Brute Blog | Brute Fitness

WOD 3/17/20

Limit 10 people per class. Be at class on time and not early. Intent is to limit overlap. Soon as WOD is over clean your equipment and go home... Read More »

WOD 3/16/20

Fitness and Performance

Back Squat 3×5@70ish %2 person Team Leapfrog ROUNDS

14 Rounds for Time 7/5-Cal Row 7-Busters 50s/35s 7/5-Cal Row (Buster=db burpee into squat clean thruster) 1 rower per team. Transition quickly with a monitor reset

WOD 3/13/20

5 Rounds For Time

5-Right Arm DB Snatch 50/35 5-Right Arm OH Reverse Lunge 5-Burpees 10/7-Cal Ski Erg 5-Left Arm DB Snatch 5-Left Arm OH Reverse Lunge 5-Burpees 10/7-Cal Ski Erg

Spend remaining class time working on a... Read More »

15-9-6 Thrusters 135/95 6-5-4 Bar Muscle UpsAccessory Strength 3×6-Seated to max Vertical Jump 3×3-Max Broad Jump 3×10-DB Front Raise/10-Side Lateral/10-Bent Over Fly (To be performed as one set without putting down the dumbells) Read More »

WOD 3/11/20

Fitness and Performance

Partner Leapfrog Movements 25 min AMRAP 10-KB Swings 70/53 10-Cal Row 30-Double Unders (50 singles) 10-Cal Row 10-GHD situps (10-Abmat)

WOD 3/10/20

21-15-9 HSPU (Fitness DB S20) Power Cleans 115/80 Bike caloriesAccessory Strength 3 rounds 16-Squat Dead Curl Press KB Complex 20-Floor Glute Bridges 10-20-Pushups Read More »

PAY MARCH DUES. ITS THE 3RD

12 min AMRAP 8/6-Cal Bike 8-Box Jumps 24/20 8-ABMAT SitupsAccessory Strength 3×5 Asgard complex

3×10(5R5L) KB Halo

WOD 3/2/20

Bring March Dues. They will be late by Friday and require a late fee

Fitness and Performance

Find 1 rep max Front Squat8 Rounds 3-Strict HSPU(5-HSPU??) 6-Chest to Bar Pullups 3-DBall Front Squat... Read More »

WOD 2/28/20

12 min E2MOM 2-Squat Clean go up each setPartner Leapfrog Movements 20 min AMREP Every 2 min 8-Wallballs 20/14 8-Deadlift 95/65 8-Power Clean 95/65 8-Shoulder to Overhead 95/65 Max Cal Remaining Time Read More »

WOD 2/27/20

Active Recovery Day

Push Press 5×215 min AMRAP 100m Run 10-KB Swings 35/26 5-Box Jumps 24/20 Read More »

WOD 2/26/20

Fitness

For time 4 Rounds 5/3-Strict Pullups 5-Devils Press or 8-Bar Facing Burpees Then 3 Rounds 15-Toes to Bar or Leg Raises 60-Double Unders or 120-Singles Then 2 Rounds 30-Wallballs 5-Cleans

12 min E2MOM 4-Front Squat. Go up each setFor Time 1000m Row Then 3 rounds 10-Alt... Read More »

WOD 2/7/20

Clean complex 5 sets to build to heavy 1-Deadlift+2-Hang Clean+3-Front Squat3 rounds 800m Run. 20/15-Pushups 20-GHD Situps(25-ABMAT situps) Read More »

WOD 2/6/20

Bring dues. Add 5 dollar late fee

18 min AMRAP 10-Shoulder to overhead(pick weight) 20/15-Cal Row 30-Air squats

WOD 2/5/20

Last day to pay dues and avoid late fee.

30-20-10 Burpees Pullups Cal BikeAccessory Strength 3x 10 Barbell shrugs heavy! 3x 10 Plate oh tricep ext 3x Max Effort Bar dips(can use band) Read More »

WOD 2/4/20

Pay Feb Dues

Clean complex 5 sets to build to heavy 3-Deadlift+2-Hang Clean+1-Front Squat5 rounds 50m Walking Lunges 12-db bench press 50/35 200 Run Read More »

WOD 2/3/20

Bring your dues with you. They will be late after Wed

1. Partner Leapfrog ROUNDS 20 min AMRAP 12-Wallballs 20/14 30-Double unders

2. Accessorie Strength Core 3 Rounds 5-10 Strict Toes to Bar 1 min Front... Read More »

WOD 1/31/20

Pay Feb Dues

Fitness and Performance

3 rounds 600m Run(400+200m) 20-KB Swings pick weight 20-Dumbell Bench pick weightAccessory Strength

Strict Pullups 4×5 (use band if needed but no kipping)

Seated dumbell press 4×5

Single leg/single arm KB... Read More »

WOD 1/30/20

Pay February Dues

Fitness and Performance

12 min E2MOM 3 front squat @90% of last week 12 min AMRAP 10/7-Cal Bike 8-Pullups 6-Front Squats 95/65 Read More »

WOD 1/29/20

Bring February Dues

Fitness and Performance

50-Double Unders 50-Abmat Situps 6-Clean and jerk 135/95 40-DU 40-Situps 6-C&J 30-DU 30-Situps 6-C&J 20-DU 20-Situps 6-C&J 10-DU 10-Situps 6-C&J

(Scale singles to 80-70-60-50-40. I am cutting yall a break because I don’t want entire workout wasted... Read More »

WOD 1/28/20

Fitness and Performance

10 Rounds 200m Run 10-Alt Dumbell Snatch 10-BurpeesAccessory Strength 3 rounds 10-Back Ext 10-DB Front Raises 10-DB Rear Delt Flies 10-Banded Hamstring Curls Read More »

WOD 1/27/20

Fitness and Performance

1. Deadlift 3×2 max double (If you are tired or still sore from last week back off the weight and just do 3×5)

2. Partner WOD 20 min... Read More »

WOD 1/23/20

10 min EMOM 2-Power Cleans @85% of heavy single from last weekFor time 21-15-9 Deadlift 225/155 Burpee Pullups(bar must be 6″ over reach for pullups)

Scaled do burpee jumping pullup on low bar.

WOD 1/22/20

Fitness and Performance

15 min AMRAP 3-Thrusters 135/95 6-Box Jumps overs 24/20 9-Toes to BarStrength 3 rounds not for time 30-Abmat Situps 12-DB Curls 12-Tricep Kick backs each side 20-Russian Twist with plate 12-Barbell curls 12-DB Over... Read More »

WOD 1/21/20

2 person Partner for time. 1 person working.

75/60-Cal Row 50-Air Squats 75/60-Cal Bike 50-GHD Situps 75/60-Cal Row 50-Pushups 75/60-Cal Ski

WOD 1/17/20

Deadlift 5×3(bottom 1/2 + 1 full rep)@80% weight of 1/6/20

(So lift to the knees. Back to the floor. Then lift it all the way up. That is 1 rep. Repeat... Read More »

WOD 1/16/20

Partner WOD Leapfrog movements 20 min AMRAP 10-Slam ball 30/20 10-ABMAT Situps 20-Double Unders 10-Kb swings(pick weight) 10/7-Cal ski erg

Clean complex Build to heavy 1-Hang Power Clean+ 1-Hang Squat CleanFor Time 50-Wallballs 20/14 40-Cal Row 30-DB Push Press 50s/35s 20-Cal Bike 10-Bar Muscle Ups (Fitness scale to 15-Chest to Bar Pullups) Read More »

WOD 12/31/19

All regular classes Bring January 2020 dues

Fitness and Performance Crazy 8s 8 Rounds 8-Air Squats 8-Pullups 8-Burpees 8-Situps 8-Box Jumps 24/20 8-Pushups 8-Lunges 8-Toes to Bar

Strength

2×8 Alternating DB CurlsDumbell Drop set (Start at a weight. Do as... Read More »

WOD 12/30/19

Fitness and Performance

12min E2MOM Front Squat 8/6/4/2/2/2 Set of 8 is weight you used for 6 sets of 6 on 12/183 Rounds for time 15-Thrusters 95/65... Read More »

WOD 12/27/19

Deadlift 5×3@80% of last week 25 min AMRAP 15-Cal Row 12-KB Swings(pick your weight) 10-Cal Bike 8-Front Squat(pick your weight) (When you write your score include the weight used on kb swings and... Read More »

WOD 12/23/19

Fitness and Performance

10 min EMOM 1-Power Clean 90% of weight from 12/12 clean complex(can go up each min if desired)5 rounds for time 20-Wallballs 20/14 20-Alt DB Snatch 50/35 10-Burpees Read More »

WOD 12/20/19

Fitness and Performance

18 min AMRAP 12-Toes to bar 50m Right arm Suitcase Carry 88/70 10-GHD Situps(scale 12-Abmat Situps) 50m Left arm Suitcase Carry 88/70

2. Strength 3 rounds... Read More »

WOD 12/19/19

Fitness and Performance

5 rounds 6-Power Snatch 135/95 25-Cal Row (Fitness can do 15-KB Swings or 6-Clean and jerk)Strength 3×8-Barbell Glute Bridge 3×8-Bulgarian Slip Squat Read More »

WOD 12/18/19

Fitness and Performance

12min E2MOM 6-Front squats@70% of final 2 reps from last week (board pic included on Facebook)4 Rounds 10-Thruster 95/65 10-Bar Facing Burpees Read More »

WOD 12/17/19

Fitness and Performance

Partner WODsplit as needed 50-40-30-20-10 Pullups Cal Bike

Strength 3 rounds 21s-Banded Tricep Press downs(7-top-7-bottom-7-full) 10-Banded Curls single arm 10-DB OH Ext single arm 10-DB Hammer Curls

WOD 12/3/19

Fitness and Performance

Clean complex Build to heavy 1-Hang Power Clean+1-Power Clean+1-Squat Clean(touch and go)21-15-9 KB swings 70/53 Burpees Read More »

WOD 12/2/19

For Time (30 min cap can be extended if class starts early enough but have to wrap it up with 5 min left in class to clear the floor... Read More »

WOD 11/27/19

Fitness and Performance

15 min AMRAP 100m Run 8-Box Jumps 24/20 8-Alternating DB Snatch 50/35

WOD 11/14/19

Fitness and Performance

14 min E2MOM 5/5/3/3/1/1/1-Back Squats Increase weight each set. 4 Rounds .5 Mile Bike 20-KB Swings 53/35 20-Abmat Situps Read More »

WOD 11/13/19

Fitness and Performance

Bench press 5x21-15-9 HSPU Toes to Bar (Fitness dumbell push press for HSPU)

Not for time 3 rounds 10-Db side laterals 10-Db front raise 10-Db bent over rear delt flies 3... Read More »

WOD 11/12/19

Fitness and Performance

2 person team Leapfrog rounds 20 min AMRAP 5-Power Cleans 155/105 8-Bar Facing Burpees

Not for time

3x barbell 21s curls (7 reps at top half... Read More »

WOD 11/11/19

Fitness

For Time

Complete in any way or order

40-Chest to bar pullups 80-Cal Row 120-Wallballs 20/14

Performance

For time

Complete in any way

40-Ring Muscle Ups 80-Cal Row 120-Wallballs 20/14

Fitness and Performance

2 person team For Time one person working 50-Chest to bar pullups 50-Wallballs 30/20 100-Sit ups 100-KB Swings 53/35 With E2MOM 10-Burpees(together) Starting at min... Read More »

WOD 11/4/19

Bring your dues! The first was 3 days ago

Fitness and Performance

For time:30 box jumps or step ups15 clean and jerks, 65 | 95 lb.30 box jumps or step... Read More »

WOD 10/31/19

Fitness and Performance

5 rounds for time 200m Run 15-OH Squats 75/55 30-Double Unders(sc: 3/1 singles)

(Fitness can do front squat)

WOD 10/30/19

Fitness and Performance

14 min E2MOM 5- back squat After EMOM perform a walk out with 5% over 1RM2 person team 1200m Ski Erg 75/50-synchro pushups 50-hang power... Read More »

WOD 10/29/19

Fitness and Performance

For time

21-15-9 Chest to bar pullups Cal Bike

With remaining time try to work on core challenge

WOD 10/28/19

Open WOD 20.3

21-15-9

Deadlift 225/155

HSPU

Then

21-Deadlift 315/185

50′ Handstand walk

15-Deadlift

50′ Handstand Walk

9-Deadlift

Fitness:

WOD 10/16/19

Fitness and Performance

1. 14 min E2MOM 6-Back Squats

WOD 10/8/19

Fitness

For Time 10-8-6-4-2

Strict pullups

Pushups

Floor seated db shoulder press (300m Row BEFORE each round)

Performance

For Time 5-4-3-2-1 Bar Muscle ups Strict HSPU (300m Row before each round)

WOD 10/7/19

Fitness and Performance

Partner 20 min AMRAP Buy in: 100/80-Cal Row AMRAP Leapfrog movements 18-Wallballs 20/14 8-Power Cleans 155/105 15/11-Cal Ski Erg

WOD 10/4/19

Fitness and Performance

Partner Leapfrog movements

18 min AMRAP 14/10-Cal Bike 12-Toes to bar 16-Alt Dumbell Snatch 50/35

WOD 10/3/19

Pay Dues

Fitness and Performance

1. Split jerk 3×5 at same weight

2. 3 rounds 15-Pullups 15-HSPU 15-Front Squat 95/65

(Fitness does seated strict db press)

WOD 10/2/19

Please pay dues

Fitness and Performance

5 Rounds 400m Run 10-Deadlift 155/105 5-Hang Power Clean 30-Double Unders

WOD 10/1/19

Please be courteous and pay your dues for October today

Fitness and Performance

1. 14 min E2MOM 6-Back Squats +7.5-12.5lbs

2. For Time 500m Row 40-Air Squats 30-Situps 20-Pushups 10-Chest to Bar pullups

Fitness and Performance

1. 14 min E2MOM 8-Back Squats +5-12.5lbs

Squats are THE workout today. These should be a true test. If you want to get stronger stop sandbagging. We go to... Read More »

WOD 9/24/19

Fitness

5 rounds 200m Run 10-Dumbell S2O 50s/35s 6-Chest to bar pullups

Performance

5 rounds 200m Run 10-Dumbell S2O 50s/35s 3-Bar Muscle Ups

Great opportunity to catch up on bike calorie challenge after the WOD

WOD 9/23/19

Fitness and Performance

2 person Team Split as needed

(35 min cap) 100-Double Unders 90-Back Squat 95/65 80-Cal Row 70-Deadlift 95/65 60-Cal Bike 50-Front Squats 95/65 40-Cal Ski 30-Power Cleans 95/65 20-Thrusters 95/65 10-Power Snatch 95/65

WOD 9/20/19

Fitness and Performance

Partner 2 person team Split as needed

OR

go INDIVIDUAL 3 rounds 1000m row 30-wallballs 20/14 12-Cleans 135/95

WOD 9/19/19

Fitness and Performance

1. Push press 3×7 all 3 working sets at same weight

2. For time 50-Pushups 50-Front Squats 95/65 50-STO 95/65 50-Box jumps 23/20

WOD 9/17/19

Fitness and Performance

1. 14 min E2MOM 8-Back squat add 7.5-12.5lbs over last week

2. 21-15-9 Cal bike Thrusters 75/55 Pullups

WOD 9/16/19

Fitness and Performance

1. Partner WOD Leapfrog movements 24 min AMRAP 100m run 10-Power Snatch 95/65(fitness can do kb swings) 15-Situps 40-Double unders 10-Bench Press(use a weight both partners can do unbroken)

WOD 9/13/19

Fitness and Performance

1. Push Press 5×5

2. For time 15-Stone over shoulder 100/75 400m Run 40-Walking Lunges 50s/35s 400m Run 30-KB Swings 53/35 400m run 2-Rope Climb 400m Run 25-box jump overs or step overs 200m Run

WOD 9/12/19

Fitness and Performance

Partner WOD Leapfrog Rounds 20 min AMRAP 7-Burpees 10/7-Cal Bike 20-Double under

WOD 9/11/19

9/11 WOD

For Time(45 min cap)

2001 meter Row or Run or Ski 11-Box Jumps (36/24 in) 11-Thrusters (125/85 lb) 11-Chest-to-Bar Pull-Ups 11-Power Cleans (175/115 lb) 11-Handstand Push-Ups 11-Kettlebell Swings (2/1.5 pood) 11-Toes-to-Bar 11-Deadlifts (170/115 lb) 11-Push Jerks (110/75 lb) 2001... Read More »

WOD 9/10/19

Fitness and Performance

1. 14 min E2MOM 8-Back Squat add 5-10 lbs

2. 12 Rounds for Time 100m Run 5-Pullups 10-Abmat Situps Jenga (After each round pull play 1 jenga block. If you cause the stack to... Read More »

WOD 9/9/19

Still too many that owe Dues

Fitness and Performance

1. 12 min to warm up Clean and Jerk

2. 2 parts on 15 min running clock

A. For time 12 min cap 21-15-9 Thrusters 95/65 Cal... Read More »

WOD 9/6/19

Fitness

1. Build to heavy 3 rep touch and go Power Clean

2. 8 min AMRAP 3-Russian KB swings 3-KB Swings 3-Goblet squat 3-Strict press 3-Push Press 3-Split Jerk 1-Rope Climb(3-beginner rope climbs)

Performance

1. Build to heavy 3 rep... Read More »

WOD 9/5/19

Last day to pay dues and avoid late fee. Friday you will need to include 5 dollar late fee

Fitness and Performance

18 min AMRAP 20-Pullups 30-Situps 40-Cal Row 50-Double Unders

WOD 9/4/19

Only one day left to pay dues without a late fee

Fitness and Performance

1. 14 min E2MOM 10-Back squat +5-10

2. For Time 600m Run 30-Alternating DB Snatch 50/35 15-Cal Ski 400m Run 20-Alternating DB Snatch 10-Cal Ski 200m... Read More »

WOD 9/3/19

Bring Sept Dues ASAP

Fitness and Performance

1. 14 min E2MOM 12-Back Squats W1+ 5-10 lbs

(2.5-5 lbs over last week. Dont worry reps go down next week)

2. 15 min AMRAP 12/10-Calories Bike 12-Burpees 8/6-Calories Ski Erg

WOD 8/19/19

Fitness and Performance

1. 4 rounds for time 10-Toes to Bar 15-Wallballs 20/14 400m Run

2. 3 rounds not for time

8-dumbell row each side

8-reverse dumbell flies

WOD 8/16/19

Fitness and Performance

1. 8 rounds for time 200m Run 12/10-Cal Bike

2. Not for time 4 rounds 8-Tricep Overhead Extention w KB 8-DB Side Lateral Raise 16-Alternating DB Curl (8R.8L) Rest 2 min between rounds

WOD 8/15/19

Fitness and Performance

1. Squat clean 5×1 build to heavy single

(Fitness can do front squats)

2. Partner WOD Leapfrog Rounds 15 min AMRAP 3-Devil’s Press 50s/35s 8-DB Front Squat

WOD 8/14/19

Fitness and Performance

1. Strict press 3×7

2. For time 21-15-9 Bench press 135/85 Box jumps 24/20

WOD 8/13/19

Fitness

1. 14 min E2MOM 12-Back Squats W1+2.5-5lb

(Week 1 weight + 2.5-5 lbs added. Do not cherry pick or try to roll back your weight because you got sore last week.... Read More »

WOD 8/12/19

Fitness and Performance

For Time 50-40-30-20-10 Cal Row Double Under Abmat Situps

(Singles 75-60-45-30-15)

WOD 8/9/19

Still stragglers on paying dues and it’s now a 3rd of the way into the month.

Fitness

For time(20 min cap) 30-Clean and Jerk 135/95 30-Pullups 30-KB Swings

Performance

For time(20 min cap) 30-Clean and Jerk 135/95 30-Pullups 30-Snatches (RX+15/10... Read More »

WOD 8/8/19

Girls tank tops are in! Bring your money and pick them up at lunch class or later

Fitness and Performance

For time(12 min cap) 30-20-10 Cal bike Toes to Rings

(Scaled people will do knee... Read More »

WOD 8/7/19

Fitness and Performance

1. Strict press 5×5

2. For Time(12 min Cap) 175ft sled push sled + 45/25 18/15-Bar Muscle ups 175ft sled push (MU scale: 36/30-pullups)

WOD 8/6/19

Bring in your late dues. Add 5 dollars. Sign up and pay for Hero Month shirt

Fitness and Performance

1. 14 min E2MOM 12-Back Squat 40-50%

2. For Time 400m Run 26/13 kb 400m Run... Read More »

WOD 8/5/19

LAST DAY TO PAY DUES AND AVOID LATE FEE

Fitness and Performance

5 rounds(20 min cap) 1-Rope Climb 50-Double Unders 10-db Hang Split Snatch 50/35 10-db Hang Clean and Split Jerk 50/35

(Rx must alternate legs... Read More »

WOD 8/2/19

If you are friends with my sister anna Harris or even if you arent wish her a happy birthday today.

Fitness and Performance

200m Run 25-Cal Bike 25-Cal Row 25-Cal Ski 200m Run 20-Cal Bike 20-Cal Row 20-Cal... Read More »

WOD 8/1/19

Bring August dues

Fitness and Performance

21-15-9 Pushups Situps Hang power snatch 75/55 Situps Push press 75/55 Situps

WOD 7/31/19

Fitness and Performance

Last hero WOD of 2019 Hero month

Tall Dan” 12 min AMRAP Buy in: 80 cal Row

Remaining time 6-Deadlift 315/225 29-Double Unders 18-Wallballs 20/14

(Scale deadlift as needed. Scale double under to 1:1 singles)

WOD 7/30/19

August 1st is Thursday so remember to bring gym dues

Fitness and Performance

“Sean” Individual OR Partner Leapfrog Rounds 10 Rounds 11-Chest to Bar Pullups 22-Front Squats 75/55

WOD 7/29/19

We will have a sign up sheet at counter at some point this week for Hero Month tshirts. You will need to bring your money as you sign up,... Read More »

WOD 7/26/19

Fitness and Performance

“Will” 15 min cap 6 Rounds 14-Back Squats 135/95 19-Deadlift 135/95

(Scale as needed with goal being able to do a round every 2 min and finish under the time cap)

WOD 7/25/19

LAST DAY TO SIGN UP FOR LADIES TANK TOP

Fitness and Performance

Partner WOD “Weston” 5 rounds 1000m Row 200m Farmer Carry 50s/35s

50m Waiter Carry Right 50/35 50m Waiter Carry Left 50/35

(Split row as needed for... Read More »

WOD 7/24/19

Fitness and Performance

“Strike the Four Fires” 4 Rounds 15-Cal Row 5-Power Cleans 135/95 5-Bar Facing Burpees 5-Front Squat 5-Chest to Bar Pullups

WOD 7/23/19

Fitness and Performance

Partner WOD

“Chuck Heavy” 1 mile Row 100-Pushups 1 mile Run 100-Thrusters 45/35 1 mile Row

(Split work as needed to get WOD done as fast as possible)

Fitness and Performance

“DG” 10 min AMRAP 8-toes to bar 8-dumbell thrusters 35s/25s 8-dumbell walking lunge 35s/25s

WOD 7/16/19

Fitness and Performance

15 min Time Cap “Zues” 3 rounds for time 30 wallball 20/14 30 sumo deadlift high pull 75/55 30 box jump 24/20 30 push press 75/55 30 cal row 30 pushups 10-back squat BW/70%BW (After the cap... Read More »

WOD 7/15/19

Fitness and Performance

Fitness

3 Rounds For Time

20-Wallballs 30/20

20-KB Sumo Deadlift Highpulls

Performance

“ICON 1” 3 Rounds For Time 20-Wallballs 30/20 20-Power Cleans 135/95

WOD 7/8/19

Lot of you have yet to pay dues. Remember to include 5 dollar late fee

Fitness and Performance

1. Deadlift 3×5 @70%

Fitness and Performance

Monday Hey Buddy For Time: Buy In 200m Run Then 5 Rounds Of 10-Lunges 10-Air Squats 10-Abmat Situps 8-Burpees Cash out 200m Run (Wear weighted vest 20/14)

WOD 6/28/19

July 1st is Monday and kicks off Hero Month. Bring your dues!

Fitness and Performance

1. bench press 5×5@75%

2. 21-15-9 Db snatch 50/35 Bench press 135/85

WOD 6/27/19

Fitness and Performance

2 rounds 60/45-cal ski 35-ghd/abmat situps 30-kB swing 70/53

This workout will need to be done in 2 heats.

While one heat is doing WOD the other group needs to do:

Foam roll... Read More »

WOD 6/26/19

Fitness and Performance

1. Jerk from rack 5×1 heavy singles (can do split or power jerk)

2. 20 min E5MOM 75-dubs 20-Wallballs 20/14 10-box step ups 50s/35s Remaining time in the 5 min max rep strict pull-up

WOD 6/25/19

Fitness and Performance

1. Tabata 8 rounds 20/10 Thrusters 55/35 Odd rest hold bottom squat Even rest hold overhead Ex. R1 rest at bottom of squat R2 rest hold bar overhead R3 rest at bottom of... Read More »

WOD 6/24/19

Fitness and Performance

2 person Team alt ROUNDS AMRAP 30 7/5-bike cals 10-medball squat jumps 30/20 5-hang power snatch 95/65 (Medball squat jump just hold medball in bear hug or front rack and do jumping... Read More »

WOD 6/21/19

Fitness and Performance

25 min AMRAP 100 DU 20 Devil’s Press 50s/35s 50 cal row 20 Devil’s Press

*2 person teams, split reps as needed but equal. Devils press can be done as DB burpee... Read More »

WOD 6/20/19

Fitness and Performance

Nancy” 5 rounds 400m 15 OHS 95/65

(Fitness can do front squat)

WOD 6/19/19

Fitness and Performance

1. Strength 8 min EMOM 1 clean + 1 hang clean Power or squat Starting at 60% 1rpm and build

2. 12 min AMRAP Increasing reps by 2 each new round 2-T2B 2-Alternating pistols(1R.1L) 2-Box Jump... Read More »

WOD 6/18/19

Fitness and Performance

4 rounds 35/25 cal bike 25/20 cal row or ski 25ft HS walk Rest 3 min after each round *scale for HS walk: Scale distance, hs walk attempt for 2 min, 50 shoulder... Read More »

WOD 6/17/19

Fitness and Performance

Strength Tall Jerk: 10 with empty bar 4×2 @65-70% Can build if feels good

For time: The Punisher 31 Pullups 31 Wallballs 30/20 3 C&J 185/125 15 Pullups 15 wallballs 2 C&J 205/145 9 Pullups 9 wallballs 1 C&J 225/160

WOD 6/13/19

Fitness and Performance

1. Bench press 7 @ 70% 5@ 80% 3 @ 85% 1 @ 90% 2 min max reps at 65-70%. Try to use more weight than you did last time we did... Read More »

WOD 6/12/19

Fitness and Performance

10min AMRAP 200m run 10 front rack step ups 75/55 24/20

5 min rest

10 min AMRAP 200m run 10 Deadlifts 135/95

WOD 6/11/19

Fitness

1. 20 min AMRAP 4 C2B/PU/ or ring row 6 seated Z press 8 KBS

Performance

1. Partner Nate 20 min AMRAP 2-ring MU 4-HSPU 8-KBS 70/53

(Scale for 2-ring mu per round

4-c2b

2-bar mu

3-banded bar mu)

can leapfrog rounds, leapfrog... Read More »

WOD 6/10/19

Fitness and Performance

1. Strict press 1×5 @ 60% 1×3 @ 70% 1 × 1 @ 80%

2. For time 1000m row 21 squat cleans 95/65 750m row 15 squat cleans 115/85 500m row 9 squat cleans 155/105 250m row

(Fitness do... Read More »

WOD 6/7/19

Still some who havent paid dues yet

Fitness and Performance

1. 3 sets 12 (each side) triceps kick backs 12 (each side) DB bent over row 12 ring push up

2. For time 2 person teams,... Read More »

WOD 6/6/19

Remember to add 5 dollar late fee when paying late dues.

