 sho…

Saturday February 4, 2017 Saturday Feb. 4, 2017

3×10 strict toes to bar

30min AMRAP:
600m row
8 bar muscle ups
10 ovh squats 135/95
12 B…

Friday February 3, 2017 Friday Feb. 3, 2017

Low hang snatch
2-2-2-2-2

4 rounds for time:
75 double unders
100m heavy carry front of b…

Thursday February 2, 2017 Thursday Feb. 2, 2017

Power clean 1-2-3-2-1

21-15-9
Power clean 135/95 (55%)
Handstand push up

Wednesday February 1, 2017 Wednesday Feb. 1, 2017

3×6 bottom up press
rest 2 min

Ft: 150 wall ball 30/20
*EMOM, 1 legless rope climb

Tuesday January 31, 2017 Tuesday Jan. 31, 2017

Warm up with a mile jog

EMOM for 20 min:
50ft sled push 180/90 (black top road)
End with a…

Monday January 30, 2017 Monday Jan. 31, 2017

3x max effort L-sit hold
rest 2 min

AMRAP 7 min of:
7 burpees
7 American swings (70/53)

Saturday January 28, 2017 Saturday Jan. 28, 2017

Bent row 3×8
rest 2-3 min

75 ring row
75 ring dip
*every min do 20 air squats

Friday January 27, 2017 Friday Jan. 27, 2017

Spend 10-15min working on handstands

5 rounds:
12 Dumbbell snatch
75/55
10 ttb
80 double…

Thursday January 26, 2017 Thursday Jan. 26, 2017

3×10 partner glute ham raises

20min AMRAP:
100m farmers carry 70/53
1 legless rope climb

Wednesday January 25, 2017 Wednesday Jan. 25, 2017

Work up to a heavy deadlift

3 rounds:
800m run
15 deadlift 315/205 (60-70%)

Tuesday January 24, 2017 Tuesday Jan. 24, 2017

3×8 Bottom up press
rest 2 min

EMOM 14 min:
odd- 15 burpees
even- 12 pull ups

Monday January 23, 2017 Monday Jan. 23, 2017

Spend 10 min getting the hips and shoulders open.
Dynamic stretches, bear crawl, spider crawl, …

Saturday January 21, 2017 Saturday Jan. 21. 2017

Bent row 3×8
rest 2-3 min

50 tire flips for time
*every min perform 5 tire jump throughs

Friday January 20, 2017 Friday Jan. 20, 2017

3×10 partner glute ham raises

Emom 30 min:
1 Snatch
*can build as you go or stay with same…

Thursday January 19, 2017 Thursday Jan. 19, 2017

3×8 Bottom up press
rest 2 min

Amrap 10 min:
25m heavy object carry
50 double unders (100…

Wednesday January 18, 2017 Wednesday Jan. 18, 2017

Spend 10-15 min mobilizing ankles, shoulders, and hips

21-18-15-12-9-6-3 reps for time of:

Tuesday January 17, 2017 Tuesday Jan. 17, 2017

A. DB Bicep curls 3×12
rest 2 min

B. Seated single arm external rotation
3×10
rest 2 min

Monday January 16, 2017 Monday Jan. 16, 3017

Spend 10 min getting the hips and shoulders open. Dynamic stretches, bear crawl, spider crawl, si…

Saturday January 14, 2017 Saturday Jan. 14, 2017

Bent row
8-8-8
rest 3 min

Push a car for 20 min

Friday January 13, 2017 Friday Jan. 13, 2017

Spend 10 min working on handstands

12min emom:
odd:15 burpees
even: 20 thrusters 75/55

Thursday January 12, 2017 Thursday Jan. 12, 2017

In teams of 2 complete:
30min amrap:
2 rope climbs
100m partner carry
200m plate carry

