Blog Archives: General

Tuesday, May 31st 2016


A) Find a heavy 10 back squat in 12 minutes. Then 2×10 at 90% of heavy 10.

B) 5 rounds for time of:

12 kb snatches (6/side) (53/35lb)-36 double unders-12 kb box step overs-36 double unders



Metcon class

10-9-8-7-6-5-4-3-2-1 burpees-db cluster-broad jumps *After each round run 200m. Ex: 10 burpees-10 db clusters-10 broad jumps-run 200m-then 9-9-9 run 200m

Monday, May 30th 2016

Happy Memorial Day! 

9:30am and 10:30am class only


1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

*partition reps as desired

Saturday, May 28th 2016


1) Find a partner. Between the two of you adopt a “pet rock” (20-45 lb med ball, bumper plate, dumbbell or KB)
 power cleans (115/75lb)
 push presses
 barbell lunges (each leg)
 box jumps
 push ups
*400 m run after each round
*One partner works at a time while the other partner holds the “pet rock,” which may not touch the ground. Both partners run together with the “pet rock.”
Rx Plus
1) 10 min AMRAP
30 Double unders
20 wall balls
30 double unders
25 wall balls
30 double unders
30 wall balls
etc…continue to increase the wall balls by 5 each time
Rest 5 minutes
2) 9 min AMRAP
3-6-9-12 to infinity
walking lunges
Rest 3 minutes
3) 8 minute AMRAP
5-10-15-20 to infinity
push ups
KB swings

Friday, May 27th 2016


Partner I-go-you-go 30 min AMRAP:

12/10 cal row + 10 OH squats (95/65lb) + 5 burpee tuck jumps

*Partner goes through entire round before switching



Metcon class

6 rounds of:

10 db push press-bear crawl 25m-broad jump-25m-walking lunge 25m-bear crawl 25m-10 db push press.

*Rest 2 minutes between rounds

Thursday, May 26th 2016


A) 150 wallballs- EMOM 5 deadlifts (185/135lb)

*At the start of every minute including the first minute, stop and do 5 deadlifts

B) Every 75 seconds for 12 rounds each

1) 10 reps supinated bent over barbell row 2) 10 db bench press 3) 8 reps single leg kb RDL per side



Metcon class

6-8 intervals of 3 min on 2 min off:

Alternate between A) and B)

A) 200m run then AMRAP 10 air squats + 5 burpee tuck jumps

B) 250m row then AMRAP 6 dumbbell box step overs + 6 pullups or ring rows

Wednesday, May 25th 2016


A) 5 rounds for quality: 6-10 strict HSPU + 6-10 strict knees to elbow

B) Masters qualifier WOD 2016

15 minute AMRAP

55 double unders-15 CTB pullups- 5 hang power cleans (155/105lb)

Metcon class

30 min AMRAP

20 cal row- 20 Overhead plate lunges – 20 pushups – 20 toes to bar

Tuesday, May 24th 2016


A) Find a heavy triple back squat in 15 minutes. Then do 1x max reps @ 80% of 3RM

B) 21-15-9 American Kb swing (50/35lb) – High box jump (30/24″)



Metcon class

Partner WOD: 600m run with one 45/25lb plate-200 double unders or 400 single unders-150 wallballs-100 sit-ups-50 pullups or ring rows – 400m run with plate

*During run, partners may switch off who holds the plate. On double unders and wallballs partner must hold plate locked out overhead while other partner is working. On sit-ups, partner must hold plank while other works. On pullups, partner must hang from pullup bar while other partner is working. Reps don’t count unless other partner is holding plate overhead, holding plank, or hanging from bar.

Monday, May 23th 2016


A) Find a 1 rep max cluster in 10 minutes. Then 5 minute EMOM, 5 thrusters @ 70-75% of 1RM

B) Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry,  100-meter walking lunge (unweighted), 50- meter handstand walk *Handstand walk scale is 30 shoulder taps


HS walk and 70/50lb dumbbells

Metcon class

10 rounds with 90 sec rest between rounds:

10 burpees + 10 box jumps + 10 goblet squats + 10 hollow rocks 

Friday, May 20th 2016


EMOM 10 minutes : Thrusters (95/65lb) + Bar facing burpees.

Rest 4 minutes

EMOM 10 minutes: Toes to bar + jumping air squat

Rest 4 minutes

EMOM 10 minutes: Deadlift + Power clean (135/95)

*Equal reps for both movements. Athlete chooses number of reps for each EMOM. Ex: 5 thrusters + 5 burpees each minute


Choose your own destiny

Metcon class

Row 2000m-50 hand release pushups-50 walking lunges-50 V-ups-50 wallballs- Run 1 mile

Thursday, May 19th 2016


A) 5x500m row. Alternate with a partner. About 90-95% effort

B)Every 75 seconds for 12 rounds rotate through

1) 8 single arm db bent over row/side

2) 6-8 db weighted step ups/leg

3) 8 reps floor press


A) Aim for sub 1:45, women aim for sub 1:58

Metcon class

5 rounds:

40 double unders- 30 air squats-15 burpee box jumps-run 200m

*Rest 2 minutes between rounds