Fitness and Performance

4 RFT 400m run 5 strict pull ups 3 *Macho Man Complex 105/75 1 Macho man= 3 hang power clean+2 front... Read More »

WOD 6/5/19

Last day to pay June dues and avoid late fee

Fitness and Performance

4 rounds for reps 1 min Wallball 30/20 1 min row for cal 1 min medball lunge 30/20 1 min DUs 1 min... Read More »

WOD 6/4/19

PAY JUNE DUES!

Fitness and Performance

1. 10 Rounds for time 5 power snatch 95/65 5 bar facing burpees

(Fitness can do KB Swings but still needs to load a bar for bar facing... Read More »

WOD 6/3/19

Fitness and Performance

20min AMRAP Partner Leapfrog Rounds 8/6-cal bike 12-Double DB DL 50/35 1-rope climb(3-beginner rope climbs. On the beginner climbs try not to let back or butt touch the floor at the... Read More »

WOD 5/31/19

Bring June DUES

Fitness and Performance

1. Strength:

6 min EMOM @60-70% 1 rpm clean & jerk 1 clean pull 1 hang squat clean 1 jerk (split or push jerk)

2. 20 min AMRAP Partner split as... Read More »

WOD 5/30/19

Fitness and Performance

WOD: For time 2K row 30 KBS 70/53 60 GHD(scale 90 abmat situps) 30 KBS 2K row

Fitness and Performance

20 min AMRAP 100m Run 12-Cluster 75/55 30-dubs

(cluster=squat clean thruster.)

WOD 5/8/19

Fitness and Performance

12 min AMRAP 5-Stone Over Shoulder 100/75 50m-Farmer carry 88s/70s 10-Candlesticks(using Dball to hold if needed)

BRING MAY DUES

FITNESS AND PERFORMANCE

1. Strict Press In 15:00 75% x5 85% x3 95% x Max

2. For Time

21-15-9-6-3 Thruster (115/75) BFB

WOD 4/30/19

Pay May Dues

Fitness and Performance

1. 2 person team

Leapfrog ROUNDS 10 RFT 10-bench press (unbroken AHAP) 15-cal row 15-KB swings (53/35)

(GO As Heavy As Possible on bench that you can do UNBROKEN. Its leapfrog... Read More »

WOD 4/29/19

WOD 4/15/19

Fitness and Performance

1. Back Squat E3MOM x 9:00 65%x 5 75%x 5 85%x until failure (5 reps minimum) (I realize it takes some longer or shorter to warm up. as you get to your... Read More »

WOD 4/12/19

Fitness and Performance

1. 10 min emom 1 hang power snatch + 1 ohs starting at 75% of power snatch and adding as needed

(if oh squat is out of the question... Read More »

WOD 4/10/19

Fitness and Performance

1. 10 min emom t2b start with rep you can maintain unbroken all 10 rounds(be smart about the number you choose. every min gets rough after that... Read More »

WOD 4/10/19

Fitness and Performance

1. DL 6×2 start at %80-85 build each set

2. 1 mile run for time

3. 15 min to work on skill

WOD 4/9/19

Fitness and Performance

1. Shoulder press 5×5 at 70% adding as needed

2. 15 minute amrap 10-Pull-ups 15-Wallballs 20/14 20-sit-ups

WOD 4/8/19

Still several who need to pay dues plus late fee

Fitness and Performance

1. 1 rep max power clean

2. Barnyard WOD Test

4 rounds for time 25-alt lunges w/ single 50/35 400m run

WOD 4/5/19

Last Day to Pay Dues without a late fee!

Bring A Friend Day Tomorrow!

Fitness and Performance

1. 15 mins to work on gymnastics

2. 16 min AMRAP 200 m run 10-hspu* 10-double db FS 50/35 10-double... Read More »

WOD 4/4/19

Pay April Dues

1. 10 min emom 1 DL + 1 full clean starting at 70% of clean and build

2. For time 100 m walking lunge Then 5 rounds 30-du 10-burpees 10-t2b Then 100 m walking lunge

Fitness and Performance

1. Push press 5×3 @ %75

2. 4 rounds for time 10-power snatch 95/65* 10-Overhead squats 10-burpees box jump overs 24/20

Fitness and Performance

1. 1k row – For board spot

2. For Time 50/40-cal bike 20-burpees 40-db snatch 50/35 40-db squat 20-burpees

BONUS. Not For Time 5 rounds 1 min plank 20 abmat sit-ups or 12 GHDs

WOD 3/21/19

Fitness and Performance

1. 15 mins of gymnastics work

2. Partner leap frog 15 min amrap 20-Ab mat sit ups 10-Box jump overs 24/20 15-KB swings 53/35

WOD 3/20/19

Fitness

1. 5×3 push press @70%

2. 10 min amrap 5-hang squat cleans 155/105 7-bar facing burpees

WOD 3/7/19

Remember to add 5 dollar late fee when paying dues

Fitness and Performance

1. For total calories 3 min ski 2 min rest 3 min row 2 min rest 3 min bike

2. 15 mins to work... Read More »

WOD 3/6/19

Add 5 dollar late fee to dues when you sneak them in late today.

Fitness and Performance

1.5×3 DL @70%

2. For time 1 Brute mile run

(running a mile isnt flashy. but before... Read More »

WOD 3/5/19

Last day to pay dues without a late fee

Fitness and Performance

1. 10 min emom 1 hang power clean. Building as needed.

2. Partner leap frog ROUNDS 20 min amrap 10-Wall balls 20/14 10-Ab mat... Read More »

WOD 3/4/19

Only 1 day left to pay dues and avoid late fee!

remember to get your miles in!

Fitness and Performance

1. 5×5 shoulder press @ 70% (if you dont have a 1 rep... Read More »

WOD 2/28/19

Fitness and Performance

20 min AMRAP 2 person team leapfrog movements 15-Abmat Situps or 10-GHD Situps 15/12- cal Ski Erg 20-walking lunges

WOD 2/27/19

Fitness and Performance

For time 4 rounds 500m Row 10-Pullups 10-Box Jumps 24/20

WOD 2/26/19

Fitness and Performance

1. Bench Press 5×2 build to heavy double

2. 11.3 5 min AMRAP 1-Squat Clean 165/115 1-Shoulder to Overhead

(in 2011 Froning got 47 reps)

3. Core 4 rounds 20-Alternating leg Vups 1 min front plank 12-KB Windmills(6R6L)

WOD 2/25/19

Fitness and performance

2 person team 25 min amrap

LEAPFROG ROUNDS 12/9-cal Bike 12-KB Swing 53/35 30-Double Unders(sc 50 singles)

WOD 2/22/19

Fitness and Performance

Open 19.1

15 min AMRAP

19-Wallballs

19-Cal Row

RX 20/14 to 10/9 target

RX 55+ 20/10 to 9/9 target

SCALEDRX 14/10 to 10/9 target

scaled will be whatever ball and height you need for... Read More »

WOD 2/21/19

Fitness and Performance

For time 30/25 cal ski 30/18 cal bike Rest 3 min 25/21 cal ski 25/15 cal bike Rest 3 min 20/15 cal ski 20/12 cal bike Rest 3 min 15/12 cal ski 15/9 cal bike

WOD 2/20/19

Fitness and Performance

1. E3MOM Backsquat 8 @ 65% @ 0:00 6 @ 70% @ 3:00 4 @ 75% @ 6:00 2 @ 80% @ 9:00

2. AMRAP 12 50-DU(sc 1/1 singles) 50M KB farmers carry 70s/53s 15-GHD... Read More »

WOD 2/19/19

Fitness and Performance

1. 15 min to work on gymnastics movement of your choice

Fitness

1-2-3-4-5-6-7-8-9-10

Deadlift

Front Squat

10-9-8-7-6-5-4-3-2-1

Push Press

Performance

1-2-3-4-5-6-7-8-9-10

Squat Clean 135/95

10-9-8-7-6-5-4-3-2-1

Push Press(no jerk allowed)

WOD 2/8/19

Fitness

same as Performance except front squats from the rack on back side of the rig. Stop at 16 min

Performance

CF Open WOD 16.2

Beginning on a 4-minute clock, complete:

25 toes-to-bars

50 double-unders

15... Read More »

WOD 2/7/19

Fitness

1. EMOM 5 5-Russian swings+5-kb swings Straight into EMOM 5 10-KB Swings

2. 3 RFT 15-KB Swings 20 box jump overs 24/20 30 WB 20/14 * girls RX is to 10ft target

Performance

1. EMOM 5 1 Snatch pull+1 power snatch Straight... Read More »

WOD 2/6/19

Remember to add 5 dollar late fee to dues

Fitness and Performance

1. For reps: 3 min max cal assault bike 2 min rest 2 min max cal ski erg 2 min rest 1 min max... Read More »

WOD 2/5/19

Last day to pay dues without late fee

Fitness and Performance

1. Back squat Every 90 seconds 5 at 65% 4 at 70% 3 at 75% 3 at 80% 2 at 85%

2. 4 RFT 15/12 cal row 12 lateral... Read More »

WOD 2/4/19

Fitness

20 min AMRAP 2 PERSON teams- split reps equal 2 rounds 30 air squats 30 pull ups 30 push ups Into 2 rounds 20 Goblet squats 20 C2B 20 Dumbell Press heavy *IF the 4 rounds are completed in under... Read More »

WOD 2/1/19

Please bring in February Dues

Fitness and Performance

15 min AMRAP 15-Bar Facing burpees 10-Hang power cleans 135/95 10-Alternating Front Rack Lunges

WOD 1/31/19

Remember tomorrow is Feb 1 and time to pay dues please

WOD 1/23/19

Fitness and Performance

75/50 cal bike 150 DU 2000m row 150 DU 75/50 cal bike

WOD 1/22/19

Fitness and Performance

For time 100′ HS walk (dbdb rig to garage door) 400m ski 400m run 75′ HS walk (down/back/down) 300m ski 300m run 50′ HS walk (down/back) 200m ski 200m run 25′ HS walk (down) 100m ski 100m run

Scale options... Read More »

WOD 1/21/19

Fitness and Performance

20 min AMRAP Partner leap frog movements 15/12 cal row 15 db hang clean 50/35 12 db front squats

WOD 1/18/19

Fitness and Performance

1. 6 rounds for Time 10-Toes to Bar 5-*Clean and Jerk 135/95

(Fitness can do Plate Ground to overhead for the C&J. Anyone needing to rest lats and grip because... Read More »

Squat Challenge squat is FRONT Squat

Fitness and Performance

5 rounds for reps 60 sec Toes to Bar 60 sec Ring Dips 60 sec... Read More »

WOD 1/9/19

Fitness and Performance

20 min AMRAP 2 PERSON TEAM (split close to equal) 1000m row 100-Lunges

200-Double unders

WOD 1/8/19

Fitness and Performance

1. Deadlift

5@20-25%

5@35-45%

5@55-65% 5X2@80%

Fitness

2. 10 RFT 10-KB Swings 100m Run Rest :30 between rounds

Performance

2. 10 Rounds For Time 10-Power Snatch 75/55 100m Run Rest :30 between rounds

WOD 1/7/19

Fitness and Performance

1. Front squat

5@20-25%

5@40-50%

5@60-65% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 90%

Fitness

2. 3 min AMRAP 7/5-Cal Bike 7-Russian KB Swing Rest 3 min 3 min AMRAP 7/5-Cal Bike 5-American KB Swing Rest 3 3 min AMRAP 7/5-Cal... Read More »

WOD 1/7/19

Fitness and Performance

1. Front squat

5@20-25

5@40-50%

5@60-65% 4 @ 75 3 @ 80 2 @ 85 2 @ 90

Fitness

2. 3 min AMRAP 7/5-Cal Bike 7-Russian KB Swings Rest 3 min 3 min AMRAP 7/5-Cal Bike 5-American KB Swings Rest 3 3 min AMRAP 7/5-Cal... Read More »

WOD 1/4/19

PAY JANUARY DUES

Squat Challenge Fridays are Back Squat

Fitness and Performance

20 min AMRAP 5-Pullups 10-KB Swings 53/35 30-Double Unders

WOD 1/3/19

PAY JANUARY DUES

Fitness and Performance

1. Push Press Build to heavy single

2. 4 Rounds for Time 400m Run 50-Air Squats rx+ BACK squat with 45/35 bar but needs to still be pretty much unbroken

Squat... Read More »

WOD 1/2/19

Pay January Dues!

Fitness and performance

1. Clean Grip Deadlift 4×4@75%1rm

2. 15 min AMRAP 100m Run 15-ABMAT Sit ups 10-Burpees

WOD 1/1/19

It’s a brand new year. Let’s make it the fittest year of our lives so far!

Bring January Dues!

Remember only 9a.m. WOD with all regular classes resuming on Wednesday

Fitness and... Read More »

WOD 12/28/18

PAY JANUARY DUES!

Fitness

A. DEATH BY E2MOM 8-Burpee BJO 8-Kb Swings 8-Thrusters

MUST COMPLETE minimum of 5 ROUNDS

B. 3 rounds not for time 10 good mornings 20 glute bridges 30 ghd or ab mat sit ups

Performance

1. DEATH... Read More »

WOD 12/27/18

Fitness Performance

1. 10 min E2MOM 1 DL+1 HANG CLEAN+ 1 C&J

add weight as needed

2.”ACID BATH” 500m Ski Erg 500m Row 1 mile Assault bike must be sub 7/8 min to be RX RX+ is sub... Read More »

WOD 12/21/18

Fitness and Performance

30 min EMOM A. Down and Back x2 Farmer Carry AHAP B. 3-Box Jumps AHAP C. 5-Split Stance Shouler Press AHAP D. 40 sec Max Toes to Bar E. Duck Walk 1... Read More »

WOD 12/20/18

Brute Christmas party tonight at the gym at 7pm Remember your secret Santa gift for those participating!

Fitness and Performance

1. For Time: 21-15-9-6-3 Bench Press 135/85 Cal Row

2. 6 rounds 100′ Right Arm OH... Read More »

WOD 12/19/18

Fitness and Performance

2 Person Team Chipper(40 min Cap) 20-Bar Muscle Ups 100-Wallballs 20/14 200-Double Unders 50-Hang Power Cleans 135/95 50-Shoulder to Overhead 135/95 100-Pullups 80-Bike Cals (split all work as needed but ideally equally)

Fitness scales:

Bar mu=Chest to bar

Wallballs=reduce... Read More »

WOD 12/18/18

Fitness and Performance

1. Clean Grip Deadlift Deficit(45lb plate)

5@25-35%

5@40-50%

3@60-65%

working sets: 4×3@70 1RM

2. 5 rounds 10-Pushups 10-cal Ski Erg 20-Abmat Situps

(10 min cap)

WOD 12/17/18

Fitness and Performance

1. Front Squats

10@bar

8@25-35%

6@40-50%

4@60-65%

then working set of: 1 sec pause at bottom. come up 1/4. back down. then all the way up 4×2@75%1RM

2. 12 Min AMRAP 10-Thrusters... Read More »

WOD 12/14/18

Fitness and performance

2 person team

35 MIN AMRAP

1 MU (ring or bar/both partners) 100m Row(split equal) 10 russian swings 53/35 10 box jumps 30/24 10 T2B 10 burpees 10 db thrusters 50/35 Each round add 100m to... Read More »

WOD 12/13/18

Fitness and Performance

1. Deadlift 3×3 @ 75% 3×2 @ 80% 3×1@85%

2. 15-12-9 Cal bike (guys 18/15/12 cal) Dumbbell snatch 50/35 Rx + 70/50

WOD 12/12/18

Fitness and Performance

Pay your Dec Dues

1. 2 RFT 800M RUN 400M ROW

WOD 11/29/18

Ask your Coaches about the December rowing challenge! Free tshirts and chance to win free Crossfit shoes!

Fitness and Performance

1. Clean Grip deadlift 5×5@80%

2. 7 Rounds for Time 10-Burpee to target 20-Situps (burpee target... Read More »

WOD 11/28/18

Fitness and Performance

1. Slit Jerk 7×1@90% 1RM

2. 5 Rounds 20-Unbroken Wallballs 20/14 40-Double Unders

WOD 11/27/18

Fitness and Performance

15 min AMRAP 10/7-Cal Bike 10-KB Swings 53/35 1-Rope Climb(sc beginning rope climbs)

WOD 11/26/18

Fitness

1. Front Squat 3@70%Front Squat 1RM 3@75% 3@80%

2. 5 Rounds 400m Run 10-Toes to Bar 15/12-Cal Row (vest 20/14)

Performance

1. Squat Clean 3@70%Front Squat 1RM 3@75% 3@80% (these do not need to be touch and go but need to be reset... Read More »

WOD 11/21/18

Fitness and Performance

1. 4 sets 3 clean grip DL+2 hang cleans (power or squat) +1 front squat 60% of 1 rpm front squat

1. For Time

3 rounds 500m row 30 KBS 53/35 20 single arm... Read More »

WOD 11/20/18

Fitness and Performance

1. Build to max split jerk

(you will need this number for % work)

2. Lighting DT 5 rounds 12 Deadlift 75/55 9 hang clean 6 S2OH

(weight is very light to allow people... Read More »

WOD 11/19/18

Holiday schedule:

Mon: Normal hours

Tues: Normal hours

Wed: Normal hours

Thursday Thanksgiving: 8a.m. ONLY

Fri: 9a.m. ONLY

Saturday Iron Bowl WOD : 9a.m. ONLY

Fitness and Performance

For Time 400m run 9-Thrusters 155/105 9-Burpees over bar (lateral) 400m run 15-Thrusters 135/95 15-Burpees... Read More »

WOD 11/16/18

Fitness and Performance

1. 21-15-9 Bench Press 135/85 Cal Ski Erg (Do Not Wear Vest)

2. 4 Rounds 1 min Front Plank 1 min Chinese reverse planks

https://youtu.be/ClQ6MKznVq0

WOD 11/15/18

Fitness and Performance

1. Split Jerk 5×2(focus on technique)

2. 2 Person Team Leap Frog 20 min AMRAP 15/12-Cal Row 50m-Farmer Carry 88s/62s 16-Box Step Ups 24″/20″ 8/6-Seated SP 50s/35s 15-Abmat Situps (RX with Vest 20/14)

WOD 11/14/18

Fitness and Performance

6 min AMRAP 15-Wallballs 30/20 8-C2B Pullups 30-Double Unders (with vest 20/14)

Rest 3 min

6 min AMRAP 15-Wallballs 20/14 8-Pullups 30-Double Unders (with vest 20/14)

Rest 3 min

6 min AMRAP 15-Wallballs 20/14 8-Pullups 30-Double Unders (NO VEST ON FINAL AMRAP)

WOD 11/13/18

Fitness and Performance

1. Clean Grip Deadlift Build to Heavy Single (will need this number for % work)

2. 3 Rounds 400m Run 10-Hang Power Cleans 135/95* 15-Pushups (RX Vest 20/14)

*Fitness may do KB Swings

WOD 11/12/18

Fitness and Performance

1. Front Squat Build to Heavy Max Single (will need this number for % work)

2. 3 Rounds 15/12-Cal Assault Bike 10-Front Squat 205/135 (No Vest. Squats from floor)

WOD 11/9/18

Fitness

10 min EMOM 2-OH Squat same weight entire emom

rest 5 min

5-4-3-2-1 Power Snatch

2xPullups

Performance

10 min EMOM 2 snatch same weight entire emom

rest 5 min

5-4-3-2-1 Power Snatch (70-80% of EMOM weight) Bar MU

WOD 11/8/18

Fitness and Performance

3 rounds 400m run 21 SDLHP 75/55 12 burpees over the bar RX is with vest 20/14

WOD 11/7/18

Fitness and Performance

1. 10 min alt EMOM odd: 1 front squat even: 3 back squats all at 70% of 1 rpm front squat

2. 18 min AMRAP 2 person team split work equal 50-WB 30/20 40-BJO... Read More »

WOD 11/6/18

Remember to add 5 dollar late fee when paying dues

Fitness and Performance

1. 10-15 min to work on any skill/gymnastics movement

2. For Time 60/45 cal bike 2 min rest 50/35 cal row 2 min... Read More »

WOD 11/5/18

LAST DAY TO PAY DUES AND AVOID LATE FEE

Fitness and Performance

1. For Time 100m walking lunge 75 push ups 50 med ball cleans 75 pullups 100m walking lunge

RX 20/14lb vest

2. Not For Time: 50 weighted... Read More »

WOD 11/2/18

Pay November dues

Fitness and Performance

We are doing the Air Force wod because its Jonathan Ballards last day at the gym before he reports to Air Force basic training. Everyone... Read More »

WOD 11/1/18

PAY NOVEMBER DUES

2 person Team 6 rounds 400m Run(4x100m) 20-Toes to bar(split equal) 20-KB Swings 53/35(split equal) (RX wear Vest 20/14)

WOD 10/31/18

Bring November Dues

Fitness and Performance

3 Rounds for Time 800m Run 5-Front Squats 225/155 15-Hand Stand Pushups (bar from floor for front squats if at all possible)

(Fitness can do HS holds for 45 seconds.... Read More »

WOD 10/30/18

Bring Nov Dues

Fitness

1. Deadlift 5×3 @75-80% 1RM

2. 15 min Alternating EMOM A. 16/12-Cal Bike B. 6/4-Strict pullups C. 40-Double Unders/penguins

Performance

1. Deadlift 5×3 @75-80% 1RM

2. 15 min Alternating EMOM A. 16/12-Cal Bike B. 3/2 Ring Muscle Ups C.... Read More »

WOD 11/29/18

Fitness and Performance

1. Shoulder press 1-1-1 Push Press 1-1-1-1 Jerk 1-1-1-1-1 (weight on bar should increase every set. final single of each movement should be a daily max)

2. 9 min AMRAP 10-Burpees 5-Clean and jerk 135/95

WOD 10/26/18

Fitness and performance

Halloween party tomorrow night. Be There

“Boats & Toes” – Teams of Three 50-40-30-20-10 Cal row Box jumps 24/20 directly into 50-40-30-20-10 T2B Snatch(fitness can do cleans) 75/55,95/65,115/85,135/95,155/105

WOD 10/25/18

Brute Halloween party on Saturday night. You are all expected

Fitness and Performance

4 MIN AMRAP 50M Farmers carry 53/35 10 KBS

2 min rest

5 min AMRAP 50m farmers carry 10 KBS 10 goblet squats

2 min rest

6... Read More »

WOD 10/24/18

Fitness and Performance

1. 3 sets of 1 push press+1 push jerk+ 1 split jerk @70-75% push press 3×1 push jerk @75-80% split jerk midline

2. 2 person team 3 Rounds 2 min Max Stone... Read More »

WOD 10/23/18

Fitness and Performance

7/5 bar muscle-ups 7 chest-to-bar pull-ups 7 pull-ups 21 thrusters 75/55 5/4 bar muscle-ups 5 chest-to-bar pull-ups 5 pull-ups 15 thrusters 3/2 bar muscle-ups 3 chest-to-bar pull-ups 3 pull-ups 9 thrusters

(for scaling. if you cant do bar muscle... Read More »

WOD 10/22/18

Fitness and Performance

1. Back squat 2×4 @ 80% 2×3 @ 85% 2×2 @ 90%

2. For Time 50 DUs 50 Sit ups 50 DUs 50 DB burpees 50s/35s 50 DUs 50 sit ups 50 DUs 50 DB snatch alt arm 50/35 50... Read More »

WOD 10/19/18

Fitness and Performance

Remember Barbells for Boobs on Saturday at 9a.m.

5 Rounds for Time 400m Run 20/15-Cal Bike 15/10-Cal Ski Erg

WOD 10/18/18

Barbells for Boobs this Saturday morning starting at 9a.m

Fitness and Performance

1. 21-15-9 Pullups Deadlifts 225/155

(this workout should ideally be unbroken and super fast. 2-3 min range is goal)

2. 4 rounds not... Read More »

WOD 10/17/18

Fitness and Performance

10 Rounds for Time 10-Back Squat 135/95 100m Sprint 30 second Rest (bar comes from the floor for RX)

scaled can come from rack. BUT everyone needs to pick a weight they... Read More »

WOD 10/16/18

Fitness and Performance

1. Shoulder Press 5×4@75%1rm

2. 2 Rounds for time 50-Cal Row 25-Pushups

WOD 10/11/18

Fitness

2 person teams: For time

2k row (swap every 500m) into 150 DUS (swap every 25) then 10 rounds (leap frog movements) 6 C2B pullups 9-HSPU(scale options. 20 second handstand hold. 9-HSPU off a box.... Read More »

WOD 10/10/18

Fitness and Performance

Because we only have 5 ski ergs coaches you may need to split class in half start wod for first group and work on gymnastics skill with... Read More »

WOD 10/9/18

Fitness and Performance

1. 3 RFT 20 S2OH 115/75 10 DBALL Burpee Box jump Over 100/70# to 24/20

(stone over the box. then burpee box jump over) 13 min time cap

2. For quality: Not for... Read More »

WOD 10/8/18

Fitness

A. after warm up: 10 min on the clock to find a max Dead Lift

5 rounds for reps: 1 min dumbell front squats 50/35 1 min cal bike 1 min db snatch 1 min... Read More »

WOD 10/5/18

Fitness and Performance

30 Min EMOM 1. 3-bar Mu 2. 200m Run 3. 15-Abmat Situps 4. 20-Land mine press(25lb on 45 bar/15 on 35 bar) 5. 12-single leg kb deadlift 53/35(6R.6L)

(scale bar mu to 5-c2b... Read More »

WOD 10/4/18

Fitness and Performance

1. Squat Clean build to heavy single with 2 second pause at bottom of the catch

(fitness can do front squat)

2. 12 min AMRAP 15-Wallball 20/14 10-Burpees 50m Run

WOD 10/3/18

Fitness and Performance

For Time 5 Rounds 400m Run 12-Pullups 12-Deadlift 185/135

WOD 10/2/18

Pay October Dues

Fitness and Performance

1. Split Jerk 5-3-1-1-1

2. 21-15-9 Ring Dips 2xDouble Unders(42-30-18) Cal Row

WOD 10/1/18

Fitness and Performance

2 Person Team 400m Walking Lunge(swap every 10 lunges) 100-Toes to bar(split as needed) 100/70-Cal Bike(split as needed) 100-KB Swings 53/35(split as needed)

(if doing a mixed team 85 cals. 50/35)

WOD 9/27/18

Fitness and Performance

1) work to max (strict press+push press) when you fail, work to max (push press+push jerk).