Wednesday January 11, 2017 Wednesday Jan. 11, 2017

Work up to a heavy set of 9 Deadlifts

amrap 9 min:
9 deadlifts (185/135) (50%)
9 chest to …

Tuesday January 10, 2017 Tuesday Jan. 10, 2017

A. DB Bicep curls 3×12
rest 2 min

B. Seated single arm external rotation
3×10
rest 2 min

Monday January 9, 2017 Monday Jan. 9, 2017

Spend 10 min getting the hips and shoulders open

For Time:
42 wall balls 20/14
21 power sn…

Saturday January 7, 2017 Saturday Jan. 7, 2017

Snatch balance
3-3-3-3-3

4rds:
10 tire flips
100m sled drag

Friday January 6, 2017 Friday Jan. 6, 2017

Accumulate 10 min in air squat

Front squat
5-5-5-5-5
rest 3-5 min
Then accumulate 2 min i…

Thursday January 5, 2017 Thursday Jan. 5, 2017

Work up to a 1RM clean and jerk

For Time:
15 clean and jerks (135/95) (50-60%)
30/20 cal r…

Wednesday January 4, 2017 Wednesday Jan. 4, 2017

3×12 partner glute ham raises

“Helen”
3 rounds:
400m run
21 american swings (53/35)
12 p…

Tuesday January 3, 2017 Tuesday, Jan. 03, 2017

Work up to a max height box jump

Open event 12.1
Amrap 7 min of:
Burpees

Monday January 2, 2017 Monday Jan. 2, 2017

A. 2x20s bottom of push up hold
rest 2 min

B. 2x20s iso hold at top of pull up
rest 2 min

Saturday December 31, 2016 Saturday Dec. 31, 2016

HAPPY NEW YEAR!

In observance of the New Year weekend, the gym will be closed today.

Friday December 30, 2016 Friday Dec. 30, 2016

Deadlift 1-1-1-1-1

amrap 5 min:
10 deadlifts
10 handstand push ups

Thursday December 29, 2016 Thursday Dec. 29, 2016

Overhead squat
4-4-4-4

4 rounds:
20 cal row
15 toes to bar
10 ovh squats 115/80

Wednesday December 28, 2016 Wednesday Dec. 28, 2016

Work up to a 1RM bench press

13 min amrap:
8 ring dips
8 ring rows
8 hollow rocks
8 Dumbbe…

Tuesday December 27, 2016 Tuesday Dec. 27, 2016

6x 400m sprint
rest 3 min

Monday December 26, 2016 Monday Dec. 26, 2016

“12 days of Christmas”

1. Clean and jerk (155/95)
2. turkish get ups
3. Burpee box jumps

Saturday December 24, 2016 Saturday Dec, 24, 2016

Merry Christmas!

No classes
The gym will be closed for the Christmas weekend.

Friday December 23, 2016 Friday Dec. 23, 2016

Strict press 1 rep max

Test 9:
Annie
50-40-30-20-10
double unders
abmat situps

Thursday December 22, 2016 Thursday Dec. 22, 2016

Test 8:
20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

Wednesday December 21, 2016 Wednesday Dec. 21, 2016

weighted pull up 1 rep max

Test 7:
50 burpee box jumps for time

Tuesday December 20, 2016 Tuesday Dec. 20, 2016

Test 6:
400m run
15 Clean & Jerks 135/95
3 Rope Climbs
400m run
12 Clean & Jerks
2 Rope Cli…

Monday December 19, 2016 Monday Dec. 19, 2016

Snatch 1 rep max

Test 5:
7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders

Saturday December 17, 2016 Saturday Dec. 17, 2016

Make up day

Friday December 16, 2016 Friday Dec. 15, 2016

Deadlift 1 rep max

Max distance farmer carry

Thursday December 15, 2016 Thursday Dec. 15, 2016

Test 3
For time:
100 kettlebell swings
100 box jumps
100 toes to bar
*every 2 min perform…

Wednesday December 14, 2016 Wednesday Dec. 14, 2016

Clean and jerk 1 rep max

Test 2
5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans 95/65

Tuesday December 13, 2016 Tuesday Dec. 13, 2016

Test 1:
Fran:
21-15-9
thrusters
pull ups

Monday December 12, 2016 Monday Dec. 12, 2016

Back squat 1 rep max

Saturday December 10, 2016 Saturday Dec. 10, 2016

3×10 partner glute ham raises

15 minutes of:
4 bar muscle-ups
6 Turkish get-ups (45/25)

Friday December 9, 2016 Friday Dec. 9, 2016

Snatch 1-1-1-1-1
rest as needed

3-6-9
Squat snatch (70-75%)
burpee box jumps

Thursday December 8, 2016 Thursday Dec. 8, 2016

3 min bar hang
3 min squat hold
3 min front of body hold (very heavy)

4rds:
200m sprint

Wednesday December 7, 2016 Wednesday Dec. 7, 2016

10rds:
30 sec burpees
30 sec rest
30 sec db thrusters (45/25)
30 sec rest

Tuesday December 6, 2016 Tuesday Dec. 6, 2016

10 min practice handstands

3rds:
45 double unders
30 ttb
15 power cleans 115/80 (40-50%)

Monday December 5, 2016 Monday Dec. 5, 2016

4×3 snatch balance

Back squat 2-2-2-2-2-2-2
rest as needed.

Saturday December 3, 2016 Saturday Dec. 3, 2016

Spend 10min working on hip and shoulder mobility

27-21-15
thrusters (95/65) (40%)
burpees

Friday December 2, 2016 Friday Dec. 2, 2016

3×10 partner glute ham raises

8rds:
5 box jumps (30/24)
10 ring row
10 hollow rocks
20 p…

Thursday December 1, 2016 Thursday Dec. 1, 2016

3 min supinated bar hang (fully relaxed hang)
3 min bottom of squat
3 min handstand hold
*accu…

Wednesday November 30, 2016 Wednesday Nov. 30, 2016

Belly breathing exercise
Neck proprioception exercise
Rolling exercise

For time:
5 rounds…

Tuesday November 29, 2016 Tuesday, Nov. 29, 2016

Spend 10 min working on double unders

21-15-9
Toes to bar
Calorie row
rest 10 min
2 roun…

Monday November 28, 2016 Monday Nov. 28, 2016

Work up to a 1rm max snatch in 15-20min

For time:
30 wall ball 20/14
10 snatch 115/65 (50%…

Saturday November 26, 2016 Saturday Nov. 26

NO CLASSES
The gym will be closed for the holiday weekendand resume Monday Nov. 28.

Friday November 25, 2016 Friday Nov. 25

NO CLASSES
The gym will be closed for the holiday weekendand resume Monday Nov. 28.

Thursday November 24, 2016 Thursday Nov. 24

HAPPY THANKSGIVING
Gym is closed.

Wednesday November 23, 2016 Wednesday Nov. 23

3×10 feet elevated ring rows

Hero WOD “Jack”
20min amrap
10 push press (115/65) (40%)
10 am…

Tuesday November 22, 2016 Tuesday Nov. 22

3×10 partner glute ham raises

2rds:
400m run
20 hang squat cleans 95/65
rest 5 min
1 round…

Monday November 21, 2016 Monday Nov. 21

3×5 snatch balance

11-9-7
Deadlift (heavy)
Push jerks (heavy)

Saturday November 19, 2016 Saturday Nov. 19, 2016

Amrap 7 min
3 bar muscle ups
5 handstand push ups
7 toes to bar
rest 10 min repeat

Friday November 18, 2016 Friday Nov. 18, 2016

A. 24 turkish get ups

3rds:
500m row
50m front of body carry (very heavy,should struggle t…

Thursday November 17, 2016 Thursday Nov. 17, 2016

Spend 10min working on hip mobility

“kelly”
5rds:
400m run
30 box jumps 24/20
30 wall ba…

Wednesday November 16, 2016 Wednesday Nov. 16, 2016

3×10 partner glute ham raises

Complete the sequence 5 times.
min 1: burpee
min 2: rest
min …

Tuesday November 15, 2016 Tuesday Nov. 15, 2016

Hang power snatch 4-4-4-4

Amrap 4 min of:
40m shuttle sprint (20mx2)
10 hang power snatch …

Monday November 14, 2016 Monday Nov. 14, 2016

Spend 10 min working on handstands

Amrap 20 min of:
5 back squats 225/155 (65-75%)
2 rounds …

Saturday November 12, 2016 Saturday Nov. 12, 2016

25min amrap:
50m waiter carry left arm
50m waiter carry right arm
25m crab walk
25m bear craw…