2) For Time 30 T2B 30 ring pushups 30 pullups 30 OHS 115/75

(3 scores... Read More »

WOD 9/26/18

Fitness and Performance

1. For Time

10-9-8-7-6-5-4-3-2-1 burpees* *10 cal. anything between rounds.

2. 3 sets of 1 min. max russian twist. 1 min. rest between rounds.

WOD 9/25/18

Fitness and Performance

For Time

800m run 21 c&j. 135/95 600m run 15 c&j 155/105 400m run 9 c&j 185/125

WOD 9/24/18

Fitness and Performance

1. Back squat 7×1 at 80% with 1 sec pause in bottom

(warm up to 80% of your last known max and do 7×1 with 1 sec pause at... Read More »

WOD 9/21/18

Fitness and Performance

“Bolyard” 6 rounds 13-Deadlift 255/165 42-Double Unders 2-Rope Climbs 1-Muscle Up(5-pullups+5-ring dips) (So the numbers break out

6rds- number of Bronze Stars

13- deadlifts number of deployments he did 42 DU- was his age 2 rope climbs... Read More »

WOD 9/20/18

Fitness and Performance

1. Build to Heavy Single Power Snatch

2. For Time 21-15-9 Slamballs 50/30 Pushups Abmat Situps

(should have plenty of time for multiple heats of this with counters)

WOD 9/19/18

Fitness and Performance

1. 4 rounds 400m Run 25-Unbroken Wallballs 20/14 (if you break/drop/stop moving you start over with lighter ball all the way down to air squats if needed)

2. 5 Rounds for... Read More »

WOD 9/18/18

Fitness and Performance

1A. Push Press working sets 5-3-1-1-1

1B. Max Set of Strict pullups up to 10 reps between each working set of PP. Banded Strict or Feet Elevated ring rows... Read More »

WOD 9/17/18

Fitness and Performance

1. Tempo Back squat 5×3 3/1/1(3 seconds down. 1 second pause. Fast out of the bottom)

2. 30 min E10MON 50-Double Unders 40/30-Cal (you pick) 30-Air Squats 20-Situps(can do GHD) 10-Box Jump Overs (score is... Read More »

WOD 9/7/18

Fitness and Performance

PAY YOUR LATE GYM DUES WITH ADDED LATE FEE

1. Front squat 3×10 (put final weight achieved on board)

2. For Time 21-15-9 Bar Facing Burpees Power Snatch 75/55

WOD 9/6/18

Fitness and Performance

PAY SEPTEMBER DUES. REMEMBER TO ADD 5 DOLLAR LATE FEE

1. Shoulder press 5-5-3-3-1-1-1

2. 500m row medium pace rest 3 min 500m Row ME rest 3 min 500m row medium pace rest 3 min 1000m... Read More »

WOD 9/5/18

LAST DAY TO PAY DUES WITHOUT A LATE FEE

Fitness and Performance

Cindy 20 min AMRAP 5-Pullups 10-Pushups 15-Air Squats (MUST have a counter to go on board so use 2 heats. we will be erasing... Read More »

WOD 9/4/18

Fitness and Performance

1. 3 rounds for time 400m Run 15-Box Jumps 30/24 10-Stone Over Shoulder 100/75

2. 5 Rounds 20-Alternating V-Ups 15-R Oblique Cruntches kb 15-L Oblique Cruntches kb 30 sec over head walk R 30 sec over... Read More »

WOD 9/3/18

Remember only 9a.m. WOD for Labor Day Holiday

Teams of 3 7 min AMREP 100/70 cal Assault Bike Max Clean and Jerks 135/95

rest 3 min

6 min AMREP 75/50 Cal Assault Bike Max Power Snatch 115/80

Rest... Read More »

WOD 8/31/18

Fitness

9-6-3 SumoDeadlift High Pull Strict Pullups

Pushups

Rest 2 min

15-12-9 SumoDeadlift High Pull C2b

WOD 8/23/18

Fitness and Performance

1. 5 Rounds 2 min to: 10-burpees 200m Run MAX Burpees Rest 3 Min

2. For Time 100 Abmat Situps 100m Right Arm Farmer Carry(heavy as possible) 100m Left Arm Farmer Carry(heavy as possible)

WOD 8/22/18

Fitness and Performance

1. 10-9-8-7-6-5-4-3-2-1 Cal Assault Bike Wallballs 30/20 Medball Burpee Deadlift

2. 4 rounds 16-Alt 1 leg Good Morning 12-Kneeling Kb bottom up press(R-arm) 12-Kneeling KB Bottom up press(L-arm)

WOD 8/21/18

Fitness and Performance

2 person Team 4 Rounds D&B Sled Push 135*/90* 50-KB Swings 70/53(equal) 100-Double Unders(equal)

*(weight may be increased after initial testing at 530a.m. before WOD starts)

(teams can reduce load on sled and... Read More »

WOD 8/20/18

Fitness

1. Back Squat 5×2 pause squat

2. 10 min AMRAP 10-Russian KB Swings(hap) 10-Toes to Bar

Performance

1. Back Squat 5×2 pause squat

2. 10 min AMRAP 5-Power Clean 205/135 10-Toes to Bar

WOD 8/17/18

Fitness

1. Front Squat

Build to heavy single

2. For Time: 50-DUs 5-Front squat 70% above 40-DUs 4-Front Squat 75% above 30 DUs 3-Front Squat 80% above 20-DUs 2-Front Squat 85% above

(base % off of heavy single from part 1)

Performance

1.... Read More »

WOD 8/16/18

Fitness

1. 18 min AMRAP 200m RUN 10/7-C2B pullups

10/7-Ring Dips 15-Wallball 20/14

(if unable to do ring dips scale as needed)

Performance

1. 18 min AMRAP 200m RUN 5/3-Ring MU 15-Wallball 20/14

2. Core 3×8 GHR 50 weighted situps

WOD 8/15/18

Fitness and Performance

3 person team 6 rounds: 1 yoke carrry 300/210 12-dball over yoke 100/75 15-KB DL dual88/dual70 (yoke carry down and back can be split up as needed. reps split equal)

(scaling options. reduce... Read More »

WOD 8/14/18

Fitness

1. Build to heavy Thruster

2. Brute Death Race 5 Rounds for time 15/10-Cal Assault bike 15/10-Bench Press 115/75

Performance

1. Build to heavy complex: PC+ Front squat+ push jerk

2. Brute Death Race 5 Rounds for time 15/10-Cal Assault... Read More »

WOD 8/13/18

Fitness and Performance

4 min AMRAP

21/15-Calorie Row 21-Burpees 21-Chest to Bar Pull-ups

rest 4 minutes

4 min AMRAP 15/9-Calorie Row 15-Burpees 15-Toes to Bar

rest 4 minutes

4 min AMRAP 9/6-Calorie Row 9-Burpees 9-Pull-ups

(3 separate scores. score as total reps each AMRAP)

WOD 8/10/18

Fitness

1. Front Squat 5×2 pause squat build to heavy double

2. 10 rounds 1 min 25-Air Squats max plate ground to overhead

rest 2 min between rounds

Performance

1. Front Squat 5×2 pause squat build to heavy double

2.... Read More »

WOD 8/9/18

Fitness and Performance

1. 1 mile For Time

2. 5 rounds 20-Russian Twists 30 sec right plank 30 sec left plank 30 sec L sit hold on parralets

WOD 8/8/18

Fitness and Performance 5 rounds 5-Bear Complex 95/65 20-Floor Bench 15/11-Cal Assault bike (1-bear complex: squat clean push press back squat push press) (fitness can scale to 5 of complex 1-dumbell clean+ 2-thrusters in place of the 5 bear... Read More »

WOD 8/7/18

Fitness and Performance

1. 10 min AMRAP 7-Box Jump 33/26 7-SOS 100/75 7-Toes to Bar (36″ is 30″+1 45lb plates. 26″ is 20″+2-45lb plates or 24″ box+1-25lb plate)

2. 4 rounds 20-Alternating leg V-UPs 20-Banded Good... Read More »

WOD 8/6/18

Fitness and Performance

1. Split Jerk 5×2 build to heavy double

2. Helen 3 rounds 400m run 21-Kb Swings 53/35 12-Pullups

WOD 8/3/18

Fitness 1. Back Squat 5×3 build to heavy triple

2. 15 min AMRAP 7-Plate Ground to overhead 7/5-Ring Dips 7-Thruster 7/5-Strict Pullups (scale options: ring pushups or standard pushups. use band or ring rows. NO KIPPING)

Performance 1. Back... Read More »

WOD 8/2/18

Happy 40th Birthday to my sister Anna Harris

Fitness and Performance

1. 4 Rounds 400m Run 15-Cal Row 10-Cal Ski Erg

2. Pushup Challenge 10-L1 10-L2 10-L3 10-L2 10-L1 10-L2 10-L3 10-L2 10-L1 10-L2

WOD 8/1/18

NO 530AM CLASS DUE TO FLOODING

Pay August Dues Sign up For Hero Month Shirt can write check for both. Hero month shirt is 40 dollars minus 1 dollar for each Hero... Read More »

WOD 7/30/18

Fitness and Performance

Omar For time: 10-Thrusters 95/65 15-Bar facing burpees 20-Thrusters 25-BFB 30-Thrusters 35-BFB (scsle weight as needed. can also scale to traditional burpees)

WOD 7/27/18

Fitness 3 or 2 Person Team 5 rounds 50-Step up 24/20 box w/45/35 lb bar 15-Stone over shoulder 50-Step ups w/bar 10-KB Swings

Performance Monti 3 or 2 Person Team 5 rounds 50-Step up 24/20 box w/45/35 lb bar 15-Cleans... Read More »

WOD 7/26/18

Fitness 5 rounds 21-Pullups 21-SDHP

Performance Tyler 5 rounds 7-Muscle ups 21-SDHP 95/65 (scale options: 7-bar mu. 2121-pullups. scale to smaller number of ring mu. reduce load on sdhp)

Fitness and Performance

Liam 2 Person TEAM For time 800m run carrying 45/25lb plate 100-Toes to Bar 50-Front Squat 155/105 10-Rope Climbs 800m run 45/25lb plate (both partners run together 800m. carrying a single plate swapping it... Read More »

7/18/18

Fitness Havana TEAM 25 min amrap 150-Double Unders(1:1 singles) 50-Push-ups 15-Sump DL high pull

Performance Havana 2 person TEAM 25 min amrap 150-Double Unders 50-Push-ups 15-Power Cleans 185/135 (split work as needed to survive and get maximum rounds) (scale options: 1:1 singles. lighten the... Read More »

WOD 7/17/18

Fitness and Performance

Scotty 11 min amrap 5-Deadlift 315/220 18-Wallballs 20/14 17-Bar over burpee (scale reduce weight)

WOD 7/16/18

Fitness and Performance

Emily 10 rounds 30-Double Unders(1:1 penguins) 15-Pull ups 30-Air Squats 100m Sprint Rest 2 min (this will have a 50 min time cap)

WOD 7/13/18

Fitness 5 rounds 100m sprint 10-Thruster 15 KBS 2/1.5 pood 100m sprint rest 2 min

Performance “T” 5 rounds 100m sprint 10-Squat Clean Thrusters 115/75 15-KBS 2/1.5 pood 100m sprint rest 2 min

WOD 7/12/18

Fitness and Performance

“Sham” 7 rounds 11-Bodyweight Deadlifts 100m Run

(body weight is what you weigh today. not what your license says or what you weighed when you were 12) (scaling options: reduce load... Read More »

WOD 7/11/18

Fitness and Performance

2 Person Team split reps equal Coffey For time 800 m run(4x200m) 50-Back squat 135/95 50-Bench press 135/95 800 m run(4x200m) 35-Back Squat 35-Bench Press 800 m run(8x100m) 20-Back Squat 20-Bench Press 800 m run(8x100m) 1 muscle ups (each)(4-c2b each)8-ring... Read More »

WOD 7/10/18

Fitness and Performance

“DG” 10 min amrap 8-T2B 8-Dumbell thruster 35/25 12-Lunges 35/25 (you should be able to move pretty fast at these light weights. if the normal rx is 50/35 and you usually... Read More »

We only have class at 9a.m.

Fitness and Performance

TEAM WOD 2 person split work equal (10 reps each divided however. split runs as indicated) Lumberjack 20 20 DL 275/185 400 m run(4×100) 20 kbs... Read More »

WOD 7/3/18

Pay July Dues

Fitness and Performance

2 person Team “Weston” 5 Rounds 1000 m row(4x250m) 200 m farmers carry 50s/35s(2x100m) 50 m waiters walk right arm 50/35(2x25m) 50 m waiters walk left arm(2x25m) (scale dumbells as needed)

WOD 7/2/18

Hero Month 2018 Bring July Dues

Fitness 5 rounds 7 Russian KB Swings 7 Goblet Squats 7 Dumbell S2O 7 burpee 7 Pullups Rest 2min

Performance The Lyon 5 rounds 7 squat clean 165/110 7 S2O 7 burpee C2B Rest 2min

WOD 6/29/18

Fitness and Performance

4 Rounds for time 15-GHD Situps 30-Thrusters 65/45 45-Double Unders

(scaling options: Abmat situps. reduce weight in thrusters. 5/1 singles or 1/1 penguins)

WOD 6/28/18

Fitness

1. Find 1 rep max OH Squat

2. 3 rounds for time 800m Bike(.5 mile) 10-Deadlift (1RM OH Squat)

Performance 1. Find 1 rep max Snatch

2. 3 rounds for time 800m Bike(.5 mile) 10-Deadlift (1RM Snatch) (this... Read More »

Fitness and Performance

1. Front squat 5×1 @ 90%

2. For time: with a partner split work equal 200 DUs 100 T2B 200 DUs (scaling options 5/1 single unders. Hanging leg raises. hanging knee raises)

WOD 6/18/18

Fitness and Performance

For time 30 cal assault bike 30 air squats 30 cal row 30 sit ups 30 cal ski 30 sit ups 30 cal row 30 air squats 30 cal assault bike

WOD 6/15/18

Fitness and Performance

1. Snatch or OH Squat(fitness) 10×1 build to heavy single

2. If doing Barbarian challenge stretch and foam roll

If not 10x100m Sprints rest time takes to walk back

WOD 6/14/18

Fitness and Performance 1. 21-15-9 Cal Row S2O 135/95

2. Core 5 rounds 1 min Plank Hold 20-KB Side Cruntches(10R.10L) 15-Vups

WOD 6/12/18

Fitness and Performance

1. Front Squat 6×2@85%

2. 3 Rounds For Time 20-Deadlift 225/155 20-Bench Press 135/85 (scaling options: reduce load)

WOD 6/11/18

Fitness and Performance

1. Partner WOD leapfrog movements 30 min AMRAP 100m Run 30-Double Unders 10-Wallballs 30/20 10-Pullups 10-Burpees (scaling options: reduce time for beginners teams. penguins for dubs. reduce weight on wallball but still needs to... Read More »

WOD 6/8/18

Fitness and Performance

Get your dues in for june those of you who are late paying

1. Front Squat: 5×2 with 2 sec pause in the bottom build to heavy. go up... Read More »

WOD 6/7/18

Fitness and Performance

2 person teams split work EQUAL 20 min AMRAP 20-bar facing burpees 20-OH Lunge 95/65 20-bar facing burpees 20-Front rack Lunge 20-bar facing burpees 20-Back rack Lunge 20-bar facing burpees (scaling options: reduce load. plate overhead... Read More »

WOD 6/6/18

Fitness and Performance

Add 5 dollars when paying late dues

1. 5×2 Snatch grip DL ~100-105% of 1 RPM snatch

2. For Time 21-18-15-12-9-6-3 2x DUs Cal Ass Bike (scaling options: penguins. airdyne bike instead... Read More »

WOD 6/5/18

Last day to pay June dues and avoid late fees

Fitness 1. 10 min AMRAP 8-S2OH 8-C2B Pullups

2. optional (conditioning) 50 cal ski for time

Performance 1. 10 min AMRAP 8 S2OH 155/105 6/4... Read More »

WOD 6/1/18

Fitness 1. OH Squat 5×2

Performance 1. 10 min EMOM 1-Snatch + 1-Hang Snatch

2. 2 person team Split work Equal 800m Run(8x100m) 80-Ring pushups 80-Wallballs 20/14 80-db Snatch 50/35(alt arms) 80-Toes to Bar 800m Run(8x100m) (scale options: regular pushups. reduce weoght... Read More »

WOD 5/31/18

Fitness and Performance

Pay June Dues

“Nothing fun about it” 20 min AMRAP 10-db Box Step Overs* 15/10-cal ass bike 15-db Deadlift 50/35 10-Burpees (*box 24/20. weight 50s/35s)

Scaling options. Reduce or remove weight on box step... Read More »

WOD 5/30/18

Fitness and Performance

Bring June Dues

1. Front Squat 5×3@80%

2. 4 Round 250m Row 200m Run 30-Double Unders 15-GHD Situps

WOD 5/29/18

Fitness 1. Partner WOD split as needed 10 min AMRAP 30-db Ground to Overhead 30-KB Swings

Performance 1. Partner WOD Split as needed 10 min AMRAP 30-Clean and Jerk 135/95 30-Snatches

2. Core 5 Rounds 10-Back Ext 10-Hollow Rocks

WOD 5/28/18

Murph 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run

WOD 5/25/18

Fitness and Performance

1. 10 min AMRAP 12/9-cal ass bike 9-hspu(fitness db press) 6-Stone over shoulder 100/70 (scaling options: use airdyne bike. cut reps to amount of hspu you can do unbroken... Read More »

WOD 5/24/18

Fitness and Performance

2 person team For Time 80

WOD 5/23/18

Fitness 1. OH Squat 5×2

2. For Time 10-8-6-4-2 Burpee Box Jump Overs 24/20 Pullups

Performance 1. 10 min EMOM 1-hang snatch + 1-ohs (warm up to weight you can consistently hit. 70-80%1RM )

For time: 5-4-3-2-1 Burpee Box Jump Overs 30/24 Ring... Read More »

WOD 5/22/18

Fitness and Performance

1. 2 person teams: 2 rounds 1 mile run (4x400m) 100 situps(split equal) (rx + 20/10 vest or ghd sit ups. Dont do both) If you wear a vest you still... Read More »

WOD 5/21/18

Fitness and Performance

1. Front Squat 4×4 @ 75%

2. 12 min AMRAP: 4-power cleans 185/125 8-db lunges 50/35 12/9-cal row (scaling options: reduce weight on power clean. reduce weight on lunges)

WOD 5/18/18

Fitness and Performance

1. 10 Rounds 200m Run 10-Wallballs 30/20 (scaling options: reduce weight on wallballs. i dont feel reps or rounds or distance needs to be scaled if you reduce weight... Read More »

WOD 5/17/18

Fitness and Performance

1. For Time 25-KB Swings 53/35 15-Cal Ass Bike 20-KB Swings 15-Cal Ass Bike 15-KB Swings 15-Cal Ass Bike 10-KB Swings 15-Cal Ass Bike 5-KB Swings 15-Cal Ass Bike (scaling options. reduce kb to a weight that... Read More »

WOD 5/16/18

Fitness 1. OH Squat 5×3

2. Team WOD (split reps as needed) 50-DB Ground to Overhead 100-Bench Press 50-KB Sumo Deadlift Highpull

Performance 1. Hang Snatch 3×3 (build to heavy unbroken triple)

2. Team WOD (split reps as needed) 50-Clean and... Read More »

Fitness and Performance

1. For Time 500m Row 25-Pushups 15-Box Jump Overs 250m Row 25-Slam Balls 15-Box Jump Overs 125m Row 25-Pushups 15-Box Jump Overs

2. Core 5 Rounds 20-Alternating Heal Taps 10-Vups 10-Hollow Rocks

WOD 5/9/18

Fitness and Performance

CrossFit Football Total Find 1 rep max Back Squat Find 1 rep max Bench Find 1 rep max Power Clean (Coach will start the clock at the immediate start of... Read More »

WOD 5/8/18

Fitness and Performance

1. 4 Rounds 20-Cal Bike 15-Pullups 10-Dumbell S2O 50/35 (scaling Options: 1.Reduce number of cals for intensity. 2. Reduce number of real pullups. Band pullups. ring rows. 3. Reduce weight on shoulder to... Read More »

WOD 5/7/18

Fitness and Performance 1. 20 min AMRAP 200m Run 15-KB Swings 53/35 10-Toes to Bar

2. Core 50-50-30-30 Russian Twists 25/15 plate 1 min side plank after each set(alternate side after each set RLRL)

WOD 5/4/18

Fitness and Performance

GET MAY DUES PAID. PICK UP AND PAY FOR NEW SHIRTS

Partner WOD Split work equal For Time: 400m Run(4x100m) 80-Box Jump Overs 600m Run(6x100m) 100-Deadlift 135/95 800m Run(4x200m) 80-Slamball 50/30 1200m Run(6x200m)

WOD 5/3/18

Pay May Dues. Summer shirts are in Try to get them paid for and picked up as soon as possible.

Fitness 1. Front squat 3x

Performance 1. hang power clean 3×3

2. MQ4 5 min AMRAP 9-handstand... Read More »

WOD 5/2/18

PAY MAY DUES

MQ3 1. 20 min AMRAP 50-wall-balls 20/14 100-double-unders 50-ft. handstand walk 100-double-unders 50-cal. row 100-double-unders 50-ft. handstand walk 100-double-unders (scaling options. reduce number of double unders. 25-Handstand Shoulder taps or 75′ Bear Crawl.)