Friday November 11, 2016 Friday Nov. 11, 2016

50 burpee box jumps
every 30s perform 1 snatch around 70-85%

Thursday November 10, 2016 Thursday Nov. 10, 2016

Sprint 400m
21 toes to bar
Sprint 200m
15 toes to bar
Sprint 100 m
9 toes to bar

rest 1…

Wednesday November 9, 2016 Wednesday Nov. 9, 2016

Deadlift 10-10-10
Shoulder Press 5-5-5-5
Bent barbell row 5-5-5-5

Tuesday November 8, 2016 Tuesday Nov. 8, 2016

Spend 10 mn working on double unders

3rds:
500m row
50m sled drag (tough)
5 rope climbs (15…

Monday November 7, 2016 Monday Nov. 7, 2016

Jerk 7×1 rest as needed
Can be push jerk or split jerk

4rds:
12 bar hop burpees
8 push je…

Saturday November 5, 2016 Saturday November 5, 2016

100 Db snatches for time

Friday November 4, 2016 Friday November 4, 2016

Front squat 7-5-3-1
Rest as needed. Increase load each set. (do set of 7 at tough weight, rest a…

Thursday November 3, 2016 Thursday November 3, 2016

Turkish get ups x 24
12 min:
50 Double unders
15 step ups BW

Wednesday November 2, 2016 Wednesday November 2, 2016

5rds:
25 wall balls
15 chest 2 bar pull ups
5 Power clean (choose a weight you cannot link tog…

Tuesday November 1, 2016 Tuesday November 1, 2016

EMOM 20 min:

0-10
odd: 15 American swings
even: 10 burpees
11-20
odd: 12 toes to bar
even…

Monday October 31, 2016 Monday October 31, 2016

Work up to a 1 Rm snatch

For time:
400m run
15 squat snatch (135/95) (40%)
400m run
12 p…

Sunday October 30, 2016 Saturday October 29, 2016

Tabata – 8rds 20s work, 10s rest with a running clock of each:
push ups
lunges
hollow rocks
n…

Friday October 28, 2016 Friday October 28, 2016

Spend 10 mn working on shoulder stability

On the 5 minute for 5 rounds:
400m sprint
20 wal…

Thursday October 27, 2016 Thursday October 27, 2016

Take 15 min to work up to a heavy Deadlift

3rds:
15 Deadlift (225/155) (40%)
15 handstand pu…

Wednesday October 26, 2016 Wednesday October 26, 2016

Spend 15-20min working on Double unders actively opening up hips

10min amrap:
30 double under…

Tuesday October 25, 2016 Tuesday October 25, 2016

For time:
1000m row
800m run
60 russian swings
40 burpees
20 rope climbs (30 rope pulls)

Monday October 24, 2016 Monday October 24, 2016

5×5 Power Clean
rest 2-3min btw sets

3rds:
20 Toes to bar
15 power cleans (115/75) (40%)

Saturday October 22, 2016 Saturday October 22, 2016

10min
10 ring rows
10 push ups
10 ball slams (20/15)
10 russian twists (20/15)
10 american s…

Friday October 21, 2016 Friday October 21, 2016

Emom 15 min
1 clean and jerk

3 rounds:
30 wall ball
150m farmer carry
20 box jumps

Thursday October 20, 2016 Thursday October 20, 2016

A1. 5×2 ovh squats
rest 1 min

A2. 3×8 weighted strict pull ups
rest 2 min

5rds:
2…

Wednesday October 19, 2016 Wednesday October 19, 2016

Turkish get ups x20

20min amrap:
1 Deadlift @ 85-90%
10 toes to bar
15 bar hop burpees

Tuesday October 18, 2016 Tuesday October 18, 2016

A1. DB bench press (3310) 4×4
rest 2 min

A2. Single arm db bent row 4×4
rest 2 min” (3310)…

Monday October 17, 2016 Monday October 17, 2016

A1. RFESS (3310) 4×4 each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3×6 each leg…

Saturday October 15, 2016 Saturday October 15, 2016

25min amrap:
100m farmer carry (53/35)
12 front rack step ups
10 get down get ups
1min front…

Friday October 14, 2016 Friday October 14, 2016

Turkish get ups x20

Ft:
100 wallball (20/14)
75 burpees
25 ttb

Thursday October 13, 2016 Thursday October 13, 2016

A1. 5x3ovh squats
rest 1 min

A2. 3×10 strict pull ups
rest 2 min

3rounds:
50 double…

Wednesday October 12, 2016 Wednesday October 12, 2016

EMOM 20 min
min 0-10
odd- 2 hang squat snatch
even- 16 kb swings
11-20
odd-2 squat snatch
e…

Tuesday October 11, 2016 Tuesday October 11, 2016

A1. RFESS (3310) 4×4-6each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3×6-8 each …

Monday October 10, 2016 Monday October 10, 2016

A1. DB bench press (3310) 4×4-6
rest 2 min

A2. Single arm db bent row 4×4-6
rest 2 min (3310…

Saturday October 8, 2016 Saturday October 8, 2016

8rds:
5 box jump (36″/30″)
10 ring row
15s L-sit hold
20 push ups

Friday October 7, 2016 Friday October 7, 2016

Turkish get ups x20

3rds:
30 wall ball 20/14
20 ttb
10 front squats (60-70%)

Thursday October 6, 2016 Thursday October 6, 2016

A1. 5x3ovh squats
rest 1 min

A2. 3×10 strict pull ups
rest 2 min

Emom 12min:
Even:2 …

Wednesday October 5, 2016 Wednesday October 5, 2016

2rds for time:
1 mile run
15 squat clean thrusters

Tuesday October 4, 2016 Tuesday October 4, 2016

A1. DB bench press (3310) 4×4-6
rest 2 min

A2. Single arm db bent row 4×4-6
rest 2 min” (3…

Monday October 3, 2016 Monday October 3, 2016

A1. RFESS (3310) 4×4-6each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3×6-8 each …

Saturday October 1, 2016 Sunday October 1, 2016

“Mcghee”
30 min amrap:
5 deadlift (275/185) or (75%)
13 push ups
9 box jumps (24/20)

Friday September 30, 2016 Friday September 30, 2016

Power clean and jerk 5×1
rest 3 min

“Grace”
30 clean and jerks for time (40-50%)

Thursday September 29, 2016 Thursday September 29, 2016

A1. 4x4ovh squats
rest 1 min

A2. 3×10 strict pull ups
rest 2 min

4 rounds:
400m run…

Wednesday September 28, 2016 Wednesday September 28, 2016

10 rounds:
200-250m row
8-10 burpees

Tuesday September 27, 2016 Tuesday September 27, 2016

A1. RFESS (3110) 3×6-8 each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3x-10 each…