2. Core 4×10 Revers Hypers 1 min... Read More »

WOD 5/1/18

PAY MAY DUES TODAY

Fitness and Performance 1. Bench Press 3×2 pause bench then ME regular bench at 60% final 2)

2. MQ2 (15 min time cap) 4 rounds 25-C2B pullups 5-Cleans 245/170 (scaling options 25-pullups. 20-ring... Read More »

WOD 4/27/18

Fitness 1. Front Squat 5×2

2. Partner leap frog rounds 12 min AMRAP 12-Deadlift 9-KB Swings 6-shoulder to overhead

Performance 1. Hang Clean 5×2(do not have to be unbroken but should be able to do first few sets unbroken.... Read More »

WOD 4/26/18

Fitness and Performance

1. Partner WOD 2 person team Split work equal For time: 100-Cal Bike 80-Toes to bar 80-Cal Bike 60-Wallball 20/14 60-Cal Bike 80-Deficit Push Ups 40-Cal Bike (deficit pushups hands on 25s. chest must still touch floor)

2.... Read More »

WOD 4/25/18

Fitness and Performance 1. Push Press 5×2(final set of 2 around 95% 1RM)

2. For Time 1000m Row 50-KB Snatch 53/35 200m run with 15/10 plate OH 100m run 25/15 plate OH 50m run 45/35 plate... Read More »

WOD 4/24/18

Fitness and Performance

1. Back squat 5×2 (final set of 2 should be around 97.5-100% 1RM. work back from there 5- 10 lbs a set to get your 5 sets)

2.... Read More »

WOD 4/23/18

Fitness and Performance 1. 5 Rounds for time 600m Run(400m+200m) 30-Double Unders(5/1 singles) 20-Walking Lunges bear hugging a plate 25/15

2. Core 5 rounds 10-Hollow body rocks 10-Alternating leg vups 10-back Ext(actual back ext and not hip extension)

WOD 4/20/18

Fitness and Performance

1. Bench press 2×5 then 3×3 pause bench

2. For time: 30-20-10 T2B DUS (x2) Thrusters 115/75

Fitness 1. Front Squat 5×3

2. 10 min AMRAP 200m run 100m dball carry 100/75 5-dball cleans 100/75

Performance 1. Clean 5×3 (dont have to be touch and go but immediate reset and go so that it’s a distinct... Read More »

WOD 4/13/18

Fitness and Performance

1. For Time 12-9-6 Hang Squat Cleans 165/115 Burpee Bar Muscle ups (if unable to do bar muscle ups do: 18-15-12 Burpee Jumping C2B or Burpee C2B) that will be a burpee. climb... Read More »

WOD 4/12/18

Fitness and Performance

1. Push Press 5/3/2/1/1

2. 20 min AMRAP 400m Run 15-GHD Situps 30-Double Unders

WOD 4/11/18

Fitness and Performance

1. For Total Time Row 250m rest 1 min Row 500m rest 1 min Row 1000m rest 1 min Row 500m rest 1 min Row 250m (use clock on wall. Reset rower during rest)

2.... Read More »

WOD 4/10/18

Fitness and Performance

1. Back Squat 3×8(1st working set 10 lbs less than final set of 10 from 2 weeks ago

2. 10 min AMRAP 50m Run 10-Ring Pushups 5-Box Jump Overs 24/20 (50m run... Read More »

WOD 4/9/18

Fitness and Performance

1. Power Clean 7×1

2. 7 Rounds For Time 14-Dumbell Deadlift 50s/35s 14-Alt DB Shoulder Press (for alt db shoulder press both dumbells will be held in front rack. press... Read More »

WOD 4/6/18

Fitness and Performance

1. Bench 3×5 then ME at 70% of last 5 (whatever weight you use for the last set of 5 reps load 70% for a set of... Read More »

WOD 4/5/18

Fitness and Performance

1. Hang Clean 5×2 (yes squat)

2. 15 amrap 20-Double Unders 10-pistols (alt r,l) 5/3-bar mu (scale bar Mu to 8/5 chest to bar pullups) (scale pistols to box. or to band on... Read More »

WOD 4/4/18

Pay April Dues

Fitness and Performance 4 RFT 200m Run 15-db thrusters 50/35 50ft bear crawl 10-burpees

WOD 4/3/18

Pay April dues

Fitness and Performance (fitness can do kb swings)

1. 3 min AMRAP 9-power snatches 75/55 9-box jumps 24/20

Rest 2 min

3 min AMRAP 6-power snatch 95/65 6-box jump overs

Rest 2 min

3 min... Read More »

WOD 4/2/18

Pay April Dues

Fitness and Performance

1. Back Squat 5,3,2,1,1 (first working set of 5 must be heavier than your last set of 10 from last week)

2. FOR TIME 30-OH walking lunge... Read More »

WOD 3/30/18

Fitness and Performance

1. 3 Rounds 800m Run 25-Wallballs 30/20 (even if you scale use a heavier ball than you normally use)

2. Core 3 sets ME Partner Russian Twists 2 person 3-15s for guys. 3-10s... Read More »

WOD 3/29/18

Fitness 1. Front Squat 7×1 Seven sets build to heavy single

2. 7 min AMRAP 10/7-Cal Bike 7-Deadlift 225/155

Fitness and Performance

1. 3 Person Team 150-Cal Ass Bike(10cal) 300-Double Unders(20rep)(penguins) 150-KB Swings 53/35(10rep)

2. Core 5 rounds 10-Alternating Leg V-Ups 15-Sec Hollow Body Hold

WOD 3/21/18

Fitness and Performance

1. For Time 200m run 21-Box Jumps 24/20 21-Power Snatch 75/55 200m run 15-Box Jumps 15-Power Snatch 200m run 9-Box Jumps 9-Power Snatch 200m run (fitness can do kb sumo deadlift high pull)

2. Core 150-Ab Mat Situps

WOD 3/20/18

Fitness and Performance

1. 4 Rounds 500m Row 20-Pushups 15-GHD Situps 10-Cleans 135/95

2. Core 10 Rounds 20-Mountain Climbers 20 sec 1 leg Plank Hold(R) 20-Mountain Climbers 20 sec 1 leg Plank Hold(L)

WOD 3/19/18

Fitness and Performance

1. Back Squat 5×3 (build to medium heavy)

2. For Time Partition anyway 30-Wallballs 20/14 30-C2B Pullups 30-DB Thrusters 50s/35s

3. Core 75-PVC Situps

https://www.instagram.com/p/BZpzSybgBLn/

WOD 3/15/18

Fitness and Performance 1. 2 person leap frog rounds 20 min AMRAP 100m Run 10-Burpees 10-Situps

2. Core 5-10 min Headstand Toe Touches https://www.instagram.com/p/BZm_odLgfLN/

WOD 3/14/18

Fitness and Performance

1. 5 Rounds 7-Hang Power Cleans 7-Push Press 135/95 7-Toes to Bar

2. Core 3x Max Effort Unbroken Russian Twists with a Twist 15/10. Teams of 3-4 https://www.instagram.com/p/BZksBWRgvZ3/

Fitness 1. 21-15-9 Heavy Russian KB Swings Box jumps 24/20

Performance 1. 21-15-9 Hang power cleans 115/75 Box jumps 24/20

2. Core 3×1 min partner leg push downs(straight down and down left and down right). Use abmats if... Read More »

WOD 3/6/18

Bring your March Dues and late fee

Fitness and Performance

1. Snatch complex 5×1 (1 snatch+ 1 hang snatch+ 1 OHS)

2. 3 min amrap 8/6-Ski Erg 10 single arm db s2oh

3... Read More »

WOD 3/5/18

LAST DAY TO PAY DUES WITHOUT A LATE FEE

Fitness and Performance

1. 15 min to warm up deadlift and work on HSPU/HSPU scales/Handstand holds

2. 8 rounds for reps 30 sec... Read More »

WOD 3/2/18

Fitness and Performance

1. 18.2 For Time: 12 min cap 1-2-3-4-5-6-7-8-9-10 Dumbell Squats Barbell facing burpees

RX 50/35 55+ Master RX 35/20

SCALEDrx 35/20

2. 18.2A with remainder of 12 min 1RM Clean

WOD 3/1/18

Fitness and Performance 2 person Team 15 min AMREP 150/120 cal Ski Erg ME partner Wallball burpees (for ski erg both partners hold one handle and ski together. NOT allowed to pull over 2999... Read More »

WOD 2/28/17

Fitness 1. Shoulderpress 3×3

2. 5-4-3-2-1 Deadlift 90% max Strict Pullups Strict Dumbbell press

Performance 1. Shoulder press 3×3

2. 5-4-3-2-1 Power Clean 225/155 Strict HSPU Strict Pullups

3. 50 knee tucks to extension on bench

WOD 2/27/18

Fitness and Performance

Be on time. we will need to have over head squat and warm up done in first 20 min of class. show up ready to go... Read More »

WOD 2/26/18

Fitness and Performance

1. Muscle Up Skill work Bar and Ring

2. 10 min AMRAP 10-KB Swings 70/53 10-Situps 10-Burpee Box Jump Overs

3. 4 rounds 10-Hanging leg raises 15-sec L raise hang (rest as needed between rounds)

WOD 2/23/18

Fitness and Performance 1. Open 18.1

20 min AMRAP 8-Toes to Bar 10-DB Hang Clean&S2O(5R.5L) 14/12-Cal Row

RX 16-54 is 50/35 RX 55+ is 35/20

SCALED rx is 35/20 Hanging Knee Raises

2. Core 4 Rounds 10-Hanging leg raises + 15... Read More »

WOD 2/22/18

Fitness and Performance

1. For time, 2 person team,split reps equal 2000m SKI swap every 500m 150 air squats 200 sit ups 150 air squats 2000m SKI swap every 250m

2. 5 min Max reps... Read More »

WOD 2/21/18

Fitness and Performance

1. 3 ROUNDS 12/9-cal bike 9-burpees over ball 6-stone TO shoulder 100/75 (Stone to shoulder should be treated like a clean. in finished position ball must come to a stop... Read More »

WOD 2/20/18

Fitness and Performance

1. EMOM 15 20-KBS 70/53 20-Goblet Squats 20-Pushups (scale weight to something you can do 20 reps of in 40 sec each round. do not scale weight once you start.... Read More »

WOD 2/19/16

Fitness and Performance 1. 3 RFT 800M RUN 25 T2B 25 DL 155/105 (scale weight on DL as needed. acale Toes to bar to hanging leg raises.)

2. 3 rounds 10sec plank hold R leg off... Read More »

WOD 2/16/18

Fitness and Performance

1. 3 person Team Partner leapfrog swap every 10/7 cal (guys 10 cal and ladies 7 cal)

5 min AMREP Cal Row

5 min AMREP Cal Bike

5 min AMREP Cal Ski Erg (score is... Read More »

WOD 2/15/18

Fitness and Performance 3 min AMRAP 24-Box Jump Overs 24/20 18/12-Cal Bike Max Reps Power Clean 185/135

3 min Rest

3 min AMRAP 21-Box Jump Overs 15/10-Cal Bike Max Rep PC 205/145

3 min Rest

3 min AMRAP 18-Box Jump Overs 12/9-Cal... Read More »

WOD 2/14/18

Fitness and Performance

1. Back Squats 3×3 Pause at Bottom

2. 4 Rounds 200m Run 5-Muscle Ups(sc: MU progression) 30-Double Unders(5/1 singles)

3. Core 1:30 min Hanging Right Leg Stretch 1:30 min Hanging Left Leg Stretch (Why... Read More »

WOD 2/13/18

Fitness and Performance

1. For Time 200-Lunges 150/100-Pushups 100-Backward Lunges

2. 6 rounds 5-Plank Tucks 15 Sec Plank Hold 5-Plank Tucks 15 Sec Plank Hold 5-Plank Tucks 15 sec Plank Holds (goal is keep rounds unbroken. as you fatigue rest... Read More »

WOD 2/12/18

Fitness and Performance

1. Split Jerk 3/2/1/1/1

2. “Jackie” For Time 1000m Row 50-Thrusters 45/35 30-Pullups

3. 100-Straight leg plate situps(lay on back with plate held extended over chest with arms straight up to sky. sit... Read More »

WOD 2/9/18

February dues are days late. Get them handled

Fitness and Performance 1. Shoulder press 5/3/1/1/1

2. 5 Rounds 400m Run 5-Bar Muscle Ups 10-Deadlift 225/155 (scale bar mu to 7-c2b pullups and 7-pushups on your barbell)

3. 5... Read More »

WOD 2/8/18

Fitness and Performance

1. Front Squat 3×3 Pause at Bottom

2. 3 Rounds for time 15-Cal Row 10-Toes to Bar 5-Thrusters 135/95 (goal sub 4)

3. accumulate 2 min of each: Front plank Right side plank Left side plank Backwards... Read More »

WOD 2/7/18

Add 5 dollar late fee when paying dues

Fitness and Performance

1. 15 min AMRAP 14/10 Cal Bike Backwards 10-Ring Dips 10-GHD Situps/15-Abmat (scale ring dips to bar dips or ring pushups or box... Read More »

WOD 2/6/18

Fitness and Performance Gym dues are late. Add 5 dollars when paying

Tuesday 2/6 1. 5 Rounds 15-C2B Pullups 20-Wallballs 20/14 (scaling options: reduce number of C2B pullups to a number that you can complete... Read More »

WOD 2/5/18

Fitness and Performance

For those doing Brute Open you really need to be here and push hard. will be using these scores from today to see how balanced the... Read More »

WOD 2/2/18

Pay Feb dues.

Fitness 1. Push Press: warm up to 65%..then 10 min EMOM 3-Push Press ( goal is to be at 65% of pp for entire emom)

1. For Time 30-C2B Pullups 25-thrusters 75/55 1000m... Read More »

WOD 2/1/18

Pay Feb dues

Fitness and Performance

1. Core 3 rounds not for time 5-Strict T2B 10-Russian Twists each side(20 total) 20-sec Plank Hold (russian twists to be performed with feet off floor with 20/14... Read More »

WOD 1/31/18

lFitness and Performance

1. Back Squat 5/3/2/1/1

2. For Time 50-Cal Ski 35-DBall Squats 100/75 20-Stone Over Shoulder

WOD 1/30/18

Pay Feb dues

Fitness 8 min AMREP 3-DB Shoulder press 3-Russian KB Swings 6 6 9 9 ……

Performance CrossFit 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12... Read More »

WOD 1/29/18

Remember Feb dues are due on Thursday

Fitness and Performance

20 min AMRAP 200m Run 25′ OH R-arm Walking Lunges 50/35 12-Chest to Bar Pullups 25′ OH L-arm Walking Lunge

WOD 1/26/18

Fitness 1. Overhead Squat 5×2

2. Open 16.3 7 min AMRAP 10-power snatch 75/55 6-C2B Pullups

Performance 1. 5x (Snatch complex: 1 snatch grip DL + 1 snatch pull + 1 snatch) (full squat) start at 65%... Read More »

WOD 1/16/18

Fitness 1. Push Press 3/2/1/1/1

2. 12 min amrap 5-American KB Swings 5-Goblet Squats 10-Russian KB Swings 30-Double Unders

Performance 1. Split Jerk 3/2/1/1/1

2. 12 min amrap 1-Squat Snatch 155/105 3-Clean and Jerk 30-Double Unders

WOD 1/15/18

Fitness and Performance

Monday 1/15 20 min AMRAP 10-Box jumps 24/20 10-Single Arm db OH Squat 50/35 (alt arm each round) 20-sit ups (scale single arm dumbell overhead squat to a weight that you... Read More »

WOD 1/12/18

Fitness on Running Clock 10 min E2MOM 3-OH Squat

5 min Rest

5 min AMRAP 10-Russian KB Swings 5-Burpees

5 min Rest

5 min AMRAP 5-American KB Swings 5-Burpees

Performance on Running Clock 10 min E2MOM 1-Snatch + 2-Oh Squat (go up each set of... Read More »

WOD 1/11/18

Fitness and Performance

1. Front Squat 5/3/2/1/1/ME@65%

2. For Time 21-15-9 Cal Assault Bike DBall Squat 100/75

WOD 1/10/18

Fitness and Performance 1. 10-15 min to work on MU progressions if you can do 5 unbroken c2b and 5 unbroken ring dips. if not then work on progressions to... Read More »

WOD 1/9/18

Fitness and Performance

1. Shoulder Press 5/3/2/1/1/ME@65%

2. 5 Rounds for Time 15/12 cal Ski Erg 12-DB Front Rack Lunges 50s/35s 9-DB Shoulder to Overhead

WOD 1/8/17

Remember to add 5 dollar late fee when paying Dues.

Fitness and Performance

20 min AMRAP 400m Run or 22/17 LEG ONLY assbike cal 10-Ring Dips 20-Abmat Situps 10-Pushups (for the ring dips. the... Read More »

WOD 1/5/18

Last day to pay January Dues and avoid Late fee

Fitness 1. OH Squat 5×3

Fitness For Time 800m Run 40-Pullups 40-KB Swing 400m Run 20-Pullups 20-Kb swing 200m Run

Performance

For Time 800m Run 40-Pullups 40-Hang Power Snatch 75/55 400m Run 20-Pullups 20-Hang Power Snatch 200m Run

WOD 12/28/17

Fitness 1. Front Squat 5/3/2/1/1/ME@65%

2. 5 Rounds for Time 50-Penguins 5-Front Squat 5-Deadlift

Performance 1. Front Squat 5/3/2/1/1/ME@65%

2. 5 Rounds for Time 50-Double Unders 5-Squat Cleans 155/105

WOD 12/27/17

Fitness and Performance

Tabata Timer for Total Cals Tabata Cal Ski rest 4 min Tabata Cal Bike rest 4 min Tabata Cal Row (each set is 8 rounds of 20 se work. 10 sec rest.... Read More »

WOD 12/22/17

Fitness and Performance

For Time Fill in the Blank Chipper 60-______ 50-______ 40-______ 30-______ 20-______ 10-______

A. Toes to Bar B. Deadlift 225/155 C. Cal Row D. Box Jumps 30/24 E. HSPU(scale 2x dumbell shoulder press) F. Bar Facing Burpees

WOD 12/21/17

Fitness and Performance

3 Person Team Leapfrog movement 15 min AMRAP 10/7-cal erg 9-Thrusters 95/65

WOD 12/20/17

Fitness 1. Bench press 5/3/2/1/1/ME@65%

2. For Time 20-16-12-8-4 Chest to bar pullups (After each set 10 cal bike) (After wod do 60-ring dips/bar dips/ring pushups/pushups depending on skill/ability level

Performance 1. Bench press 5/3/2/1/1/ME@65%

2. For Time 5-4-3-2-1 Ring Muscle Ups (After... Read More »

Fitness and Performance

1. Find max height box jump

2. warm up with 500m Row. Rest 2 or 3 min (look at the top 500m on leader board. Try to beat... Read More »

WOD 12/13/17

Fitness and Performance

1. Deficit Deadlift 5/3/2/1/1/ME@65%

2. 10min AMRAP 15-Wallball 20/14 11’/10′ 10-Pullups 10-Sit ups

WOD 12/11/17

Fitness and Performance

1. Back Squat 5/3/2/1/1/ME@65%

2. For Time 50-Cal Ass Bike 40-Toes to Bar 30-Bar Facing Burpees 20-Thrusters 135/95

WOD 12/8/17

Pay your dues. Remember to add 5 dollar late fee

Fitness 1. Front Squat 3/2/1/1/1/ME@60% of final Single

2. 20 min EMOM 1. 10-Wallballs 30/20 2. 4 or 8 of C2B and Ring Dip 3. 5-Box... Read More »

WOD 12/7/17

Still those who havent paid dues yet. Get that handled

Fitness 1. Push Press 5/3/2/1/1/ME@65%last single

2. 3 Rounds for Time 25-Pushups 15-KB Swings(prefer you to attempt snatch) 15-Cal Ass Bike

Performance 1. Push Press 5/3/2/1/1/ME@65%last single

2. 3 Rounds... Read More »

WOD 12/6/17

Remember to add 5 dollar late fee when you pay your late dues.

Fitness and Performance

For Reps. xx/xx 0:00-2:00 500/400m Row ME Dubs 2:00-4:00 AMRAP 5-Front Squats 135/95 5-Burpees over Rower 4:00-6:00 Rest 6:00-8:00 500/400m Row ME Dubs 8-10 AMRAP 5-Front Squats... Read More »

WOD 12/5/17

Last day to pay Dec and avoid late fee

Fitness and Performance 2 person Team LeapFrog Movements Running Clock 0-10 AMRAP 200m Run 8-GHD Situps 6-StrictPullups 10-20 AMRAP 150m Run(st light at Broad) 10-Toes to Bar 8-C2B Pullups 20-30 AMRAP 100m Run 12-ABMat Situps 10-Pullups

WOD 12/4/17

Dues for December are 4 days late and will have a late fee starting Wed. get them in.

Fitness 1. Find 1 rep max OH Squat

2. 21-15-9 DB Deadlift 50s/35s DB Shoulder to... Read More »

WOD 12/1/17

Bring in your December’s Dues as always the due date is the 1st of the month.

This begins the final month of 2017.

Fitness and Performance

1. Deadlift 5/3/2/1/1/ME@65%last single

2. 15... Read More »

WOD 11/30/17

Bring December Dues

Fitness and Performance

5 Rounds for Time 15-Cal Row 10-Toes to Bar Goal sub 8.

WOD 11/29/17

Fitness and Performance

For reps 0:00-1:00 Run 200m ME Dubs 1:00-4:00 AMRAP 5-Burpees 5-DB Push Press 50/35 4:00-6:00 Rest 6:00-7:00 Run 200m ME Dubs 7:00-10:00AMRAP 5-Burpees 5-DB Front Squat 50/35 10:00-12:00 Rest 12:00-13:00 Run 200m ME Dubs 13:00-16:00AMRAP 5-Burpees 5-DB Push Press 50/35 16:00-18:00 Rest 18:00-19:00 Run 200m ME Dubs 19:00-22:00 AMRAP 5-Burpees 5-DB Front Squats 50/35 22:00-24:00 Rest 24:00-25:00 Run 200m ME Dubs 25:00-28:00AMRAP 5-Burpees 5-DB... Read More »

WOD 11/28/17

Fitness and Performance

1. Front Squat 5/3/2/1/1/ME@65%last single

2. For Time 21-15-9 Pullups Power Cleans 135/95

WOD 11/27/17

Fitness and Performance

2 person team leapfrog movements 25 min AMRAP 100m Run 15-KB Swings 53/35 9-Thrusters 95/65 100m Run 15-Slamballs 50/30 7-Power Snatch 95/65 100m Run

WOD 11/22/17

Fitness and Performance

Fitness and Performance

1. Back Squat 5/3/2/1/1/ME@65% last single

2. 2 person Team For Time 100-Cal Ski Erg then 6 rounds 100m Farmer Carry 70s/53s every time put kb Down 3 half burpees (alternate every 10 cal on erg.... Read More »

WOD 11/9/17

Fitness and Performance For time: 21-15-9 Toes to Bar Strict Ring Dips DB Push Press 50s/35s (scale toes to bar to hanging leg raise with heals above hips. scale strict ring dips to strict bar... Read More »

WOD 11/8/17

Fitness and Performance

For Reps 0:00-2:00 400m Run ME Double Unders 2:00-3:00 ME Wallballs 20/14 3:00-5:00 Rest 5:00-7:00 Run 400m ME Double Unders 7:00-8:00 ME Burpees 8:00-10:00 Rest 10-12 400m Run ME Double Unders 12-13 ME Wallballs 13-15 Rest 15-17 Run 400m ME Double Unders 17-18 ME Burpees 18-20 Rest 20-22 Run 400m ME Double Unders 22-23 ME Wallballs (score will be written as... Read More »

WOD 11/7/17

Fitness 1. OH Squat 5×3 (build to heavy triple)

2. For Time 5 Rounds 10-UB Front Squat 95/65 10-UB Heavy Russian KB Swings 10-UB-Deadlift (sub 6 and unbroken or 50 burpees)

Performance 1. Snatch Complex 4x(1-snatch+1-hang snatch+1-Oh Squat)

2. For Time 5 Rounds 10-UB... Read More »

WOD 11/6/17

Fitness and Performance

15 min AMRAP 5-C2B Pullups 5-Vups 10/8-Cal A Bike 75/70RPM (Keep Bike RPM at 75/70 or better. If unable to maintain that speed for full 10/8 cal then maintain the 75/70... Read More »

WOD 11/3/17

Fitness and Performance

8 min AMRAP 8-DB Burpee Box Step over 50/35 8-HSPU 8-Toes to Bar (Scale Suggestions: Lighter Dumbells No dumbells(burpee box step overs)

Dumbell Shoulder Press

Hanging Leg Raise)

If you ditch the dumbells for metcon work... Read More »

WOD 11/2/17

Fitness and Performance

1. Bench Press 5/3/2/1/1/ME@65 of last single

2. For Reps 0:00-6:00 800m Run ME Double Unders 6:00-8:00 Rest 8:00-14:00 800m Run ME Pushups (must do minimum of 100dubs and 50 pushups) goal is try to have at least 1... Read More »

WOD 11/1/17

PAY NOVEMEBER DUES

Fitness 1. OH Squat 5×1 with pause at bottom of squat

2. 4 rounds for time 15-UB Back Squats 75/55 15-UB KB Swings 53/35 15-UB Deadlift 75/55 (goal is sub 6. so scale as... Read More »

WOD 10/31/17

No Oly Class because its Halloween but will be back at it next Tuesday so come improve those olympic lifts

Pay Nov Dues

Fitness and Performance

For Total Time 3 Rounds 400m Run 21-KB Swings 12-C2B Pullups

then

2... Read More »

WOD 10/30/17

We will have raffle tickets for sale until the 530pm class when i will draw for the winner of the corn hole boards and the Vera Bradley bag.

Fitness and... Read More »

WOD 10/26/17

Barbells for Boobs Saturday at 9a.m.

Brute Halloween Party Saturday night at 7p.m.

Pumpkin Carving Contest Saturday night. Winner gets Nov for Free

Fitness and Performance

15 min AMRAP 10-Burpees over Rower 20-Cal Row

WOD 10/24/17

Barnells for Boobs Saturday at 9a.m.

Brute Halloween Party Saturday night at 7p.m.

Bring your pumkins for the carving contest on Friday or Sat.

Fitness and Peeformance

1. On 15 min Running Clock 0-3 400m... Read More »

WOD 10/23/17

Fitness 1. OH Squat 3×1

2. For Time 15-12-9 2x Russian KB Swing(30-24-18) Thrusters

Performance 1. OH Squat 3×1

2. For Time 15-12-9 Power Cleans 135/95 Thrusters (Optional only for people coming to do Grace on Saturday. instead of metcon or before metcon... Read More »

WOD 10/20/17

Fitness and Performance on a 15 min running clock 0-3 run 400m max pullups with remaining time Rest 3-4 4-7 Run 400m max C&J 155/115 with remainingtime Rest 7-8 8-11 Run 400m max pullups with remaining time Rest 11-12 12-15 Run 400m max c&j 155/115... Read More »

WOD 10/18/17

Fitness and Performance

1. High Hang Power Snatch 5×1

2. 8 min AMRAP 10- Situps 10-KB Swings 53/35 10-pushups

WOD 10/17/17

Fitness and Performance

Heavy Karen

150-Wallballs 30/20 (15 min cap. use 2 heats so everyone has counter/judge) If you have never done regular Karen in under 15 min go with a lighter weight... Read More »

WOD 10/16/17

Fitness and Performance

On a 17 min Running Clock 10 min AMRAP partner Leapfrog Rounds 10/7- Cal Ski Erg 20-Double Unders(penguins)

Rest 2 min

5 min AMRAP Leapfrog Rounds 7/5- Cal Bike 7-Burpees

WOD 10/13/17

New shirts are in and there is a few who have yet to pay for them and a few who still owe dues

Fitness and Performance

1. Front Squat 2×10(write heaviest set... Read More »

WOD 10/12/17

New Red Brute Shirts will be at the gym after 8a.m tomorrow. Bring your money if you havent paid yet.

Fitness 3 Rounds 800m Run 10-KB Swings 10-Shoulder Press

Performance 3 Rounds 800m Run 10-Clean and Jerk 135/95

WOD 10/11/17

Fitness 1. OH Squat 5×1

2. 8min AMRep 2-1 Arm DB Ground to overhead 2-Burpee 4- 4- 6- 6- …..

Performance

1. Snatch 5×1

2. 8min AMReP 2-1 Arm DB Snatch 50/35 2-Burpee 4- 4- 6- 6- ….. (do not have to alternate reps but have to split reps... Read More »

WOD 10/10/17

Fitness and Performance

For Time 75/50-Cal Bike 50-Ring Dips 50-Back Extensions 100-Double Unders 400m Run

Scale ring dips to Bar dips or Ring pushups or regular pushups

Scale Back extensions to Supermans

Double unders will be 5/1... Read More »

WOD 10/9/17

Fitness and Performance

1. Shoulder Press 5×5

2. 16 min AMRAP partner Leapfrog movements 14/10-Cal Row 8-Toes to Bar 10-WallBalls 30/20

WOD 10/6/17

Those who are paying dues late remember to add 5 dollars for late fee.

Fitness 1. OH Squat 5×3

2. 12 min AMRAP 2-C2b Pullups 8-Kb Swings 20-Double Unders (8- Ring dips per round achieved after... Read More »

WOD 10/5/17

Last day to pay dues without a late fee. If you wait till Friday you will need to add 5 dollars. Sneaking it under keyboard wont prevent that.

Fitness and... Read More »

WOD 10/4/17

Bring your dues. They will be late after Thursday.

Fitness and Performance

5RFT 10-Deadlift 225/155 20-Unbroken Wallballs 20/14 (2 heats use counters) the word unbroken isnt an excuse to cut the weight you use on... Read More »

WOD 10/3/17

Bring Oct Dues

Fitness and Performance

1. Shoulder Press 3×3 Heavy

2. 21-15-9 Pullups Cal Assault bike

WOD 10/2

Fitness 1. Front Squat 3×3 heavy

2. 5 RFT 14-KB Deadlift(single kb. use same for all) 14-Goblet Squats 14-KB Swings

Performance 1. Front Squat 3×3 heavy

2. 5 RFT 7-Squat Cleans 135/95 14-KB Swings 53/35

WOD 9/29/17

Fitness And Performance

1. 30-20-10 Thrusters 75/55 Toes to bar

2. 40-HSPU Not For Time use as few sets as possible

WOD 9/28/17

Fitness and Performance

5-Deadlift 315/225 20-Cal Ass Bike 50-Double Unders 10-Deadlift 275/195 15-Cal Ass Bike 50-Double Unders 15-Deadlift 225/165 10-Cal Ass Bike 50-Double Unders 20-Deadlift 185/135 5-Cal Ass Bike 50-Double Unders

WOD 9/27/17

Bring your money for new long sleeve

Fitness and Performance

1. Jerk 5×1 Heavy Singles

2. 10min AMRAP partner Leapfrog Rounds 7/5-Cal Ski Erg 10-Slamball 50/30

WOD 9/26/17

Fitness 1. OH Squat 5×3 Build to heavy

2. 7RFT 7-Stone over shoulder 7-Ring Dips(ring pushups/pushups) 7-Burpees

Performance 1. Snatch 3 working sets of 1-High Hang Snatch + 1-Hang Snatch + 1-OH Squat (be less concerned with the weight and more concerned about hitting... Read More »

WOD 9/25/17

Fitness and Performance

1.Helen 3RFT 400m Run 21-KB Swings 53/35 12-Pullups (This will be done in 2 heats. Every one gets judge/Counter)

2. 30-Strict Pullups Not For Time use as few sets as possible

Fitness and Performance

1. Deadlift 5×3 Build to Max Triple

2. For Time 21-15-9 Cal Ass Bike Toes to Bar

WOD 9/18/17

Fitness

1. Push Press 5×5 (after each set do 5 heavy goblet squats)

2. For Time 400m Run 25-Thrusters 95/65 25-Bar Facing Burpees 25-Thrusters 400m Run

Performance

1. Hang Snatch(top of knee) 7×1 Pause Hang Snatch

2. For Time 400m Run 25-Thrusters 95/65 25-Bar Facing... Read More »

WOD 9/15/17

Fitness

7-2 min Rounds 25/17-Cal Row ME Dumbell Ground to Overhead There is no rest between Rounds. running clock. (score is reps of db g2o) this will be done in 2 heats so everyone... Read More »

WOD 9/14/17

Fitness and Performance

1. Front Squat 3×3 pause at bottom. as heavy as possible

2. For Time 10-9-8-7-6-5-4-3-2-1 Wallballs 30/20 1-2-3-4-5-6-7-8-9-10 STRICT Pullups (strict means strict. no kipping. if unable to do strict pullups... Read More »

9/13/17

Fitness and Performance

partner leapfrog movements 12-min AMRAP 5- Shoot Throughs 5-Deadlift 185/135 10- V-UPs

WOD 9/12/17

WOD 9/1/17

Fitness and Performace

Partner Leapfrog Movements 6 Rounds For Time 15/10-Cal Ski Erg 15-Box Jumps 5-HSPU(scale db shoulder press)

WOD 8/31/17

Fitness 25 min AMRAP 200m Run 2-Rounds KB Complex 200m Run 3-Rounds Cindy (KB Complex: 12-KB Deadlift. 9-Russian KBSwing. 6-KBswing) (Cindy: 5-Pullups. 10-Pushups. 15-Air Squats)

Performance 25 min AMRAP 200m Run 2-Rounds DT 155/105 200m Run 3-Rounds Cindy (DT: 12-Deadlift. 9-Hang Power Clean.... Read More »

WOD 8/30/17

Fitness and Performance

1. OH Squat 5×3 build to heavy triple

2. 10 min AMRAP 20-Double Unders(20-Penguins) 15-ABMAT Situps

WOD 8/29/17

Fitness and Performance

For Time 800m Run 21-Burpees 21-Toes to Bar 21-KB Swings 53/35 400m Run 15-Burpees 15-T2B 15-KB Swings 200m Run 9-Burpeez 9-T2B 9-KB Swings 100m Run

WOD 8/28/17

Fitness and Performance 1. 1 Rep Max Power Snatch (Fitness people that just do not want to learn snatch can do 15 min EMOM 5-Plate G2O 5-KB Swings)

2. 15-12-9 Cal Row UB DB Thrusters 50/35 (this should... Read More »

WOD 8/25/17

Fitness and Performance

For Total Time 21-15-9 Cal Ass Bike OH Squats 95/65

rest 3:00 min

9-15-21 OH Squats Cal Ass Bike (everyone does oh squat even if it is scaled down to pvc pipe)

WOD 8/24/17

Fitness 1. Push Press Find 1 rep Max 2. For Time 15-12-9-6-3 KB Swings 1-2-3-4-5 Rope Climb

Performance 1. Jerk Find 1 rep Max 2. For Time 5-4-3-2-1 C&J 185/130 1-2-3-4-5 Rope Climb

WOD 8/23/17

Fitness and Performance

For Time 1000m Row 800m Run 600m Ski Erg 400m Run 200 Double Unders(if you cant do double unders do 250 hop and clap the sides of your legs or do... Read More »

WOD 8/22/17

Fitness and Performance

6 RFT 10-C2B Pullups 10-GHD Situps 10-Deadlift 185/130

WOD 8/21/17

Fitness and Performance 1. Back Squat Find 1 rep Max

2. “Eclipse” 15 min AMRAP 6-SOS 100/75 12-Slamballs 50/30 12-Wallballs 30/20

WOD 8/18/17

Fitness and Performance

30-20-10 Kb Swings 53/35 Burpees ABMAT Sitips

WOD 8/17/17

Fitness 1. Attempt OH Squat (Work up to heavy single) If unable to do OH Squat Do a Max Thruster

2. For Time 10*-8*-6*-4*-2* PLATE Ground to Overhead heavy (*10-cal bike after each round)

PERFORMANCE 1. OH Squat (Work up... Read More »

WOD 8/16/17

Fitness and Performance

1. 1 rep max sumo deadlift

2. For Time 500m SKI Erg 400m Run 300m Row 200m Run 100-Double Unders

WOD 8/15/17

Fitness and Performance

18 min AMRAP 100m Run 5-Strict Pullups 10-Pushups(feet on 3-45s)

(Strict means strict. No kip. Use a band if needed. Overhand. Not underhand chin ups.)

WOD 8/14/17

Fitness and Performance

1. 1 rep Max bench press Does not have to be pause. Doesnt count if spotter touches the bar

Those that havent paid August dues you are 2 days late.

Fitness and Performance

TEST WOD 2 Partner WOD 2 person teams split work as needed for fastest time 3 rounds for time: 10-S2O... Read More »

WOD 8/2/17

Bring your August dues. They are already a day late.

Fitness and Performance

1. Deficit Deadlift 5×3 Build to Heavy Triple

2. 2 Rounds 400m Run 5-Stone Over Shoulder 100/75 10-Burpees

WOD 8/1/17

Bring August dues!

Fitness and Performance

1. Pause Bench press 5×2 build to heavy double. Stop at 100% of old max if you get there

2. TEST WOD 1(we have brutes doing comp... Read More »

WOD 7/31/17

Last day of Hero Month BRING AUGUST DUES. Remember to add 5 dollars if you want in the Brute Programming page that gets all wods a week in advance with... Read More »

WOD 7/28/17

Feel free to start getting August dues in. The 1st is Tuesday.

Fitness and Performance

“Whitten” 2 person Team split reps(11/11) 5 Rounds 22-kb swings 70/53 22-box jumps 24/20 400m run(together both partners) 22-burpees 22-wallballs 20/14 (Runs are... Read More »

WOD 7/27/17

Fitness and Performance

“Kutschbach” 7 rounds (20 min cap) 11-Back Squat 185/125 10-Jerks 135/95 (For those scaling the lowest you can scale is 55% of 1RM) (Back squat CAN come from rack. Jerk comes... Read More »

WOD 7/26/17

Fitness and Performance

“Bull” Team of 3 split work as needed 2 rounds 200-Double Unders 50-OH Squats 135/95 50-Pullups 1 mile Run (Split work in best way to help the team have best time BUT ONLY... Read More »

WOD 7/25/17

Fitness and Performance

Brenton 5 Rounds for time 100′ bear crawl 100′ broad jump* *every 5 broad jump do 3 burpees (There will be 2 marks on floor 35′ apart. So for each movement... Read More »

WOD 7/24/17

Fitness 1. 5 rounds not for time 8-KB Deadlift 8-Russian KB Swings (Go heavy. This is your strength work)

2. “Coe” Team split work equal 10 Rounds 10-Thrusters 95/65 10-Ring Pushups

Performance 1. Power Clean 3 x (1-power clean + 1-hang... Read More »

WOD 7/21/17

Remember Brutes multi family yard sale this saturday from 7a.m.-12p.m. Come bring your stuff you dont use or need. Maybe you can sell enough to cover August dues!

Fitness... Read More »

WOD 7/20/17

Fitness and Performance

1. Back squat 3×1 pause squat

2 “Wilmot” 3 person team 6 Rounds 50-squats(swap every 10 rep) 25-ring dips(swap every 5 reps)

WOD 7/19/17

Fitness and Performance

“Jerry” Partner 2 person team split equal 1-mile run(400m x 4) 2k row(500m x 4) 1-mile run(200m x 8)

WOD 7/18/17

Fitness

For Time 30-Situps 15-Front Squat(55% or more 1RM) 24-Situps 12-Front Squat 18-Situps 9-Front Squat 12-Situps 6-Front Squat 6-Situps 3-Front Squat

Performance “Jorge” For Time 30-GHD Situps 15-Squat Clean 155/105 24-GHD Situps 12-Squat Cleans 18-GHD Situps 9-Squat Cleans 12-GHD Situps 6-Squat Cleans 6-GHD Situps 3-Squat Cleans (Do not under any circumstances do 90 GHD... Read More »

WOD 7/17/17

Bring tshirt money tomorrow. They will be available for pick up at end of each class. Not before. Not during.

Fitness and Performance

1. Bench Press 3×5 build heavy off bench... Read More »

WOD 7/14/17

Fitness 1. 20 min AMRAP 4-Dumbbell Shoulder Press 6-Pull Ups 8-Heavy Kb Deadlift

2. Shoulder press 3×5 (Also make up any strength you missed)

Performance 1. Nate 20 min AMRAP, 2-Muscle Ups 4-HSPU 8-Kb Swings 70/53

2. Shoulder press 3×5 (Also make up any strength... Read More »

WOD 7/13/17

Yard sale at Brute July 22nd

Fitness and Performance

1. Back Squat 3×3 Heavy

1. “Morrison” (Team split work equally) 50-40-30-20-10 Wallballs 20/14 Box jumps 24/20 Kb swings 53/34

WOD 7/12/17

Fitness and Performance

1. Bench Press 3×3 Pause Reps. Build to heavy triple

2. “Team Ralph” split work equal 4 Rounds 8-Deadlift 250/165 16-Burpees 3-Rope Climbs 600m Run(100m x 6) (3:1 beginner rope climbs)

WOD 7/11/17

Fitness 1. Front Squat 3×1 with pause at bottom

2. 5 Rounds 5-Heavy SUMO Deadlift high pulls KB 200m run 20-KB Snatch (10R10L) Rest 2 min between rds

Performance 1. Clean 3×1 squat clean with pause at bottom

2. “Hall” 5... Read More »

WOD 7/10/17

Fitness and Performance

“Pheezy” 3 Rounds 5-Front Squat 165/115 18-Pullups 5-Deadlift 225/155 18-Toes to Bar 5-Push Jerks 165/115 18-HR Pushups

WOD 7/7/17

There are still several brutes who have yet to pay dues. Add your 5 dollar late fee

Fitness and Performance

“The Seven” Leap frog Partner WOD 7 Rounds 7-HSPU 7-Thrusters 135/95 7-Knees to Elbow 7-Deadlift 245/165 7-Burpees 7-KB... Read More »

WOD 7/6/17

Add 5 dollar late fee for all those trying to sneak dues in 6 days late.

Saturday will be the last day to sign up for new tshirts and tank... Read More »

WOD 7/5/17

Fitness and Performance

1. Split jerk 5×1 build to heavy single

WOD 6/27/17

Fitness and Performance

Sign up for new tshirt and tank top

Brute pool party saturday july 1st in hokes bluff after we do first hero month wod at the gym

5... Read More »

WOD 6/26/17

Fitness and Performance

Remember Brute pool party/potluck this Saturday to kick off Hero month. First Hero WOD at 9a.m. On Saturday July 1st at the gym

1. Back Squat 5×2 build to... Read More »

WOD 6/23/17

Fitness 1. 5 rounds for load. Not for time 7-Russian Swings 5-Goblet Squats

2.3 RFT 400m Run 21-KB Swings 12-Pull Ups

Performance 1. Hang Power Clean Build to heavy single

2. “Helen” 3 RFT 400m Run 21-KB Swings 53/35 12-Pull Ups

WOD 6/22/17

Fitness and Performance

1. Shoulder Press 5x 5 build to heavy

2. “3 wheels of death” 21-15-9 Cal ski erg Cal row Cal assault bike (10 min cap. Must reset counter each time) Ladies RX will... Read More »

WOD 6/21/17

Fitness 5 RFT 15-Wallball 20-Double Unders(5/1 single unders) (12 min Cap. Do in 2 heats. MUST HAVE COUNTER FOR RX) goal sub 7.)

Performance 5 RFT 15-Unbroken Wallball 30/20 20-Unbroken Double Unders (12 min Cap. Do in 2... Read More »

WOD 6/20/17

Fitness and Performance

1. Back Squat 5×3(bottom half+full)

2. 7 min AMRAP 7-Toes to bar 14-Alt DB Snatch 50/35

WOD 6/19/17

Fitness and Performance

1. Bench Press Find 1 rep max Pause Bench Then 2x ME @80 of it

2. 5 RFT 200m run 10-Ring Dips 10-Backward walking lunges (Scale to ring pushups or bar dips. Can... Read More »

WOD 6/16/17

Fitness and Performance Remember Barbarian Challenge is Saturday After party at Sommer lake house

1. Back Squat 3×2 build to heavy double

2. Nothing if running Barbarian

2. 6 rounds 200m run 20-Box Step overs 24/20 60′... Read More »

WOD 6/15/17

Fitness and Performance

1. Bench press 3×3@80% 3×1@over 100% top half using bench boards

2. 6 rounds 2-Muscle ups 10/7-Calories Ass... Read More »

WOD 6/7/17

Fitness and Performance 1. Back Squat 5×5@75% pause 1st and 5th rep

2. 7 rounds 200m run 12/10-Unbrkn Wallballs 30/20 8-unbrkn Toes to bar 6-Stone over shoulder 100/75

WOD 6/6/17

Fitness and Performance

Remember to add 5 dollars for late fee if you have yet to pay June Dues

1. Shoulder press 5×3 build to heavy triple

2. 21-15-9 Deadlift 225/155 Ring pushups (Must be... Read More »

WOD 6/5/17

Fitness 1. FRONT SQUAT Build to heavy single Then 2xME unbroken front squats @65%

2. 3 rounds for time 400m Run 15-Thrusters 95/65 15-Pullups

Performance 1. Squat Clean Build to heavy single Then 2xME unbroken squat cleans @60%

2. 3 rounds... Read More »

WOD 6/2/17

Fitness Wonder woman 3 Rounds 1-Cartwheel 2-Deadlift 8-Chest to Bar pullups 4-Feont Squat 5-Shoulder Press (Use 85% 1RM for barbell movements)

Performance Wonder woman 3 Rounds 1-Cartwheel 2-Deadlift 405/275 3-Bar Muscle Ups 4-Squat Cleans 225/155 5-HSPU (If unable to do RX weight use 85% of 1rm)

WOD 6/1/17

PAY JUNE DUES

Fitness 1. Pause Thruster Build to max thruster with 2 second pause at bottom.

2. 2 person Team Leapfrog Rounds 15 min AMRAP 5-DB Thruster 50s/35s 5-Burpees

Performance 1. Pause Squat Clean Thruster Build to max squat... Read More »

WOD 5/31/17

Pay june dues. Remember to add 5 dollars if wanting programming a week in advance plus 3 bonus pieces.

Fitness and Performance

1. Find max height box jump

2. “Annie 50-40-30-20-10 Double Unders Sit... Read More »

WOD 5/30/17

Fitness and Performance

1. Bench Press Build to max pause triple

2. 3 RFT 8-Stone over shoulder 100/75 15/11-Cal assault bike (Must be Sub 6 for RX)

WOD 5/30/17

Fitness and Performance

1. Bench Press Build to max pause triple

WOD 5/22/17

Fitness and Performance

If you want added to the group that receives the weeks programming in advance pay through paypal or to a coach and have them text me... Read More »

WOD 5/18/17

Fitness 1. Back squat 5×5 build to heavy 5.

2. For Time (partition as desired) 100-pullups 100-pushups 100-situps 100-air squats

Performance 1. Back squat 5×5 build to heavy 5.

2. “Angie” 100-pullups 100-pushups 100-situps 100-air squats (Must be performed straight through. You must have a... Read More »

WOD 5/17/17

Fitness and Performance

Those that want to be added to the group that gets the WODs a week in advance for an additional 5 dollars need to start letting... Read More »

WOD 5/15/17

Monday 5/15 1. Hang Squat clean with pause at bottom of squat. Build to heavy single

2. 21-15-9 Dumbell Thrusters 50/35 Toes to Bar

Tuesday 5/16 4 RFT 400m Run 10-Shoulder Press 115/65 15-Box jumps 24/20

Wednesday 5/17 1. Bench press 2×5@70% 2×3@80% 3×1@progressively... Read More »

WOD 5/12/17

Fitness 1. Back Squat Build to Heavy Pause Single

2. 10 min Ascending AMRAP 1-Front squat 185/135 1-Heavy Dumbell shoulder press 2- 2- 3 3 …….

Performance 1. Back Squat Build to Heavy Pause Single

2. 10 min Ascending AMRAP 1-Squat Clean... Read More »

WOD 5/11/17

Fitness and Performance

1. Bench Press 5@60% 5@70% 3@75% 3@80% 3@85%

2. 21-15-9 Slamballs 50/30 Situps Push ups

WOD 5/10/17

Fitness and Performance Partner Leap frog 26 min AMRAP 200m Run 14/10-Cal Ass Bike 10/7-Cal Ski Erg

WOD 5/9/17

Fitness and Performance

1. Clean Grip Deadlift Work up to max single

2. For Time 50-cal row 100-double unders 50-burpees

WOD 5/8/17

Fitness and Performance

1. Push press Build to heavy double

2. 3 Rounds for time 400m Run 15-pullups 10-thrusters 115/75

WOD 5/5/17

Fitness and Performance

1. Bench press 3×3@75% 2×2@80% 3×1@progressively heavier weight

2. 5 min max calorie row

3. 5 Rounds not for time 10-Dumbell curls 10-Tricep press downs 5-Strict Toes to Bar

WOD 5/4/17

Fitness 1. Back Squat 5×2 build to heavy double

2. 10 min Ascending AMRAP 1-Pull Up 1-Thruster 2- 2- …….

Performance 1. Back Squat 5×2 build to heavy double

2. “Chewbacca” 10 min Ascending AMRAP 1-Bar Muscle Up 1-Clean and Jerk 225/155 2- 2- ……. (Score is... Read More »

WOD 5/3/17

Fitness Partner leapfrog 20 min AMRAP 15/11-Cal Ass Bike 10-Burpees 10-1 arm kb swing (5R5L)

Performance Partner leapfrog 20 min AMRAP 15/11-Cal Ass Bike 10-Burpees 10-KB Snatch 53/35 5R5L (Kb does not have to touch floor between reps)

WOD 5/2/17

Fitness and Performance 1. Deficit Deadlift 5×3 build to heavy triple

2. 5 RFT 20-Walking Lunges 25-Situps 10-Ring Dips (Scale ring dips to ring pushups)

WOD 5/1/17

Fitness 1. Front Squat 3×3

2. Push press 3×3

3. For Time: 1200m Run (3 rounds 15-Thrusters 95/65 40-Double Unders) 1200m Run

Performance 1. Hang Squat Clean+Jerk 3×3@60% 2×2@75% 3×1@progressively heavier weight

2. For Time: 1200m Run (3 rounds 15-Thrusters 95/65 40-Double Unders) 1200m Run

WOD 4/28/17

Fitness and Performance

1. Bench press 5×2 Pause bench. Build to max double.

2. 20 min AMRAP 200m Run 10-GHD Sit ups 16-One Arm Dumbell Push Press 50/35 (8R8L)

WOD 4/27/17

Fitness and Performance

1. Back Squat 5×3 build to heavy triple Then 2 min max reps 135/95

2. 10 min AMRAP 15/11-Cal Ass Bike 10-KB Swings 88/70 8-Burpees

WOD 4/26/17

Fitness and Performance

For Time: 400m Run 100-pullups 400m Run 100-Situps 400m Run 100-Pushups 400m Run

WOD 4/25/17

Fitness and Performance 1. Shoulder press 2×5@70% 2×3@80% 3×1@progressively heavier weight

2. 5 rounds 30-Double Unders 20-Slamballs 50/30

WOD 4/24/17

Fitness 1. Front Squat 5×3

2. 18 min AMRAP Partner Leapfrog 12-Wallballs 30/20 10-Toes to bar 12/9-Cal Row

Performance 1. Build to a max 1-clean + 2-front squats(squat clean)

2. 18 min AMRAP Partner Leapfrog 12-Wallballs 30/20 10-Toes to bar 12/9-Cal Row

WOD 4/21/17

Fitness 1. Push Press 5×3 Build to heavy 3

2. 5 RFT 12-KB Deadlift 9-Russian KB Swings 6-Goblet squats (Make it challenging with the weight)

Performance 1. Push Press 5×3 Build to heavy 3

2. 5 RFT 12-Deadlift 95/65 9-Hang Power Satch 6-OH... Read More »

WOD 4/20/17

Fitness and Performance 1. Back Squat 5×5 build to heavy set of 5

2. For Time: 400m run 200-Air Squats 200m Run 100-Pushups 400m Run

WOD 4/19/17

Fitness and Performance

Partner WOD 6k Row for time (split in 250m increments) once you get your row time hit the change units button and also get calories burned. record both... Read More »

WOD 4/18/17

Fitness and Performance

1. Bench Press (5-5-5)-3-3-3- (warm up) finish with 1 set ME@60% max

2. 3 RFT 400m Run 20-KB Swings 53/35 15-Burpees

WOD 4/17/17

Fitness 1. 5 Rounds NOT FOR TIME. This is strength work. take your time and go heavy 10-Goblet Squats 10-KB Swings 10-Dumbell Shoulder Press

2. *21-*15-*9 Wall ball 30/20 Chest to Bar Pull-ups (*100m Run before each round)

Performance 1.... Read More »

WOD 4/14/17

Fitness and Performance 1. Bench Press 3x (Pause 1/2 + 1 full)@70%

2. 3 Rounds for Reps 1 min Stone over Shoulder 100/75 1 min Shoulder Press 75/55 1 min Box jumps 24/20 1 min Cal... Read More »

WOD 4/13/17

Fitness and Performance

30 min Alternating EMOM 1. 15-Wallballs 20/14 2. 10/7-Ring Dips 3. 12/9-Cal Row (do NOT scale the reps on the wallballs. Scale the weight so that you can get all... Read More »

WOD 4/12/17

Fitness 1. Push Press 3×2@60% 2×2@75% 3×1@progessively heavier weight

2. 12 min AMRAP 10-Deadlift 225/15 6-Bar Facing Burpees 10-Toes to Bar

Performance 1. Split Jerk 3×2@60% 2×2@75% 3×1@progessively heavier weight

2. 12 min AMRAP 10-Deadlift 225/15 6-Bar Facing Burpees 10-Toes to Bar

WOD 4/11/17

Fitness 1. 5 rounds not for time 10-Goblet Squats 10-Sumo Deadlift High Pull (this is strength work. go heavy. rest as needed)

2. 21-15-9 Strict Pull ups Russian KB Swings 88/70 3xDouble Unders

Performance 1. High Hang Squat... Read More »

WOD 4/10/17

Still some Brutes who havent paid dues

Fitness and Performance

3RFT 100m Run 10-Strict HSPU(scale reps but don’t kip) 200m Run 14-Walking Lunges 50s/35s 400m Run 15-GHD Situps(scale to 30 ABMAT)

If you cant do strict HSPU... Read More »

WOD 4/7/17

There is still several who have yet to pay April dues. Get that handled and make sure you bring the additional 5 dollar late fee with it

Fitness 3RFT 400m Run 30-Single arm... Read More »

WOD 4/6/17

Those that still owe April Dues remember to add late fee.

Fitness and Performance 1. Bench Press 5@70% 5@75% 3×3@80% (IF YOU MISSED YESTERDAY FIND 1 REP MAX FRONT SQUAT INSTEAD OF BENCH PRESS)

2. Partner... Read More »

WOD 4/5/17

Brutes April 5th is the last day to pay without adding 5 dollar late fee. So remember to bring it with you tomorrow. Currently planning to have all classes but... Read More »

WOD 4/4/17

Fitness and Performance

20 min AMRAP 200m Run 15-Burpees 5-Wallballs 30/20

WOD 4/3/17

Fitness 5 RFT 10-Dumbell Ground to Overhead 12-Pullups 12-Ring Dips (scale ring dips as needed. ring pushups. ring pushups from knees. pushups. pushups from knees)

Performance 5 RFT 10-KB Clean and Jerk 53s/35s 3-Muscle Ups (Bar Muscles are accepted... Read More »

WOD 3/31/17

Fitness 1. Push Press work up to heavy single

2. 12 min AMRAP 30-Double Unders 10-Walking Lunges Plate OH 10-Shoulder Press

Performance 1. Split Jerk work up to heavy single

2. 12 min AMRAP 30-Double Unders 10-Walking Lunges Plate... Read More »

WOD 3/30/17

Fitness 3RFT 800m Run 5-Plate Ground to overhead 15-Sit ups 5-Plate Thruster 15-Sit ups 5-Plate Front Squats 15-Sit ups

Performance 3RFT 800m Run 5-Power Snatch 95/65 15-Sit ups 5-Squat Snatch 15-Sit ups 5-OH Squat 15-Sit ups

WOD 3/29/17

Fitness and Performance

5RFT 10-Burpees over rower 15-Cal Row 20-Slam Balls 50/30

WOD 3/28/17

Fitness and Performance

1. Front Squat 3×8@70% (make sure you give 100% towards getting all 8 of these squats. deload day before we max next week)

2. 21-15-9 KB swings 70/53 Calories Assault Bike (this... Read More »

WOD 3/27/17

Fitness and Performance 1. Shoulder Press 5×3 Heavy

2. 15 min AMRAP 100m Run 1-Bar Muscle Up 3-Chest to Bar Pull ups 5-Toes to Bar (scale according to ability. try banded bar mu. or jumping bar mu... Read More »

WOD 3/23/17

Fitness and Performance

1. 2 Person Team (1 person working split work equally) 100-Situps 80-Air Squats 60-KB Swings 53/35 40-Box Overs 24/20 20-Burpees 400m Run(together) (this should be a fast sprint)

2. spend remainder of class stretching. foam... Read More »

WOD 3/22/17

Fitness 4 Rounds For Time 400m Run 10-Plate Ground to Overhead(heavy) 15-Pullups

Performance 4 Rounds For Time 400m Run 10-Hang Power Snatch 135/95 15-Pullups

WOD 3/21/17

Fitness 1. Front Squats 3×6@85%

2. 3 Rounds For Total Reps 60 sec Ring Dips 60 sec Rest 60 sec KB Swings 60 sec Rest 60 sec Goblet Squats 60 sec Rest

Performance 1. Front Squats 3×6@85%

2. 3 Rounds For Total... Read More »

WOD 3/20/17

2. For Time 21-15-9 Cal Row DB Thrusters 50s/35s

WOD 3/3/17

Bring March Dues!