Monday September 26, 2016 Monday September 26, 2016

A1. DB bench press (3110) 3×6-8
rest 2 min

A2. Single arm db bent row 3×6-8
rest 2 min

Saturday September 24, 2016 Saturday September 24, 2016

A. Turkish get ups x 20

For time:
50 ball slams
50 box jumps 24/20
50 hang clean and jerk…

Friday September 23, 2016 Friday September 23, 2016

A. Snatch pull 3×3 (100%+ of 1rm)
rest 2 min

B. Power snatch 3×3 (80-85%)
rest 2 min

C. S…

Thursday September 22, 2016 Thursday September 22, 2016

A1. 4x4ovh squats
rest 1 min

A2. 3×4 rope climbs
rest 2 min

3rds:
400m run
40 du (80 s…

Wednesday September 21, 2016 Wednesday September 21, 2016

A. Clean pulls 3×3 (100+% of 1rm)
rest 2 min

B. Power clean 3×3 (80-85% of 1rm)
rest 2 min

Tuesday September 20, 2016 Tuesday September 20, 2016

A1. DB bench press (3110) 3×6-8
rest 2 min

A2. Single arm db bent row 3×6-8
rest 2 min

Monday September 19, 2016 Monday September 19, 2016

A1. RFESS (3110) 3×6-8 each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3x-10 each l…

Saturday September 17, 2016 Saturday 9/17

A. Turkish get ups x 20

3rds:
150m farmer carry
100m backwards run
50m waiter carry right…

Friday September 16, 2016 Friday 9/16

A. Clean pulls 3×3
rest 2 min

B. Power clean 3×3
rest 2 min

C. Squat clean 3×3
rest 2mi…

Thursday September 15, 2016 Thursday 9/15

A1. 3x6ovh squats
rest 1 min

A2. 3×4 rope climbs
rest 2 min

“16.1”
20min amrap:
25ft…

Wednesday September 14, 2016 Wednesday 9/14

A. Snatch pull 3×3
rest 2 min

B. Power snatch 3×3
rest 2 min

C. Squat snatch 3×3
rest 2 …

Tuesday September 13, 2016 Tuesday 9/13

A1. RFESS (3110) 3×10 each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3×10 each leg…

Monday September 12, 2016 Monday 9/12

A1. DB bench press (3110) 3×8-10
rest 2 min

A2. Single arm db bent row 3×8-10
rest 2 min

Saturday September 10, 2016 Saturday 9/10

Spend 15 min working on skill of choice

3 rounds:
1min of each:
Thrusters (75/45)
Power c…

Friday September 9, 2016 Friday 9/9

A. Snatch pull 5×3
rest 2 min

B. Power snatch 5×3
rest 2 min

C. Squat snatch 5×3
rest 2 …

Thursday September 8, 2016 Thursday 9/8

A1. 3x6ovh squats
rest 1 min

A2. 3×4 rope climbs
rest 2 min

9min amrap:
15 slam balls

Wednesday September 7, 2016 Wednesday 9/7

A. Clean pulls 5×3
rest 2 min

B. Power clean 5×3
rest 2 min

C. Squat clean 5×3
rest 2mi…

Tuesday September 6, 2016 Tuesday 9/6

A1. DB bench press (3110) 3×8-10
rest 2 min

A2. Single arm db bent row 3×8-10
rest 2 min

Monday September 5, 2016 Monday 9/5

Labor Day
The gym will open for one 10am class

Saturday September 3, 2016 Saturday 9/3

A. Turkish get ups x 20

1 mile run
20 back squats
1 mile run
20 back squats

Friday September 2, 2016 Friday 9/2

12 min emom
1 squat clean + hang clean and jerk

4 rounds:
3 man makers
40 Double unders

Thursday September 1, 2016 Thursday 9/1

A1. 3×8 ovh squats
rest 1 min

A2. 3×4 rope climbs
rest 2 min

15min:
100m farmer carr…

Wednesday August 31, 2016 Wednesday 8/31

12 min emom
Snatch with 2 sec pause below knee x 2

5rds:
6 line touches (10 shuttle)
9 np…

Tuesday August 30, 2016 Tuesday 8/30

A1. RFESS (3110) 3×12 each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3×12 each leg…