Fitness 17.2 Scaled 12 min AMRep 2 rounds 50 feet walking lunge w/ 35/20dbs 16-Knee Raises 8-Db power cleans 2 rounds 50′ walking lunges w/dbs 16-pullups 8-db power cleans

Performance 17.2 RX 12 min AMRep 2 rounds 50′ walking lunge w/ 50/35dbs 16-Toes... Read More »

WOD 3/2/17

Bring March Dues

Fitness and Performance

1. 5 rounds 100m run 10-Pistols 25-Situps 30-Double Unders

2. 15 min Stretch and mobility work

WOD 3/1/17

Fitness 1. 5 min EMOM 7-Toes to bar & 7-Burpees

2. For Time 21-15-9 KB Swings ring dips (scale ring dips to ring push ups. ring pushups to 2x pushups)

Performance 1. 5 min EMOM 7-Toes to bar & 7-Burpees

2. For Time Elizabeth 21-15-9 power cleans ring... Read More »

WOD 2/28/17

Fitness and Performance

1. Front Squats 3×8@80%

2. 2 person Team Leap frog entire rounds 15 min AMRAP 15-Cal Row 9-Thrusters 95/65

WOD 2/27/17

Fitness For Time 35-Pullups 25-Ring Dips 1.5 mile run (6 laps) 25-Ring Dips 35-Pullups (scale ring dips to ring pushups. scale ring pushups to 2x Pushups)

Performance “Yeti” For Time 25-Pullups 10-Muscle Ups 1.5 mile run (6 laps) 10-Muscle Ups 25-Pullups

WOD 2/23/17

Fitness 20 min AMRAP 200m Run 12-Burpees 6-KB Swings 8-Goblet Squats

Performance 20 min AMRAP 200m Run 10-Bar Facing Burpee 3-Squat Cleans 135/95

WOD 2/22/17

No 530a.m. class but Jimmy will be there at 430a.m. if anyone wants to do the WOD then. All the rest of the classes are as normally scheduled.

Fitness 1. 3×3... Read More »

WOD 2/21/17

Fitness and Performance

5-10-15-10-5-10-15-10-5 Pushup Deadlift 135/95 Box Jumps 24/20

WOD 2/20/17

Fitness 1. Front Squats 3×6@80%

2. 7 min AMRAP 10-Power Snatches 75/55 6-Chest to bar pullups

Performance 1. Front Squats 3×6@80%

2. 16.3 7 min AMRAP 10-Power Snatches 75/55 3-Bar Muscle Ups

WOD 2/17/17

Fitness and Performance

5- 3 min Rounds 10-Squat cleans and Jerk 135/95 10-Burpee Over Rower Max Calorie Row with remaining time

Rest 3 min Between Rounds (score is total calories rowed)

WOD 2/16/17

Fitness and Performance

1. 4 Rounds For Time: Walking Lunge w/2 db farmer Carry 50/35 OH Walking Lunge Right Arm 50/35 OH Walking Lunge Left Arm 50/35 (each pass will be length of... Read More »

WOD 2/15/17

Fitness and Performance

1. 5 min EMOM 12-Bar Facing Burpees

2. 12 min AMRAP 5-Deadlift 225/155 15-Box Jump 24/20 25-Double Unders

WOD 2/14/17

Fitness and Performance 1. Front Squat 3×8@75%

2. For Time 15-12-9 50% 1RM Bench Press KB Swings 70/53 GHD Situps

WOD 2/13/17

Fitness on a running clock 0:00-20:00 min AMREP 400m Run Max Reps Unbroken Shoulder Press 400m Run Max Reps Unbroken C2B Pull ups (Score is total Shoulder press+C2B Pullups) 20:00-27:00 Find 1 Rep Max Push Press

Performance on a running... Read More »

WOD 2/10/17

Fitness and Performance

30 min Alternating EMOM 1. 14-Dumbell Snatch 50/35 2. 10-Wallballs 30/20 3. 7-Toes to Bar (Fitness do dumbell ground to over head for part 1)

WOD 2/9/17

Fitness and Performance

1. 5 min EMOM 10/7-cal Row 5-Burpee over Rower

2. 3 Rounds Not For Time 800m Jog 10-Barbell Glute Bridge 10-Pendlay Row (if raining do 1 mile on bike recovery pace. This... Read More »

WOD 2/8/17

We still have Brutes who havent paid dues. Get it taken care of.

Fitness and Performance

1. 5 min EMOM 8-Dumbell Burpee Step Overs 50s/35s

2. For Time: 21-15-9 Dumbell Cluster 50s/35s Pullups

3. 4xME Unbroken HSPU (if... Read More »

WOD 2/7/17

For those who still haven’t paid dues remember to add 5 dollar late fee

Fitness and Performance 1. Front Squats 3×6@75%

2. 10 RFT 200m Run 15-Situps 20-Double Unders 8-Cal Ski Erg

WOD 2/6/17

Remember to add 5 dollar late fee to your dues for February

Fitness 1. 17 min AMRAP 40-burpee 30-KB Swings 30-burpee 30-KB Swings heavier 20-burpee 30-KB Swings heavier 10-burpee as many KB Swings as possible with time remaining (score... Read More »

WOD 2/3/17

Brutes pay February Dues If there are any Brutes with trucks or trailers that are interested in helping Camelia move on Saturday she said she will pay your February dues... Read More »

WOD 2/2/17

Pay February dues

Fitness and Performance

1. 10x 100m Sprint

2. 5 min AMReP Muscle ups (if unable to do muscle ups we will work on MU progressions or pullup and ring dip)

WOD 2/1/17

Bring February dues

Fitness and Performance 1. 5min EMOM 10-Bar Facing Burpees

2. Open 11.5 20 min AMRAP 5-Power Cleans 145/100 10-Toes to Bar 15-Wallballs 20/14 (fitness can do sumo deadlift high pull in place of cleans)

3.... Read More »

WOD 1/31/17

Bring Dues for February.

Fitness and Performance

1. 500m Row warm up 1000m Row ME for time

2. 3 RFT 400m Run 21-Hand Release Pushup 12-KB Swings 88/66

WOD 1/30/17

Fitness

1. Front Squat 3×12@70%

2. Open 14.2 0:00-3:00 2 rounds 10-Front Squat 10-C2B Pull ups 3:00-6:00 2 rounds 12- 12- continue adding 2 reps each new 3 min if you achieve both full rounds.

Performance

1. Front Squat 3×12@70%

2. Open... Read More »

WOD 1/27/17

Brutes spread the word that Saturday is Bring A Friend Day and the last Fundamentals class you can attend and lock in the current price. Feb 1st price goes... Read More »

WOD 1/26/17

Brutes remember this Saturday is Bring A Friend Day and the last Fundamentals Class that people can attend if they want to beat the rate increase for all new... Read More »

WOD 1/25/17

Fitness and Performance

1. 5 min Tabata 20/10 10 rounds MAX Cal Ski Erg

rest 5 min

2. 5 min Tabata 20/10 10 rounds MAX Cal Ass Bike (if use AD note it)

rest... Read More »

WOD 1/24/17

Fitness 1. 5 min EMOM 15-KB Swings

2. 5RFT 400m Run w/KB 35/26 10-Back Extension w/KB 10-Situps w/KB (get out heavier KB to anchor your feet. KB held on chest during situps)

Performance

1. 5 min EMOM 15-Power Snatch... Read More »

WOD 1/23/17

Brutes Remember this Saturday 1/28 is the last Bring A Friend Day of January and that rates for new members who join after February 1st will be paying 90... Read More »

WOD 1/20/17

Remember Bring A Friend Day again this Saturday

Fitness and Performance

12.5 7 min AMRAP 3-Thrusters 100/65 3-C2B pull ups 6-Thrusters 6-C2B 9- 9- ……..

WOD 1/19/17

Fitness and Performance

Triathlon 1000m Ski Erg 3 mile/5.1 Km Bike 1 mile run (4 laps)

WOD 1/18/17

Fitness 30 min Alternating EMOM 1. 100m Run 2. 12 Burpees 3. 14-plate ground to overhead

Performance 30 min Alternating EMOM 1. 100m Run 2. 12 Burpees 3. 14-KB Snatch 7R7L 53/35

WOD 1/17/17

Fitness and Performance

1. Front Squat 3×8@70%

2. 14.3 8 min AMRAP 10-Deadlift 135/95 15-Box Jumps 24/20 15-DL 185/135 15-BJ 20-DL 225/155 15-BJ 25-DL 275/185 15-BJ 30-DL 315/205 15-BJ 35-DL 365/225 15-BJ (scale DL weight as needed but make sure to add weight each set)

WOD 1/16/17

Fitness 1. Find 1 Rep Max Bench (no one does bench without a spot)

2. 5RFT 200m Run 6-Chest to Bar Pullups 6-Pushups 10-Toes to Bar 10-Strict Shoulder Press

Performance 1. Find 1 Rep Max Bench (no one does... Read More »

WOD 1/13/17

Brutes remember tomorrow will be a Bring A Friend Day WOD at 9a.m.

After the 9a.m. WOD we will be doing a deep clean of the gym so please come... Read More »

WOD 1/12/17

Still a few that havent pd dues.

Brute cleaning day at the gym after the 9a.m. WOD on Saturday. Remember every Saturday in January will be a Bring A... Read More »

WOD 1/11/17

Still have people who havent paid their dues yet. Get with me to make arrangements.

Fitness and Performance

1. Deadlift 3×8@75%

2. Partner WOD Alternate complete rounds 18 min AMRAP 10/8-Cal Row 8-Burpees over Rower

WOD 1/2/17

Fitness and Performance For Time: 2016m Row or Run(5 laps) 20-Air Squats 20-Situps 20-Pushups 20-Pullups 20-KB Swings 70/53 20-Wallballs 20/14 20-Slamballs 50/30 20-Stone over Shoulder 100/75 20-Hang Snatch 75/55(Fitness KB Swing) 20-Thrusters 75/55 20-Hang Cleans 75/55(Fitnesss RKb swing) 20-Deadlift 75/55 20-Lunges 20-Back Extension 20-Toes to Bar 20-Step... Read More »

WOD 12/30/16

Fitness 1. Deadlift 3×12@70%

2. For Time 20-Cal Ass Bike 30-Thrusters 20-Cal Ass Bike

Performance 1. Deadlift 3×12@70%

2. For Time 20-Cal Ass Bike 20-Clean and Jerk 165/115 20-Cal Ass Bike

WOD 12/29/16

Fitness and Performance

For Time: 30-Wallballs 30/20 20-Chest to Bar Pullups 10-Ring Dips Run 1 mile 10-Ring Dips 20-Chest to Bar Pullups 30-Wallballs 30/20 (scale ring dips to ring pushups. scale ring pushups to hand release pushups)

WOD 12/28/16

Fitness and Performance

1. Front Squat 3×8@65%

2. 12 min AMRAP 10-Burpees 30-Double Unders

WOD 12/27/16

Fitness and Performance 5 rounds 400m run 20-Cal Ass Bike(28-Air dyne) 20-Cal Rower (if what you need is full can do cal out of order but try to maintain proper order)

WOD 12/23/16

Last day to pick up hoodies before Christmas

We are Closed Saturday and Sunday for Christmas Eve.

We will have one wod only on Monday 12/26. It will be... Read More »

WOD 12/22/16

Get your hoodies paid and picked up or i am going to start selling them to the people who forgot to order.

Fitness and Performance

For Total Reps 3 Rounds 1 min... Read More »

WOD 12/21/16

Get your hoodie money in and get them picked up.

No 530a.m. class.

Fitness 1. Deadlift 3×10@70%

2. 12 min AMRAP 5-Strict Shoulder press heavy 5-Ring Dips 5-Pushups

Performance 1. Deadlift 3×10@70%

2. 12 min AMRAP 5-HSPU 5-Ring Dips 5-Pushups

WOD 12/20/16

Bring hoodie money and get them picked up.

Fitness and Performance

5RFT 400m Run 12-Toes to Bar 15-Box Jumps 24/20 (if scaling t2b make sure to get feet above hips)

WOD 12/19/16

Brutes hoodies are in. Bring your money and pick them up.

WOD 12/12/16

Brute Christmas Party this Saturday at 8p.m.

Sadly still a few who havent paid December’s Dues. Get that taken care of and remember to add 5 dollar late fee

Fitness 1. OH... Read More »

WOD 12/9/16

Only 1 more day left to sign up for a new Brute hoodie.

Group going to see Office Christmas Party at 705 tonight if anyone wants to join us.

Fitness and... Read More »

WOD 12/8/16

Fitness and Performance 18 min AMRAP Team Leapfrog 2-Rope Climbs(6-beginner rope) 15-Box Jumps 24/20 12/8-Cal Assault Bike

WOD 12/7/16

Group going to see Office Christmas Party at 7:05 on Friday. everyone welcome.

Brute Christmas Party Dec 17th 8:00p.m.

Brutes still some of you who havent paid dues for December. get... Read More »

WOD 12/6/16

If you havent paid dues yet remember to add 5 dollars for late fee

Brute Christmas Party Dec 17 at 8p.m.

Fitness and Performance

1. Front Squat 3×10@60%

2. For Time 150-Burpees (if you can’t... Read More »

WOD 12/5/16

Last day to pay dues without a late fee. Pay December Dues!

Fitness and Performance

8 RFT 200m Run(250m row only if raining) 15-Situps 10-Slamballs 50/30 5-Chest to Bar Pull ups

WOD 12/2/16

Fitness and Performance

1. PAY DECEMBER DUES

2. 15 min AMRAP 100m Run 15-KB Swings 53/35 15-ABMat Situps 15-Hand Release Pushups

WOD 12/1/16

Bring December Dues!

Fitness 10 min AMRAP 12-Pullups 40-Double Unders(80-singles) (for every round you get do 4 ring dips after time is up.)

Performance 10 min AMRAP 3-Muscle Ups 40-Double Unders

WOD 11/30/16

Fitness 1. Deadlift 3×10@65%

2. 30 min Alternating EMOM 1. 10-Shoulder Press 2. 8-Kb Swings Heavy 3. 8-Front Squats

Performance 1. Deadlift 3×10@65%

2. 30 min Alternating EMOM 1. 5-10 Strict HSPU 2. 5-Power Snatch 135/95 3. 8-Front Squats 135/95 (when signing board... Read More »

WOD 11/29/16

Fitness and Performance

1. 2x500m warm up row. rest as needed then 1k row for time (1000m)

2. Alternate A: 3×10-25 GHD Situps B: 3xME Strict Pull Ups (if you cant do strict pull ups... Read More »

WOD 11/28/16

Fitness

1. Front Squat 3×12@55%

2. 3RFT 400m Run 21-Ring Pushup 12-Sumo Deadlift High Pull (Ring pushups: feet have to be on a 12″ box with bottom of rings set up flush with top of abmat.... Read More »

WOD 11/23/16

Remember we are closed Thursday so have a Happy Thanksgiving! 9a.m. only on Friday 9a.m. Saturday Iron Bowl WOD Watching Iron Bowl at my house after

Fitness and Performance

“Chest to Barbara” 5 Rounds 20-C2B... Read More »

WOD 11/22/16

Fitness and Performance

1. Deadlift 4×8@65%

2. 5-4-3-2-1 Power Clean* 185/135 (10-Cal Assault bike before each round) *Fitness can scale to Sumo Deadlift high pull

WOD 11/21/16

Fitness and Performance

1. Front Squat 3×10@55%

2. Partner Leapfrog 20 min AMRAP 100m Run 10-Toes to Bar 10-Push Press 95/65

(if scaling toes to bar try to get heels above hip crease not just knees... Read More »

WOD 11/18/16

Fitness 1. Deadlift 3×12@55%

2. Partner WOD leap frog 15 min AMRAP 10-Cal Assault Bike (14-AD) 10-KB Swing 10-KB Sumo deadlift highpull

Performance 1. Deadlift 3×12@55%

2. Partner WOD leap frog 15 min AMRAP 10-Cal Assault Bike (14-AD) 10-Hang Power Snatch 95/65 10-Hang Power... Read More »

Fitness and Performance

1. Front Squat 5-5-3-3-1-1-1 (if you have been at the gym less than a month do 5-5-3-3-3. Coaches enforce this)

2. 10 min AMRAP 5-Wallballs 30/20 5-Burpees (2 heats. everyone gets counter)

WOD 11/11/16

We are getting together at Harp and Clover Saturday night at 6 for Big Cats birthday for any who want to come.

Fitness

1. Deadlift 3×10@55% 1RM

2. 5RFT 400m Run 15-Front Squats 95/65

Performance

1.... Read More »

WOD 11/10/16

Fitness 20 min AMRAP partner alrernate complete rounds 15/11-Cal Assault 10-KB Swings

Performance 20 min AMRAP partner alternate complete rounds 15/11-Cal Ski Erg 7-Hang Power Cleans 155/105

WOD 11/9/16

Fitness and Performance

20 Min AMRAP 200m Run 15/11-Cal Row 10-Shoot Through (run 2 heats so everyone has a counter and someone to reset the rower)

WOD 11/8/16

Fitness and Performance

1. Front Squat 3×3@80%+5-10lbs

2. 20 RFT partner leapfrog 5-Stone over shoulder 100/75 D&B-Pinch Grip Farmer Carry 45s/35s 20-Double Unders

WOD 11/7/16

Bring November dues and 5 dollar late fee

Fitness and Performance 1. Shoulder Press 5-5-3-3-3-1-1-1 (Go up each set)

2. 12 min AMRAP 15-Toes to Bar 15-Bar Facing Burpees 15-Thrusters 75/55

WOD 11/4/16

Bring November dues!

Remember this Saturday is the 1st Saturday of the month so that means BRING A FRIEND DAY!

Fitness and Performance

For Total Time: 100-DU buy in(5:1 singles) 8 rds 5-Burpee 5-HSPU(sc... Read More »

WOD 11/4/16

Bring November Dues!

Fitness 1. 10 min EMOM 8-KB Swings

2. 10 min AMRAP 30-ABMAT Situps 10-Goblet Squats

Performance 1. Power Clean 5-5-3-3-1-1-1

2. 10 min AMRAP 20-GHD/30-ABMAT 5-Squat Cleans 205/135

WOD 11/2/16

Bring November dues

Fitness and Performance

5 RFT 25-Cal Row 20-Bench Press 135/85

do in 2 heats so everyone has spotter on bench press

WOD 11/1/16

November Dues

Fitness and Performance

1. Deficit Deadlift 5-5-3-3-1-1

2. 3 Rounds 5 min AMRAP 100m Run 5 min Rest

WOD 10/31/16

Bring November Dues

Fitness and Performance

1. Front Squat 3×3@80%+2.5-5lbs

2. “Artie” 20 min AMRAP 5-Pullups 10-Pushups 15-Air Squats 5-Pullups 10-Thrusters 95/65

WOD 10/28/16

Fitness and Performance

20 min AMRAP 5-Strict Pull ups 10-Push Ups 15-Air Squats 20-Pulls on Rower (score is 2 parts rounds/calories on rower) this will be done in 2 heats so that everyone has counter.... Read More »

WOD 10/27/16

Remember Barbells for Boobs charity fundraiser this Saturday morning and then Brute Halloween party that evening

Fitness and Performance

1. Deficit Deadlift 3×3@80%

2. For Time 5 RFT 400m Run 20-Burpees

WOD 10/26/16

Fitness 1. Shoulder press 5-5-3-3-3-1-1-1

2. 20 min AMRAP 5-Shoulder press 5-Sumo Deadlift High Pull 10-Toes to bar rest 30 sec (use same weight for both movements)

Performance

1. Jerk 5-5-3-3-3-1-1-1

2. 20 min AMRAP 5-Clean and Jerk 185/135 10-Toes to Bar Rest... Read More »

WOD 10/25/16

Fitness and Performance

1. Freestyle Fran 45-Thrusters 95/65 45-Pullups (break up reps however you want but goal is sub 3) this should be a sprint

2. 7x100m Sprint 1@60% 1@80% 5@100%

WOD 10/24/16

Fitness 1. Front Squat 3×3@80% of 80% 1RM Back Squat from 10/17 (this is the number we will be working from as FS max)

2. 10 min AMRAP 15-KB Swings 30-Double Unders (2/1 singles)

Performance 1.... Read More »

WOD 10/21/16

Fitness and Performance

1000m Row not for time rest 4 min 500m Row not for time rest 3 min 500m Max Effort Row. try to shake up current leader board.

10 RFT 5-Burpee Box Jumps... Read More »

WOD 10/12/16

Fitness and Performance

25 min AMRAP 25-Thruster 45/35 25-Bar Facing Burpees 25-Sumo Deadlift High Pulls (do this with unloaded bar. SDHP bar starts below knee. DO NOT DROP BAR)

WOD 10/11/16

Fitness 1. Find 1 rep max Deadlift

2. Time Priority Diane For Reps 60 sec DL 60 sec Push Press 45 sec DL 45 sec Push Press 30 sec DL 30 sec Push Press This will be done in... Read More »

WOD 10/10/16

Fitness 1. For Time 21-15-9 Russian KB Swings Goblet Squats Chest to Bar Pull ups

2. 6x100m Sprints(not optional) 1st @60% 2nd @80% last 4 @100%

Performance 1. For Time 21-15-9 Hang Squat Cleans 115/80 Chest to Bar Pull ups

2. 6x100m Sprints(not optional) 1st... Read More »

WOD 10/7/16

Several of you still owe for Oct and for new shirt you signed up for

Fitness 1. Back Squat 3×5@80%+10

2. For Time 10-8-6-4-2 Goblet Squats KB Swings 10 cal on ski erg before each round

3. 5x100m... Read More »

WOD 10/6/16

WOD 9/28/16

Fitness and Performance

5 RFT 15-Slamballs 50/30 25-Push-ups 400m Run

WOD 9/27/16

Fitness

1. 2 Rounds For time 15-KB Sumo Deadlift highpull 15-Left Arm KB Swing 15-Right Arm KB Swing (This should be very fast. Use a heavier KB for the SDHP)

Rest as needed then 1... Read More »

Fitness and Performance

1. 15 min to work with coach on handstand holds or technique on HSPU. Work on scaling options with up to 3 ABMATs.

2. 15 min... Read More »

WOD 9/20/16

Fitness and Performance For Time 1000m row Then 22-16-10 Front Rack Lunge 135/95 Bar Facing Burpees (Fitness can use dumbbells)

WOD 9/19/16

Fitness and Performance 1. Front squat 3 REP max from the floor

2. “Sheral’s Achilles” 2 person teams For Time 50-Hang Snatch(Sc Fitness kb swings) 40-Box Jump Overs (sc fitness step overs) 50-Chest to... Read More »

WOD 9/16/16

Get signed up for new shirt

Fitness and Performance

5k Row for time.