Monday August 29, 2016 Monday 8/29

A1. DB bench press (3110) 3×12
rest 2 min

A2. Single arm db bent row 3×12
rest 2 min

Fo…

Saturday August 27, 2016 Saturday 8/27

A. Turkish get ups x 20

8 rds:
200m run
3 man makers

Friday August 26, 2016 Friday 8/26

12 min emom
1 squat snatch + 1 hang power snatch

For time:
10 deadlift (heavy)
15 db push…

Thursday August 25, 2016 Thursday 8/25

A1. 3×8 ovh squats
rest 1 min

A2. 3×4 rope climbs
rest 2 min

20min amrap:
5 strict pull …

Wednesday August 24, 2016 Wednesday 8/24

12 min emom
1 squat clean + 1 hang power clean

3 rounds:
60 double unders
40 Russian swings…

Tuesday August 23, 2016 Tuesday 8/23

A1. DB bench press (3110) 3×12
rest 2 min
A2. Single arm db bent row 3×12
rest 2 min

12 min…

Monday August 22, 2016 Monday 8/22

A1. RFESS (3110) 3×12 each leg
rest 2 min

A2. Single leg deadlift w/ kettlebell 3×12 each leg…

Saturday August 20, 2016 Saturday 8/20

“Make up Day”

Make up any workout missed during the week

Friday August 19, 2016 Friday 8/19

For time:
30 snatch
800m run
30 clean and jerk

Thursday August 18, 2016 Thursday 8/18

“Death by Wall Balls”

Wednesday August 17, 2016 Wednesday 8/17

“The 100s”
For time:
100 kettlebell swings
100 box jumps
100 toes to bar

** every 2 minute…

Tuesday August 16, 2016 Tuesday 8/16

“Fran”
21-15-9
Thrusters (95/65)
Pull ups

Monday August 15, 2016 Monday 8/15

A. Front squat 1 rep max

B. Max plank

C. Max farmer carry

Saturday August 13, 2016 Saturday 8/13

Make Up Day

Make up any workout missed during the week.

Friday August 12, 2016 Friday 8/12

Deadlift
1 rep max

4 rounds
20 dumbbell snatch
10 pull ups
20 box jumps

Thursday August 11, 2016 Thursday 8/11

15-12-9
Power cleans (135/85)
Burpees

rest 10 min

repeat

Wednesday August 10, 2016 Wednesday 8/10

A. Snatch – 1 rep max

B. Clean and Jerk – 1 rep max

Tuesday August 9, 2016 Tuesday 8/9

A. Bench Press – 1 Rep max

B. Weighted pull up- 1 rep max

1 mile run for time

Monday August 8, 2016 Monday 8/8

A. Back Squat – 1 Rep max

“Annie”
50-40-30-20-10
sit ups
double unders

Friday August 5, 2016 Friday 8/5

Emom 12 min:
hang power clean + clean

Emom 20 min:
odd- 12-15 wall balls
even- 40 Double …

Thursday August 4, 2016 Thursday 8/4

A1. 3×15 push ups (2 sec pause at bottom)
rest 30s

A2. 3x 15 ring row (2 sec pause at top)
r…

Wednesday August 3, 2016 Wednesday 8/3

Emom 12 min:
hang power snatch+snatch

“Diane”
21-15-9
Deadlift
Hspu

Tuesday August 2, 2016 Tuesday 8/2

A1. Back squat
4×4 (2 sec pause at bottom)
rest 2 min

A2. Good morning
3×10
rest 2 min

Monday August 1, 2016 Monday 8/1

A1. Push jerks 3×5
rest 2 min

A2. weighted pull ups 3×8-10
rest 2 min

For time:
21 Thru…

Saturday July 30, 2016 Saturday 7/30

A. Turkish get ups x 20

12 min amrap:
3 forward rolls
3 get down get ups
3 deadlift
1 min …

Friday July 29, 2016 Friday 7/29

Emom 12 min:
hang power snatch+snatch

In teams of two:
500 DU
50 clean and jerks
50 Thrust…

Thursday July 28, 2016 Thursday 7/28

A1. 3×15 push ups (2 sec pause at bottom)
rest 30s

A2. 3x 15 ring row (2 sec pause at top)
r…

Wednesday July 27, 2016 Wednesday 7/27

Emom 12 min:
hang power clean + clean

12 front rack step ups
100m run

Tuesday July 26, 2016

A1. Push jerks 3×5
rest 2 min

A2. weighted pull ups 3×8-10
rest 2 min

3 rounds:
10 push …

Monday July 25, 2016 Monday 7/25

A1. Back squat
4×4 (2 sec pause at bottom)
rest 2 min

A2. Good morning
3×10
rest 2 min

Saturday July 23, 2016 Saturday 7/23

A1. partner glute ham raises 3×12
rest 90s

A2. RFESS 3×10 each leg
rest 2 min

5 rds:
10 …

Friday July 22, 2016 Friday 7/22

10 min EMOM
1 clean pull+clean

Tabata:
double unders
rest 1 min

air squats
rest 1 min

Thursday July 21, 2016 Thursday 7/21

10 min EMOM
1 snatch pull+snatch

9 min AMRAP
5 power snatch
10 ttb
15 wall ball

Wednesday July 20, 2016 Wednesday 7/20

A1. CGBP 4×4
rest 2 min

A2. Bent row 4×5
rest 2 min

5rds:
10 death march
10 push press …

Tuesday July 19, 2016 Tuesday 7/19

A1. Back squat
3×6 (2 sec pause at bottom)
rest 2 min

A2. Good morning
3×10
rest 2 min

Monday July 18, 2016 Monday 7/18

A1. Shoulder press 5×1
rest 60s

A2. Strict pull up 3x max effort
rest 2 min

5 rds:
4 dea…

Saturday July 16, 2016 Saturday 7/16

A1. partner glute ham raises 3×12
rest 90s

A2. RFESS 3×10 each leg
rest 2 min

14 min amra…

Friday July 15, 2016 Thursday 7/15

EMOM 15min
1 snatch

60 slam balls
40 wall balls
20 hang snatch (55%)

Thursday July 14, 2016 Thursday 7/14

A1. CGBP 4×4
rest 2 min

A2. Bent row 4×5 rest 2 min

4rds:
400m run
15 ttb
5 get down ge…

Wednesday July 13, 2016 Wednesday 7/13

EMOM 15 min
1 clean and jerk

3rds for time:
50du
8 clean and jerks (115/80) (55%)
rest 5 m…

Tuesday July 12, 2016 Tuesday 7/12

A1. Shoulder press 5×1
rest 60s

A2. Strict pull up 3x max effort
rest 2 min

50 kb swings

Monday July 11, 2016 Monday 7/11

A1. Back squat
3×8 (2 sec pause at bottom)
rest 2 min

A2. Good morning
3×10
rest 2 min

Saturday July 9, 2016 Saturday 7/9

A1. partner glute ham raises 3×12
rest 90s
A2. RFESS 3×10 each leg
rest 2 min

12 min amrap

Friday July 8, 2016 Friday 7/8

EMOM 15 min
1 clean and jerk

20min amrap
100m farmer carry
50m ovh carry
1 min plank
20 b…

Thursday July 7, 2016 Thursday 7/7

Emom 15min
1 snatch

9 min amrap
15 hang snatch
20 Box jumps
25 dips
30 Wall balls
**if y…

Wednesday July 6, 2016 Wednesday 7/6

A1. Back squat
3×10 (2 sec pause at bottom)
rest 2 min

A2. Good morning
3×10
rest 2 min

Tuesday July 5, 2016 Tuesday 7/5

A1. Shoulder press 5×2
rest 60s

A2. Strict pull up 3x max effort
rest 2 min

20-15-10

D…

Monday July 4, 2016 Monday 7/4

Fourth of July

The gym will open for a 10:00 a.m. class only

Saturday July 2, 2016 Friday 7/2

A1. Partner glute ham raises 3×12
rest 90s

A2. RFESS 3×12 each leg
rest 2 min

8 min:
10 …

Friday July 1, 2016 Friday 7/1

EMOM 10min
Hang snatch + snatch

“Bradley”
100m sprint
10 pull ups
100m sprint
10 burpees