Try to beat current board times. Do the math on what pace it takes to make the board and... Read More »

WOD 9/15/16

Fitness

18-14-10 KB swings Goblet squats Pullups Pushups

Performance

“Amanda” 9-7-5 Muscle Ups Squat Snatch 135/95 (For those that have to scale MU consider doing something besides just pullups. Try lowering the rings and doing jumping MU. Try low... Read More »

WOD 9/14/16

Fitness and Performance

For Time: goal sub 11 800m Run 100-Wallballs 20/14 50-Deadlift 225/155

WOD 9/13/16

Fitness and Performance

1. Shoulder Press 3×5 Push Press 3×3 Jerk 3×1 Goal is to go up every set. Can use rack.

2. Calorie Test for new Board Spots

1 min Max Cal Assault... Read More »

WOD 9/12/16

Fitness 1. Front squat 4×3 heavy

2. 12 min AMRAP 10-GHD situps 20-Air Squats 30-Double unders

Performance

1. 4x (1-clean+1-hang clean+2-front squats) Post load to board

2. 12 min AMRAP 10-GHD situps 20-Air Squats 30-Double Unders

WOD 9/9/16

Fitness

1. 10 min EMOM 5-KB Swings + 3-Goblet Squats

2. 10x200m Sprint Rest as needed between efforts. (These will be done on side of building where we run 100m sprints. It will be down... Read More »

WOD 9/8/16

Fitness and Performance

10 min AMRAP 20-Box Jumps 24/20 10-HSPU* (Fitness can scale to Dumbbell shoulder press. Those that can do hspu but will have trouble with 10 can cut reps. 7-8... Read More »

WOD 9/7/16

Fitness and Performance

Bring September dues and late fee

1. Back Squat 3×3@80%+15lbs

2. 3 RFT 500m Row 21-Burpees 12-Thrusters 95/65 (Fitness can use dumbbells)

WOD 9/6/16

Fitness 1. 9-min AMRAP 3-Sumo deadlift high pull + 3-Goblet Squats

2. For Time (4 min cap) 21-15-9 Heavy russian kb swings Ring Dips(scale to ring pushup or down to pushups)

Performance

1. 4x(1-Squat Snatch+1-Hang Squat Snatch+1-OH Squat)... Read More »

WOD 9/2/16

Bring September Dues

Fitness 1. 5×3 Push press Post load to board

2. 3 RFT 400m Run 15-Goblet or Front Squats

Performance

1. Split Jerk 5×2. Go up each set and try to beat load from 8/15.... Read More »

WOD 9/1/16

Remember BODPOD is here so parking will be affected

Bring September dues

Fitness and Performance

15 min AMRAP 100m Run 30-Double Unders 15-Situps

WOD 8/31/16

Fitness and Performance

1. Back Squat 3×3@80%+10lbs

2. For Time 15-12-9-6-3 Thrusters 95/65 Bar FACING Burpees (Fitness can do dumbells for thrusters but still needs a bar set up for bar facing burpees)

Fitness 1. 4×3 Thruster post max weight achieved for 3

2. 4RFT 400m Run 5-Thrusters 15-KB Swings

Performance 1. 4x (1-Squat Clean+1-Hang SC+1-Jerk) post max load to board

2. 4 RFT 400m Run 5-Clean and Jerk 185/135 15-KB Swings 70/53

WOD 8/19/16

Fitness 1. 7 min EMOM 3-KB Sumo Deadlift High Pull + 3-Goblet Squats

2. For Time(must complete all reps of each movement before moving on) 60-Chest to bar pull ups 60-Pushups feet on 6″ riser 60-Situps 60-Pistols Alternating... Read More »

WOD 8/18/16

Fitness and Performance

“Shram” 7 RFT 11-Body Weight Deadlift 100m Sprint

After WOD work on Handstand walk and Double unders. your goal for the end of the year should be to be proficient... Read More »

WOD 8/17/16

Fitness 1. Back Squat 3×3@80% (do not let new people max. just make them build to heavy triple)

2. 7 min AMRAP 3-KB Sumo Deadlift high pull 3-Dumbell Thrusters

Performance 1. Back Squat 3×3@80% (do not let new people... Read More »

WOD 8/16/16

Fitness and Performance

20 min AMRAP 400m Run 25-KB Swings 53/35 50-Double Unders(sc 100 singles)

If you scaled to single unders you must work on double unders 2 min for every round completed... Read More »

WOD 8/15/16

Fitness

1. 4×3 Thruster from the rack (post highest weight achieved for 3 reps)

2. For Time 25-Toes 2 Bar 40-Wallballs 20/14 20-T2B 30-WB 15-T2B 20-WB 10-T2B 10-WB

Performance 1. 4x (1-Squat Clean + 2-Jerk) increase weight each set. post load to board 2.... Read More »

WOD 8/12/16

Fitness

For Time(16 min cap) 15-Back Squat 165/115 20-Burpees 6-Strict Dumbell Shoulder Press 18-Front Squats 145/95 20-Burpees 4-Strict DSP 21-Back Squat 125/75 20-Burpees 2-Strict DSP (fitness can use rack for squats)

Performance For Time (16 min cap) 15-Back Squat 165/115 20-Burpees 6-Strict HSPU 18-Front Squats 145/95 20-Burpees 4-Strict... Read More »

WOD 8/11/16

Fitness and Performance

For Time 200m Ski Erg 50/40-Double Unders 200m Row 50/40 Double Unders 0.4 Mile Assault Bike(640m or .64km) 50/40-Double Unders 200m Row 50/40-Double Unders 200m Ski Erg

WOD 8/10/16

Fitness KB Pyramid (12 min cap) 10-KB Swings 10-Goblet Squats 8 8 6 6 4 4 2 2 (weight needs to go up each time. so set up 5 progressively heavier KBs if possible. can also do single dumbell swings and... Read More »

WOD 8/9/16

Fitness and Performance 1. 100% (5 min cap) For Time 40-Box Jump Overs 24/20 20-Stone over shoulder 100/75 fastest female time was 2:24

2. rest as needed then perform 10 min EMOM 5-Deadlift 225/155 4-Bar Facing Burpees

WOD 8/8/16

Fitness and Performance

2016 CF Games week

For Time(55 min cap) 1 mile run (5 RFT 20-Pullups 40-Pushups 60-Air Squats) 1 mile run Best female time at the games was 36:42

WOD 8/5/16

Fitness 1. Bench Press 5×3@80%

2. For Time: (this should be a sprint) 200m Run 21-Dumbell Thrusters 20-Double Unders 200m Run 15-Dumbell Thrusters 40-DU 200m Run 9-Dumbell Thrusters 60-Double Unders 200m Run (du scale 2/1 singles)

Performance 1. Bench Press 5×3@80%

2. For Time: (this should be... Read More »

WOD 8/4/16

Fitness and Performance

1. Deadlift 3×7@70%

2. Partner 5k Row (swap every 250m)

BONUS 3X10 BENT OVER ROW

5 min Hand stand Walk

WOD 8/3/16

Fitness 1. 10 min EMOM 5-Russian KB Swings + 5-Goblet Squats

2. Partner Leap Frog 18 min AMRAP 10-Wallballs 20/14 3-Length of gym with med ball 10-Abmat situps with medball

Performance 1. Build to heavy single 1-Power Clean+1-Hang Power Clean

2. Partner... Read More »

WOD 8/2/16

Fitness and Performance Workout will probably require 2 heats 5 RFT 10-Ring Dips 15-Cal Bike 25-Situps (scale ring dips to ring pushups. if unable to do ring pushups scale to pushups)

No Bonus. go hard on... Read More »

WOD 8/1/16

Bring August Dues

Fitness and Performance 1. Back Squat 3×3@75%

2. 2 Rounds 400m Run(Walking lunge Broad st) sprint to the best of your ability down 3rd st and Locust st and 2nd st. then... Read More »

WOD 7/29/16

This the last day of Hero Month! Bring August Dues

Fitness 7 RFT 15-KB Swings 15-KB Sumo Deadlift High Pulls 15-Box Jumps

Performance “Wittman” 7 RFT 15-KB Swings 53/35 15-Power Cleans 95/65 15-Box Jumps 24/20

BONUS Strength Bench Press 3×5@80+

WOD 7/28/16

Fitness “Badger” 3 RFT 30-Goblet Squats 30-Pullups 800m Run (8x100m) (2 person team split work equally)

Performance “Badger” 3 RFT 30-Squat Cleans 95/65 30-Pullups 800m Run (8x100m) (2 person team split work equally)

No Bonus. Focus on intensity. Go as hard and as... Read More »

WOD 7/27/16

WOD 7/19/16

Fitness 10 RFT 3-Dumbell Shoulder press 6-Deadlift 12-Pullups 24-Double Unders(50 singles) THIS CAN BE DONE AS A TEAM BUT TEAM WILL BE 16 ROUNDS. PARTNERS WILL ALTERNATE COMPLETE ROUNDS.

Performance “Bradshaw” 10 RFT 3-HSPU 6-Deadlift 225/155 12-Pullups 24-Double Unders (THIS CAN BE DONE... Read More »

WOD 7/18/16

Fitness 5 Rounds For Time 12-Deadlift 9-KB Swings 6-Push Press

Performance “DT” 5 RFT 12-Deadlift 155/105 9-Hang Power Cleans 6-Jerks

BONUS Strength 3×3 Front Squats@80%

Skill 3×10 Strict Ring Dips(if unable to do 10 then 3xME)

WOD 7/15/16

Fitness 2 person team Alternate complete rounds 20 min AMRAP 2-Chest to bar Pullups 4-Dumbell Thrusters 8-Slamballs (remember your partner is waiting on you so move quickly)

Performance 2 person team Alternate complete rounds “Nate” 20 min AMRAP 2-Muscle ups 4-HSPU 8-KB... Read More »

WOD 7/14/16

Fitness 3 Rounds for Reps 1 min Goblet Squats 1 min Shuttle Sprints 20′ d+b=1 1 min Deadlift 1 min Burpee 1 min Push Press 1 min Rest

Performance “Santora” 3 Rounds for Reps 1 min Squat Cleans 155/105 1 min... Read More »

WOD 7/13/16

Fitness 1. Back Squat 3×3@75%

2. For time 50-American KB swings 50-Russian KB Swings(must use heavier weight than you used for the American swings)

Performance 1. Hang Snatch 3×3@75@ can go up

2. “Randy” 75-Power Snatches 75/55

BONUS Strength 1. OH Squats... Read More »

WOD 7/12/16

Fitness and Performance

“Bradley” 10 Rounds 100m Run 10-Pullups 100m Run 10-Burpees rest 30 sec between rounds

BONUS Strength 3×5 Bench press@5 lbs over last time

Skill 10 min EMOM 7-toes to bar

WOD 7/11/16

Fitness 2 person team Leap Frog 30 rounds 5-wallballs 3-strict shoulder press 50%/35% BW 5-KB Swings

Performance 2 person team Leap Frog “Holleyman” 30 Rounds 5-Wallballs 3-HSPU 1-Power Clean 225/155

BONUS Strength 3×3@hang squat clean 75% (can go up)

Skill 3×5 strict ring dips with ME ring... Read More »

WOD 7/8/16

Fitness and Performance

“Gator” 8 rounds For Time 5-Front Squat 185/135 (scale to 65%1RM) 26-Ring Pushups(scale to pushups)

BONUS Strength and Skill 10min emom 8-pullups

WOD 7/7/16

Fitness WOD 3 Rounds 800m Run 50-Situps 50-Supermans

Performance WOD “Michael” 3 Rounds For Time 800m Run 50-Back Ext 50-Situps

BONUS Strength Deadlift 3×5@70%

Skill 5 min of 1-wallclimb 10′ walk away from wall

WOD 7/6/16

Fitness WOD 20 min to complete as many rounds of: 3-Beginner Rope Climbs 400m Run Max reps unbroken Shoulder Press 50%BW/35%BW (score is total number of shoulder press achieved) DO NOT USE PUSH PRESS... Read More »

WOD 7/5/16

Fitness and Performance

2 person Team (divide work equally) “Small” 3 Rounds for time 1000m Row (4x250m) 50-Burpees (25 each DIVIDED HOWEVER) 50-Box Jumps 24/20 (25 each DH) 800m Run (4x200m)

BONUS Strength 3×1-Snatch grip Deadlift+ 1-Low Hang... Read More »

WOD 7/1/16

PAY JULY DUES

Fitness and Performance 6 rounds 50m Run 50m Walking lunge 10-Ring Dips 10-GHD situps

BONUS Strength Super set 3×5 Bench press @85% +5-10lbs over last time 3×10 Bent over rows @ 5-10lbs over last time

Skill Work on wall... Read More »

WOD 6/30/16

Be on time and get started. Good chance several classes will need to run 2 heats on part 2.

Fitness 1. Back Squat 3×3@85%

2. 20 min AMRAP 300m Row 3-Beginner Rope Climbs

Performance 1. OH Squat 3×3@85%

2.... Read More »

WOD 6/29/16

Fitness and Performance 2 person team leapfrog 24 min AMRAP 20-Double Unders (30 singles*) 8-Slamballs 50/30 8-KB Swings 88/63 8-Burpees 8-Cal Bike (no rollover) (you can only do singles if younare unbale to do double unders at... Read More »

WOD 6/28/16

Fitness and Performance

1. Front Squat 3×3@85%

2. 5 rounds for time 8-Push Press 135/95 8-Box jumps 30/26

BONUS Strength 1. 3×3 Power Cleans @75%

Skill 1. 3 min to Accumulate as many HSPU as possible. (if unable... Read More »

WOD 6/27/16

Fitness and Performance

For Time “Fran has the runs” 400m run 21-Thrusters 95/65 21-Pullups 400m run 15- 15- 400m run 9- 9- 400m run

BONUS Strength 1. Tricep Press downs 3×8@ medium heavy

2. 3×1-Snatch Grip Deadlift+1-Low Hang Snatch@75%1RM Snatch add 5lbs over last time... Read More »

WOD 6/24/16

Fitness 1. Front Squat 5×3@80%

2. Same Metcon

Performance 1. OH Squat 5×3@80%

2. 15 min AMRAP(score total reps) Ascending Ladder 4-KB OH Walking Lunges 53/35(2L2R) 4-Toes 2 Bar 6- 6- 8- 8- ……

BONUS Strength 3×3 Hang Squat Cleans@75%

Skill 5x10sec parallett hspu negatives rest 90 sec between each... Read More »

WOD 6/23/16

Fitness and Performance WOD

15 min AMRAP 8-Stone Over Shoulder 100/70 120′ Farmer Carry 130/88(length of gym 3 times 10-Bench Press@60%1rm (must be done in 2 heats so people have spotters on bench)

WOD 6/22/16

Fitness and Performance 1. Front Squat 5×3@80%

2. 4 Rounds 400m Run 25-Wallballs 20/14 25-Box Jumps 24/20

BONUS Strength 4×3 Power Snatch @75% superset A: 3×10-GH Raise B: 3×10-Reverse Hyper

Skill 3×5-Strict toes through Rings

8 min AMRAP 1-Wall climb 10ft walk away from wall

WOD 6/21/16

Fitness WOD 1. Push Press 4×3 meduim heavy

2. 15-12-9 KB Swings (heavy) Shoulder press Chest to Bar Pullups

Performance WOD 1. Push Jerk(no split) 5×3 build to heavy triple.

2. 15-12-9 Clean and Jerk 135/95 Chest to Bar... Read More »

WOD 6/20/16

Fitness and Performance

2 Person Team Leapfrog 24 min AMRAP 12/10 cal bike 12/10 cal row 10-Situps 10-Pushups 8/6-Cal Ski Erg

BONUS: Strength 1. Back Squat 3×6@70%

2. 3×1-Snatch Grip Deadlift+1-Low Hang Snatch@75%1RM Snatch add 5lbs over last time

Skill: 1.... Read More »

WOD 6/17/16

Remember to come get shirts for Barbarian Challenge

Fitness and Performance 1. Front squat 4×3@75% (Fitness) OH Squat 4×3@75% (Performance)

2. If running Barbarian: 15 min recovery pace row.

If NOT running Barbarian: 15 min ME... Read More »

Fitness and Performance WOD 1. Front Squat 5×5@75%

2. 2 Rounds for time 800m Run 25-Toes to Bar 25-KB Swings 70/53

BONUS Strength: 6x(1-Snatch Grip Deadlift+1-Low Hang Snatch)@75% +5 lb over last week 3×10-Back Extensions 3×10-Leg Curls or GH Raises

Skill: 3×5... Read More »

WOD 6/10/16

Fitness WOD 3 Rounds for time: 50-Squats 14-C2B or 21-Pullups 10-KB Swings

Performance WOD “Nasty Girls” 3 Rounds 50-Squats 7-Muscle Ups 10-Hang Power Cleans 135/95

BONUS: Strength Push Press 4×4@60% 1rm clean and jerk Deadlift work up to 90% then drop 60-80lbs and do 2×5

WOD 6/9/16

Fitness WOD 1. Front Squats 5×5@70% if you did OH Squats last week follow Performance

2. 10x100m Sprint. rest time takes to walk back (perform sprints on Locust St)

Performance WOD 1. OH Squat 5×5@70%

2. 10x100m Sprint rest... Read More »

WOD 6/8/16

Fitness WOD 1. 16 min EMOM A:5-KB Sumo Deadlift High Pulls B:5-Burpees (alternate minutes. min 1 do A. min 2 do B and so forth till completed 8 rounds of each)

2. For Time 21-15-9 Deadlift Strict... Read More »

WOD 6/7/16

Fitness and Performance WOD

40 min AMRAP 1000m Row 400m Run 20-Wallballs 20/14 1-Rope Climb

Bonus: Strength Power Snatch 4×3@60%

WOD 6/6/16

Fitness WOD and Performance WOD

1. Front Squat 5×5@70%

2. 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 Pull ups

BONUS(do not let bonus work distract your intensity for todays WOD)

Strength: 6x(1-Snatch Grip Deadlift+1-Low Hang Snatch)@75% 3×10-Back Extensions 3×10-Leg Curls or GH Raises

Skill: 3×5... Read More »

WOD 6/3/16

Fitness WOD 1. Front Squat 5@5@70% if you got a OH squat max last week then do OH squat from Performance

2. 4 Rounds for time 15-Toes to Bar 30-Double Unders 15-Kb Swings

Performance WOD 1. OH... Read More »

WOD 6/2/16

Fitness and Performance

For Time 100-Cal Bike 100-Cal Row 100-Burpees

Bonus: 5×1 Squat Cleans @80%

3×10 Back Extensions

WOD 6/1/16

Fitness and Performance

1. Front Squat 1 rep max if you don’t have one or 4×7@65% if you do

2. For Time 100m Farmer Carry 70s/53s 21-Box Jumps 24/20 100m Farmer Carry 15-Box Jumps 100m Farmer Carry 9-Box Jumps 100m... Read More »

WOD 5/31/16

Fitness WOD 1. Push Press 4×2@80%

2. 10min AMRAP 100m Run 7-KB Swings heavy

Performance WOD 1. Jerk 4×2@80% can go up

2. 10 min AMRAP 100m Run 7-Power Cleans 135/95

WOD 5/27/16

Fitness WOD 1. Find 1 Rep max Front Squat or if feeling brave find 1 rep max OH Squat

2. 30-20-10 Goblet Squats Shoulder Press

Performance WOD 1. OH Squat Find 1 Rep Max

2. “Squat Clean Grace” 30-Squat... Read More »

WOD 5/26/16

Fitness and Performance

Tabata Burpees Cal Row Slam balls 50/30 Cal Airdyne 8 rounds of each movement 20sec work/10 sec rest. All 8 rounds of each movement before moving to next. Score is average... Read More »

WOD 5/25/16

Fitness and Performance

4 Rounds for time: 800m Run 21-GHD Situps 7-Deadlift 315/225 (scale GHD to 30-Abmat situps and DL weight as needed)

WOD 5/24/16

Fitness and Performance

1. Back Squat 1 Rep Max

2. For Time 40-30-20-10 Pushup 2xDouble Unders(4/1 singles. learn to do double unders) (so thats 80-60-40-20 on double unders)

3. 4×20 Pistols (if you can not do pistols... Read More »

WOD 5/23/16

Fitness and Performance

4 Rounds for Time 400m Run 20-Toes to Bar 10-Stone over Shoulder 100/75 (scale toes to bar to hanging knee raises. goal is knees above hip crease. scale stone over... Read More »

WOD 5/20/16

Fitness WOD

1. Back Squat 5@60% 5@65% 5@70% 5@75%

2. 5 Rounds for Time 10-Pullups 10-Ring Dips 10-KB Swings 70/53 15/12-Cal Airdyne legs only (scale to ring pushups if possible and then regular pushups as last resort)

Performance WOD 1. Back Squat 5@60% 5@65% 5@70% 5@75%

2.... Read More »

WOD 5/19/16

Fitness WOD 1. Strict press 5×5 medium heavy

2. 15 min AMRAP 5-Bar Facing Burpees 5-S2O 5-Bar Facing Burpees 100m Run

Performance WOD 1. 10min E2MOM 2-Snatch @75% can go up each set

2. 15 min AMRAP 5-Bar Facing Burpees 5-S2O 135/95 5-Bar... Read More »

Fitness WOD 1. Build to heavy single Push Press

2. 13 Min AMRAP 100m Run 10-Situps 1-Wall Climb or 5-Dumbell Shoulder Press

Performance WOD

1. Clean and Jerk build to heavy single POWER Clean and Jerk

2. 13... Read More »

Fitness WOD 1. Deadlift 3×7@60%

2. 4 Rounds 25-Wallballs 20/14 10-Strict Pull ups(absolutely no kipp)

Performance WOD 1. Deadlift 3×7@60%

2. 4 Rounds 25-Wallballs 20/14 5-Bar Muscle Ups (scale is 10-strict pullups. use a band if needed for strict pullups) no... Read More »

WOD 5/5/16

WOD 4/28/16

Fitness WOD

3 Rounds for time 15-Chest to Bar Pullups 15-Ring Dips 15-Heavy Russian KB Swings 800m Run

Performance WOD

3 Rounds for time 10-Muscle Ups 5-Power Cleans 225/155 800m Run (scale mu: 1 to 1 bar mu. or do... Read More »

WOD 4/27/16

Fitness WOD 5@70% 3@75% 3@80% 2@85% 1@90% 1@90%

2. 6 rounds for time 5-Stone over shoulder 80′ farmer carry(down and back gym floor)

Performance WOD 5@70% 3@75% 3@80% 2@85% 1@90% 1@90%

2. 6 rounds for time 5-Stone over shoulder 100/75 80′ farmer carry 150.150/88.88 (down and back gym floor.... Read More »

WOD 4/26/16

Fitness WOD 1. Shoulder Press 4×8 lite/medium weight

2. 5x400m Sprint record all times. rest as needed not to exceed 3 min score write fastest time/slowest time

Performance WOD 1. Jerk build to heavy single from rack

2.... Read More »

WOD 4/25/16

1. Deadlift 5×2@90%

2. partner leap frog 30 min amrap 5-pullup 10-push up 15-air squat

WOD 4/22/16

Fitness WOD 1. Build to heavy single shoulder press

2. 4 Rounds 2-Rope Climbs (6beginner) 100m Run 4-Front Squats (heavy can use rack) 100m Run (this should be a heavy intense sprint)

Performance WOD 1. Hang Snatch build to... Read More »

WOD 4/21/16

Fitness WOD 1. Deadlift 2×5@80% 3×3@85%

2. 5 rounds for time 40-Double Unders 20-Wallballs 20/14 10-Bench Press 135/95

Performance WOD 1. Deadlift 2×5@80% 3×3@85%

2. 5 rounds for time 40-Unbroken Double Unders 20-Unbroken Wallballs 20/14 10-Bench Press 135/95

WOD 4/20/16

Fitness and Performance WOD “Hell-en” 3 rounds 800m Run 21-Kb Swings 70/53 12-Chest to Bar Pull ups

(goal sub 20)

WOD 4/19/16

Fitness WOD 1. Back Squat 5@70 3@75 3@80 3@80 2@85

2. For Time 5 rounds 12-Deadlift 9-Russian KB Swings (heavy) 6-Push Press(same weight as deadlift) (make this a sub 8min workout. cut the weight as needed. increase intensity)

Performance WOD 1. Back Squat 5@70 3@75 3@80 3@80 2@85

2.... Read More »

WOD 4/18/16

Fitness and Performance 1. Bench press pause rep 5×3@75% can go up as long as complete 3 reps

2. 20 min AMRAP 200m Run 10-Ring Pushup 10-GHD Situps

bonus: 3×10 alternating dumbell curls 3×8 wide grip straight bar curls

WOD 4/15/16

Fitness WOD 1. Seated dumbell press 5×10

2. For Time 500m Row 10-Bench Press 225/145 1000m Row 15-Bench Press 185/125 1500m Row 20-Bench Press 155/105

Performance WOD 1. Jerk Build to medium heavy triple (focus on technique more than weight)

2. For... Read More »

WOD 4/14/16

Fitness WOD

1. Back Squat 5@65% 5@70% 5@75% 3@80% 2@85%

2. For Time: 21-Deadlift 135/95 7-Front Squat 100m Run 18-Deadlift 6-Front Squat 100m run 15-Deadlift 5-Front Squat 100m Run 12-Deadlift 4-Front Squat 100m Run 9-Deadlift 3-Front Squats 100m Run 6-Deadlift 2-Front Squat 100m Run 3-Deadlift 1-Front Squat

Performance WOD 1. Back Squat 5@65% 5@70% 5@75% 3@80% 2@85%

2. For Time: 21-Deadlift 135/95 7-OH Squat 100m Run 18-Deadlift 6-OH Squat 100m... Read More »

WOD 4/13/16

Fitness WOD(20 min cap) 5 rounds for time 25-cal Row 16-C2B Pull ups 9-Shoulder Press@50%BW

Performance WOD(20 min cap) 5 rounds for time 25-cal Row 16-C2B Pull ups 9-Strict HSPU

we will be doing a 20 min time cap... Read More »

WOD 4/12/16

Fitness WOD 1. Bench press 5×3@80% (Can go up each set as long as able to complete 3 reps)

2. Partner WOD For time: 400m run 80-Back Squat 95/65 80-Front Squat 400m Run 80-Shoulder Press 80-Push Press 400m Run 80-Russian KB Swings 400m... Read More »

WOD 4/11/16

Fitness WOD 1. Deadlift 5×3@80%

2. 5 rounds for Time: 10-Thrusters 75/55 10-Bar Facing Burpees

Performance WOD 1. Deadlift Touch and go 5×3@80% Can go up each set as long as able to get 3 unbroken

2. 5 rounds... Read More »

WOD 4/8/16

Fitness and Performance WOD 1. Deadlift Deficit 5×5@70% Can go up each set but not to exceed 80%

2. 3 Rounds for Time: 30-Pull ups 20-Ring Dips 20-Bar Facing Burpees 30-Double Unders(5/1 singles)

WOD 4/7/16

Fitness and Performance WOD

25 min E5MOM 5-Back Squat 400m Sprint Time each round and record weight of squats. Score is 2 parts. Load score: Lightest + heaviest weight Speed score: Fastest+slowest time

WOD 4/6/16

Fitness and Performance WOD 1. Bench Press Pause reps at bottom 5×5@70% Can go up each set if able

2. For Time 21-18-15-12-9-6-3 Cal Airdyne Unbroken Wall balls 20/14

WOD 4/5/16

Fitness WOD 1. Find max Push Press

2. 3 rounds 7-Dealdift @least70%1RM 7-KB Swings heavy 100m Sprint

Performance WOD 1. Power Snatch Build to heavy single

2. 3 rounds 7-Deadlift 315/225 7-KB Swings 70/53 100m Sprint (This should be a sprint. Sub... Read More »

WOD 4/4/16

Pay APRIL dues. Late after Tuesday

Fitness WOD 1. Back Squat Find 1RM

2. 4 rounds for time 400m Run 20-Pullups 15-GHD situps(scale VUPs

Performance WOD 1. Back Squat Find 1RM

2. 4 rounds for time 400m Run 5-Bar Muscle Ups 15-GHD... Read More »

WOD 4/1/16

Fitness WOD 1. Shoulder press 5×2 build to heavy double

2. 5 rounds for time 15-Pushups feet on 2-45s 10-Box Jumps 200m Run

Performance WOD

1. Squat Clean and Jerk 5×2 (build to near max double)

2. 5 rounds... Read More »

WOD 3/31/16

If you missed Wednesday you will skip part 2 and run 1 mile for time instead

Fitness WOD 1. Deadlift Find 1 rep max

2. 3 rounds for time 30-Backwards Lunges 15-Toes to Bar

Performance WOD 1.... Read More »

WOD 3/30/16

Fitness WOD 1. 1 Mile for Time (This is max effort. We will be retesting again)

2. Partner WOD Leap Frog 20 min AMRAP 4-Pullups 4-Shoulder Press 4-KB Swings

Performance WOD

1. 1 mile run (This is max effort)

2. Partner... Read More »

WOD 3/29/16

Fitness and Performance

1. Find 1 rep max Bench press

2.... Read More »

WOD 3/22/16

Fitness WOD 1. 12 min EMOM Even Min: 5-Russian KB Swings Heavy Odd Min: 5-KB SDHP

2. 10x100m Sprint Rest time it takes to walk back

Performance WOD 1. 12 min E2MOM Unbroken complex of: 1-Power Clean 2-Front... Read More »

WOD 3/21/16

Fitness WOD 1. For time: 400m Run Rest 1 min 800m Run Rest 2 Min 1200m Run

To start at the 30 min mark of class

2. For Time 42-Goblets Squats 21-Bench Press 30-Goblet Squats 15-Bench Press 18-Goblet Squats 9-Bench Press

Performance WOD 1. For... Read More »

Wod 3/18/16

Fitness 13 min 55 deadlift 225/155 55 wallball 55 cal row 55 shoulder press

Performance and 16.4 13 min 55 deadlift 225/155 55 wallball 55 cal row 55 hspu

WOD 3/16/16

Fitness and Performance WOD

2 person team Alternate rounds 10 min AMRAP 15-Wallballs 20/14

Rest 5 min

5 min AMRAP 10-Abmat Situps

Rest 5 min

5 min AMRAP 20-Double Unders (Sc-30 singles)

WOD 3/15/16

Fitness and Performance WOD 1. Bench Press 5×3 (build to max triple)

2. For time: 1600m Run Rest 3 min 1200m Run Rest 2 min 800m Run Rest 1 min 400m Run

WOD 3/14/16

Fitness WOD 1. Back Squat 7×1 (15 min to build to max for the day)

2. For time: 1 round 30-Russian KB Swings Heavy 15-Ring Dips 3-Rope Climbs Then 2 rounds 20-RKB 10-RD 2-Rope Climbs Then 3 rounds 10-RKB 5-RD 1-Rope Climb (Can scale rope climbs to... Read More »

WOD 3/11/16

Fitness WOD 1. 7 min AMRAP 10-KB Swings 5-Pullups

2. 10x100m Sprints Or Back squat 5×3

Performance WOD If not doing the OPEN: 1. 7 min AMRAP 10-Snatches 75/55 5-C2B pullups

2. 10x100m Sprint Or Back Squat 5×3

If doing the Open 16.3 7 min AMRAP 10-Snatches... Read More »

WOD 3/10/16

Ftiness and Performance WOD

For Time: 1 round of 100-Double Unders 50-Air Squats 25-Push Press 95/65 Then 2 rounds of 60-Double Unders 30-Air Squats 15-Push Press Then 3 rounds of 40-Double Unders 20-Air Squats 10-Push Press

(Du scale 3/1)

WOD 3/9/16

Fitness WOD 5 Rounds 6-Deadlift 6-Burpees 5-KB Swings Heavy 5-Chest to Bar pullups 4-Dumbell Thrusters 8-Ring Pushups

Performance WOD “Big Sexy” 5 Rounds For Time 6-Deadlift 315/225 6-Burpees 5-Cleans 225/155 5-Chest to Bar Pullups 4-Thrusters 155/105 4-Muscle Ups (Mu scale 4-bar mu. 6-banded bar mu. 12-ring... Read More »

WOD 3/8/16

Fitness and Performance

1. Thruster 7×1 (build to a max thruster)

2. Partner WOD Alternate rounds 12 min AMRAP 5-Thrusters 135/95 10-Cal Airdyne (no rollover. 10 calories from whatever number is showing on screen)

WOD 3/7/16

Fitness WOD 5 rounds for time: 30-Hip Extension 20-Alternating Dumbell Press 150′ Walking Lunges (2 times down and back length of gym)

Performance WOD 5 rounds for time: 30-Hip Extension 50′ Handstand walk* (down and back between... Read More »

WOD 3/4/16

Fitness WOD 3 rounds 25-Toes to Bar 50-Double Unders 15-Goblet Squats (heavy)

Performance WOD For those not doing the Open 3 Rounds for Time 25-Toes to Bar 50-Double Unders 15-Squat Cleans 135/85

For those doing the Open 16.2 0:00 25-Toes to Bar 50-Double Unders 15-Squat... Read More »

WOD 3/3/16

Fitness and Performance WOD

“Helen” 3 rounds 400m run 21-KB Swings 53/35 12-Pullups

WOD 3/2/16

Bring March Dues

Fitness WOD 1. Shoulder press 7×1 build to max

2. 15 min AMRAP 200m Run 15-Situps 15-wallballs 30-Double Unders

Performance WOD 1. Split Jerk 7×1 build to max for the day

2. 15 min AMRAP 200m Run 15-Abmat Situps 15-Wallballs 20/14 30-Double... Read More »

WOD 3/1/16

Fitness WOD 9-15-21 Calorie Row KB Swing

Optional 3x500m sprint Ski Erg Rest as needed

Performance WOD

9-15-21 Calorie Row Power Snatch 115/75

Optional 3x500m sprint Ski Erg Rest as needed

WOD 2/29/16

Bring March Dues

Fitness and Performance

1. Front Squat 5×5 build to medium heavy not maximal

2. For time: 800m Run 100-pushups 3-Down and Back Bear Crawl 800m Run 3-Down and Back Bear Crawl 100-pushups 800m Run

WOD 2/26/16

For those doing the Open the workout is: 16.1 20 min AMRAP 25′ OH Walking Lunge 95/65 8-Bar Facing Burpees 25′ OH Walking Lunge 8-C2B pullups

For everyone else the workout is: 20 min am rap 12-lunges 45/25 8-plate... Read More »

WOD 2/25/16

Fitness and Performance WOD

2 person team leap frog

20 min amrap 10-Push press 115/80 10-KB Swings 53/35 10-Box Jumps 24/20

WOD 2/24/16

Fitness and Performance

3 rounds for time: 1000m Row 800m Run

WOD 2/23/16

Fitness WOD 1. Thruster Build to a heavy double.

2. For time and load 5 rounds 12-1 arm KB swings 9-Bench Press 6-Strict Pullups

Performance WOD 1. Snatch Balance 7×1 build to heavy single. Go up each set

2. For... Read More »

WOD 2/22/16

Fitness WOD 1. 5 rounds 5-Goblet Squats w/Kb 5-Shoulder press w/2Kbs

2. For Time: 30-Cal Airdyne 15-KB Swings 30-Cal Rower 15-KB Swings 30-Cal Skierg 15-KB Swings

Performance WOD 1. Clean and jerk 5×3 build to max triple

2. For time 30-cal airdyne 10-clean and jerk... Read More »

WOD 2/19/16

Fitness and Performance WOD

For time 21-15-9 Deadlift 225/155 OH Walking lunge steps 53s/35s Bar Facing Burpeez

WOD 2/18/16

Fitness WOD For Time: 90-Double Unders 27-Pullups 27-Ring Dips (sc ring pushups) 9-KB Thrusters 53/35 80-Double Unders 24-Pullups 24-Ring Dips 8-KB Thrusters 70-Double Unders 21-Pullups 21-Ring Dips 7-KB Thrusters (Double unders scale is 5/1 singles)

Performance WOD For Time 90-Double Unders 9-Muscle Ups 9-KB Clean Thrusters 53/35 80-DU 8-MU 8-KB Clean... Read More »

WOD 2/17/16

Fitness and Performance Run a 5k. (Yes I know it isn’t exciting but it’s still needed for well rounded fitness. We don’t do it often so dont cherry pick) Optional for those... Read More »

WOD 2/16/16

Fitness and Performance

1. Front squats 7×1 build heavy

2. 15 min AMRAP Partner leapfrog 12/9-cal Skierg 10-front squats 95/65 20-situps

WOD 2/15/16

Fitness WOD 20 min AMRAP 10-Burpee Jumping Pull up 30-Air Squats 60 sec Barbell OH Hold 95/65 (Focus on hollow body position and full extension)

Performance WOD 20 min AMRAP 10-Burpee Pullovers(see video) 30-Air Squats 60 sec Handstand... Read More »

WOD 2/11/16

Fitness and Performance 20 min AMRAP 200m Run 10-Toes to Bar 10-S2O 135/95 10-Bar Facing Burpees

WOD 2/10/16

Fitness and Performance 1. Warm up deadlift to 80%1RM

2. For Time 400m Run Then 5-10-15-10-5 Deadlift 225/155 2x Wallballs 20/14 Then 400m Run

WOD 2/9/16

Fitness

1. KB shoulder press 6×6 medium

2. FOR Time: 9-15-21 Front Squat Pullups

Performance 1. 1 rep max Clean and Jerk

2. For Time 9-15-21 OH Squat 95/65 Pullups

WOD 2/8/16

Fitness 1. Russian KB Swings 6×5 heavy

2. 5 rounds for time 100m Sprint 5-Stone over Shoulder 100/75 20-Double Unders (This should be a sub 6 min Sprint. If you take longer do some burpees)

Performance 1. 1... Read More »

WOD 2/5/16

Fitness and Performance WOD

With a Partner 20 rounds for time and load (10 each alternating rounds) 5-Bench Press 200m Sprint

Partners can use different weight. While partner is running load the bar for your... Read More »

WOD 2/4/16

1. Power snatch 3×1@70% 3×1@75%

Fitness and Performance WOD 1. Back Squat 5×2@80%

2. For Time 27-21-15-9 Cal Row Wallball 25/20

WOD 1/20/16

Fitness and Performance WOD

4 Rounds For Time: 800m Run 25-Burpees 25-Situps

WOD 1/19/16

Fitness WOD 1. 12 min E2MOM 6-Sumo deadlift high pull 6-Russian KB SWINGS 6-Goblet Squats

2. 10 min AMRAP 30-Double Unders* 15-KB Swings *45 single unders

Performance WOD 1. Snatch 1×2@70% 1×2@75% 1×1@80% 2×1@85%

2. 11.1/14.1 10 min AMRAP 30-Double Unders* 15-Power Snatch 75/55 *45 single unders

WOD 1/18/16

Fitness WOD 1. Thruster from Rack 5×2 medium heavy

2. 7 min AMREP 3-Thruster (bar or dumbell) 3-Toes to Bar* 6- 6- 9- 9- ……. (*scale to hanging knee raises if needed)

Performance WOD 1. Squat Clean and Jerk 1×2@70% 1×2@75% 1×1@80% 2×1@85%

2. 7 min AMREP 3-Clean... Read More »

WOD 1/15/16

Fitness WOD 1. Shoulder press 6×3

2. 3 Rounds 800m Run 50-Wallballs 20/14

Performance WOD 1. Split Jerk 3×2@70% 1×2@80% 2×1@85%

2. 3 Rounds For Time 800m Run 50-Wallballs 20/14

WOD 1/14/16

Fitness and Performance WOD

1. For Time : 100m run 10-Ring Dips 10-C2B Pullups 100m Run 10-Ring Dips 10-C2B 100m Run 10-Ring Dips 10-C2B 100m Run (Scale ring dips to ring pushups and then pushups if needed) (Scale c2b to banded... Read More »

WOD 1/13/16

Fitness WOD 1. Front Squat 5×1@85%

2. 5 rounds 250m row 25-Thrusters 45/35 15-Leg Raises

Performance WOD 1. Front Squats 6×1@85%

2. 5 rounds for time 250m Row 25-Thrusters 45/35 15-Toes to Bar (Only if needed because of class size scaled can have... Read More »

Fitness WOD 1. 5 sets of 3-Sumo Deadlift Highpull 5-Single KB Thruster (Goblet squat into overhead press with 1 kb using both hands)

2. 10min AMRAP 60-Bar Facing Burpees 30-Front Squats 10-Chest to Bar Pullups

3. 40-Ring... Read More »

WOD 1/8/16

Fitness WOD 1. Warm up to 75% deadlift Warm up to 70% front squat (You will need 2 bars for this wod and can use the rack for front squat)

2. 3 Rounds... Read More »

WOD 1/7/16

Fitness and Performance WOD 12 min AMRAP 20-Abmat Situps 15-Cal Row 10-Burpees over Rower

Optional : Snatch Balance 5X2 70%

WOD 1/6/16

Fitness and Performance WOD

2 person teams 8 mile for Time on Airdyne Alternate every mile Fastest coach verified team gets a free Kill Cliff each on Thursday

Optional: Clean Pulls 5×2@95%

WOD 1/5/16

Fitness WOD 1. Shoulder press 5×3 medium heavy

2. 15-12-9-6-3 Russian KB Swings 88/62 Pullups Goblet Squats Pullups

Performance WOD 1. SPLIT Jerk 3×2@70% 3×2@75%

2. “T.U.P.” 15-12-9-6-3 Power Cleans 135/95 Pullups Front Squats Pullups

WOD 1/4/16

Fitness WOD 1. 10min E2MOM 8-Dumbell Press 5-dumbell Squats

2. 3 Rounds For Time 400m Run 30-Ring Pushups* 30-Box Jumps/Step Ups 24/20 *scale to pushups if needed

Performance WOD 1. Snatch 2×3@70% 1×2@75% 2×1@80%

2. 3 Rounds For Time 400m Run 30-Ring Pushups 30-Box Jumps... Read More »

WOD 1/1/2016

Fitness WOD 3 Rounds For Time 30-Goblet Squats 70/53 30-Pullups 800m Run

Performance WOD “Badger” 3 rounds for time: 30-SQUAT Cleans 95/65 30-Pullups 800m Run

WOD 12/31/15

Fitness and Performance WOD “Hansen” 5 rounds for time 30-KB Swings 70/53 30-Burpees 30-GHD/Abmat Situps

WOD 12/30/15

Fitness WOD 1. Shoulder press 5×3 medium heavy

2. 5 rounds for Calories 60 sec-10-Plate Ground to Overhead Remainder of minute max cal airdyne 60 sec Rest

Performance WOD 1. (2-Power Cleans + 1-Push PRESS) 5 sets @70%1RM c&j... Read More »

WOD 12/29/15

Fitness WOD 1. Front Squats 10@80%

2. 4 Rounds 120-Single Unders 30-Backward Lunges 10-Ring Dips

Performance WOD 1. Front Squat 10@80%

2. 4 Rounds 40-Double Unders 20-Pistols(10R.10L) 10-Ring Dips

WOD 12/28/15

Fitness WOD 1. 15 min EMOM A. 5-KB Sumo Deadlift high pulls B. 5-Russian KB Swings C. 5-Goblet Squats

2. 15 min AMRAP 100m run 6-Dumbell Press 6-Pullups

Performance WOD 1. (1-Power Snatch + 1-SG Push Press + 1-OH Squat) 5 sets @70%1RM snatch

2.... Read More »

WOD 12/23/15

Fitness WOD 1. Back Squat 12@70%

2. 12 days of Christmas 1-100m Run 2-Sumodeadlift High Pulls 3-Russian KB Swings 4-Goblet Squats 5-S2O 6-Back Extension 7-Situps 8-KB Swings 9-Wallballs 10-Pushups 11-Chest to Bar Pullups 12-Cal Row

Performance WOD 1. Back Squat 12@70%

2. 12 days of Christmas 1-100m Run 2-Snatches 95/65 3-Cleans 4-Front... Read More »

WOD 12/22/15

Nerf war/Christmas movie tonight starting at 630pm

1. “300FY” 10 min ME cal airdyne Goal 300+. Free killcliff to anyone reaching 300+

2. 10 Rope climbs for time So dress appropriate

WOD 12/21/12

Fitness WOD 1. Shoulder press 5×3

2. 20 min E2MOM 200m Run 2-Dumbell Thruster 3-burpee over dumbells (Score is fastest plus slowest round) If you fail to complete a round in the 2 min then complete the... Read More »

WOD 12/18/15

Brute Christmas Party/WOD tonight at 8p.m. Hope to see you all there.

Fitness and Performance WOD 1. 12 min AMRAP 100m run 6-Chest to Bar Pullups

2. 10xME Broad Jumps (Rest as needed between)

3. 3x... Read More »

WOD 12/17/15

Christmas party/wod this Friday at 8p.m

Fitness WOD 1. Shoulder press 5×5@70%

2. 3 Rounds For Time 500m Row 7-Stone Over Shoulder

Performance WOD 1. (1-Power Clean + 1-Push Press + 1-Push Jerk + 1-Split Jerk) 5 sets @70% 1RM C&J (If did... Read More »

WOD 12/16/15

Fitness WOD 1. Front Squats 6@85%

2. 7 Rounds: 8-KB Sumo Deadlift high pulls 8-Goblet Squats 8-Burpees

Performance WOD 1. Front Squats 6@85%

2. 7 Rounds for time 7-Power Cleans 95/65 7-Thrusters 7-Bar Facing Burpees

WOD 12/15/15

Fitness WOD

20 min AMRAP 400m Run 100-Singles 25-Pushups (feet on plate)

Performance WOD

20 min AMRAP 400m Run 50-Double Unders* 25-Pushups (feet on plate) *du scale 100 singles. BUT for every round you get you have to spend... Read More »

WOD 12/14/15

Fitness WOD 1. Find 1 rep max Shoulder press

2.For time: 50-Walking Lunges 40-Hanging Knee Raises 30-Shoulder Press 40-Hanging Knee Raises 50-Walking Lunges

Performance WOD 1. Find 1 rep max Clean and Jerk

2. For Time: 45-pistols 35-Toes to bar 25-Push Jerk 185/135 35-Toes to... Read More »

WOD 12/11/15

1. Oh Squat 12@80%

2. For Time 20-Front Squat 155/105 150-Double Unders 15-Front Squat 100-Double Unders 10-Front Squat 50-Double Unders (Double under scale. If you have been here a year or more it is 5/1 singles. If you... Read More »

WOD 12/10/15

Ask your coach about this Saturday WOD

1. Push Jerk 5×2 build heavy

2. Team WOD 2 person teams For total reps and calories: 6 min ME Calories Row (swap every min) 4 min ME Toes... Read More »

WOD 12/9/15

1. 20 min E2MOM 200m Run 5-KB Swings 88/62 Record each round for time. Score is fastest + slowest round. If you fail to complete a round in the 2 min continue... Read More »

WOD 12/8/15

1. Front Squats 8@80% (In as few sets as possible) Back Squats 6@80% (In as few sets as possible)

2. For Time 100m run 10-Strict Chin Ups 10-Burpees 100m run 10-Strict Chin Ups 10-Burpees 100m run 10-Strict Chin Ups 10-Burpees 100m run (This should... Read More »

WOD 12/7/15

Brutes who haven’t paid dues remember to add 5 dollar late fee.

Christmas parade is tonight so allow extra travel time.

Harp and Clover Irish Pub owned by Coach Dee Grimes... Read More »

WOD 12/4/15

1. OHSquat 15@75%

2. 3 Rounds each for time: 500m Row 10-Squat Cleans 135/95 20-C2B Pullups Rest till 8:00 on clock At 8:00 begin round 2. Rest till 16:00 on clock At 16:00 begin round 3

WOD 11/19/15

10 rounds for time: 5-Goblet Squats 53/35 10-Pushups 15-KB Swings 20-Double Unders(50 single)

WOD 11/18/15

For Time 25-cal row 20-Slam Ball 50/30 15-Toes to Bar 25-cal Row 20-Slam Ball 15-Toes to Bar 25-cal Row 20-Slam Ball 15-Toes to Bar 25-cal Row

WOD 11/17/15

1. Front Squats 6@80% Back Squats 6@75%

2. 15 min AMRAP 10-Plate Overhead Walking Lunge 45/25 1-Muscle Up(2-MU RX+) (Sc 4-C2B Pullups)

3. NOT OPTIONAL Do 4 Ring dips for every round completed. (Ex 7 rds=28... Read More »

1. Front Squats 8@75% Back Squats 6@75%

2. Partner WOD 3 Rounds For Reps 2 min HSPU* (swap every 5 reps) 2 min Deadlift 185/125 (swap every 5 reps) *hspu scaled partners alternate 1... Read More »

WOD 11/9/15

1. 4 min to Accumulate Strict Pullups(post total on board)

2. 6 Rounds For Time 7-Unbroken Thrusters 135/95 7-KB Swings 53/35 200m Run Rest 2 min (15 burpee penalty after the run before the 2... Read More »

WOD 11/6/15

1. Overhead Squats 15@70%

2. For Time 100m run 50-Double Unders 100m run 50-Double Unders 100m run 50-Double Unders 100m run (Sc 100 singles)

3. 10 attempt ME Broad Jump

WOD 11/5/15

1. 15 min AMRAP 1-Muscle Up 4-Stone over Shoulder 100/70 8-Situps

(Scale muscle ups to 2-C2B each round)

2. 3xME Ring Dips (If you get less than 5 ring dips each round or can not... Read More »

WOD 11/4/15

1. Front Squats 10@70 Back Squats 6@75

2. 5 rounds for time 20-Unbroken Wallballs 20/14 20-Cal Row (Scale weight on wallballs if needed to go unbroken. Every time you break on wallballs immediately do... Read More »

WOD 11/3/15

1. 21-15-9 Burpees Unbroken KB Swings 88/62

(Scale swings to a weight you can do unbroken. This should be a sprint. After workout every time you broke do additional 20 burpees) burpee... Read More »

WOD 11/2/15

1. 15 min to build to a heavy single Hang Snatch

2. 20 min AMRAP 5-Strict Pullups 10-Hand Release Pushups 15-Air Squats (If you are capable of doing strict pullups without a band but... Read More »

WOD 10/30/15

Remember Saturday at 9a.m we have Barbells for Books and then Brute Halloween party at 8p.m.

If you are NOT doing B4B on Saturday: 1. “Grace” 30-Clean and Jerk 135/95

2. Run 1... Read More »

WOD 10/29/15

1. Front Squats 12@65% Back Squats 6@70%

2. 10 min AMRAP 15-CalAirdyne 10-Jumping Squats

3. 2x 200m ME Sprint (100m sprint down and back) Rest time it takes to walk back 100m

WOD 10/28/15

1. 5 rounds for time 10-PowerSnatch 95/65 10-Bar Facing Burpees 10-Toes to Bar

2. Work on weakness with coach. Minimum of 5 min.

WOD 10/27/15

1. For Time 1000m Row 100-Walking Lunges 80-Sit ups 60-Pushups 40-Box Jumps 24/20 20-KB Swings 88/62 10-Triple Unders (sc 30-DU)

1. Find 1 rep max Deadlift

2. For Time: 15-Clean and Jerk 135/95 30-Cal Airdyne 15-Clean and Jerk 30-Cal Airdyne

WOD 10/15/15

1. For Time 800m Run 50-GHD Situps 800m Run

2. 3xME Pushups Rest 2 min between sets

WOD 10/14/15

1. 10min EMOM 1-Deadlift @85%

2. 5 rounds for time 5-Strict HSPU 20-Cal Row(sc 1 wallclimb) (Everyone who scales to wall climbs MUST do 3×5 strict Shoulder Press)

3. 1x400m ME Sprint (Try to set new... Read More »

1. Partner WOD 2 person teams 25 min AMRAP (Buy in of 400m pinch grip* farmers carry. 25s/15s. One partner starts out carrying the plates with a pinch grip. Every time... Read More »

WOD 10/7/15

1. Deadlift 3×5@85%

2. 12 min AMRAP 12-Cal Airdyne 12-KB Swings 70/53. Rx+ 88/62

3. GH Raise 3×8 Reverse Hyper 3×8

WOD 10/6/15

1. Back Squat 8@80% 1 1/4 squats

2. 4 Rounds For Time 10-Strict Pullups 10-Strict Ring Dips 400m Run (Sc ring dips to ring pushups or down to pushups. Whatever you use focus on... Read More »

WOD 10/5/15

1. Shoulder Press 5×5

1. Back Squat 8@90%

2. 4 Rounds For Time 200m Run 5-Squat Clean and Jerk 185/135 100m Run 15-Toes to Bar

WOD 9/7/15

Gym is closed. At home do 10 rounds not for time 5-Strict HSPU 10-Pistols(5R.5L)

Treat this as strength work. You can do it as a 20min E2MOM or just rest as needed between rounds.... Read More »

WOD 9/4/15

1. Front Squats 12@80%

2. “Jackie” 1000m Row 50-Thrusters 45/35 30-Pullups

WOD 9/3/15

4 Rounds For Time: 100m run 25-Situps 100m run 25-Double Unders 100m run 30-Russian Twists 20/14 100m run 25-Double Unders

Optional work 10 min EMOM 1-Snatch 75-80%

WOD 9/2/15

1A. Banded Deadlift 3×3@70% green/blue band

1B. Strict Shoulder Press 15@75%

WOD 8/21/15

1. Find 1 rep max Clean and Jerk If time permits continue up with just clean after jerk fails or move to rack and continue jerk if clean fails.

2. 10min... Read More »

WOD 8/20/15

For time: *10*9*8*7*6*5*4*3*2*1 Strict Pullups GHD Situps (2x abmat situps)

*100m Run

Strict pullups means strict pullups. If you are not strong enough to do a strict pullup then use a band... Read More »

WOD 8/19/15

1. Back Squat 12@80% 1RM

2. For Total Working Time: 1000m ME Row Rest 4 min 800m ME Run Rest 4 min 1000m ME Row

At the end subtract 8 min of rest

WOD 8/18/15

Partner WOD 2 person teams To be completed in order with an equal split of the work: 1600m Run (400m x 4) 60-Stone over shoulder 100/75 120-Box Jumps 24/20 120-Ring Pushups 240-Double Unders (550 singles) 1600m... Read More »

WOD 8/17/15

1. Find 1 rep max Snatch

2. 10 min AMRAP 5-Clean and jerk 135/95 15-Burpee

Do your best to go touch-n-go on clean and jerk

WOD 8/14/15

1. Build to heavy 2-cleans + 2-jerks shoot for the 90% range. We max next week.

2. 5 rounds for time 10-KB Sumo Deadlift 10-KB Front Rack Lunges (5R5L) 10-KB Push Press Dual... Read More »

WOD 8/12/15

For time: 400m Run 20-Strict Ring Dips 20-Toes to Bar 400m Run 15-Strict Ring Dips 15-Toes to Bar 400m Run 10-Strict Ring Dips 10-Toes to Bar 400m Run 5-Strict Ring Dips 5-Toes to Bar 400m Run

If you cant do the full... Read More »

WOD 8/12/15

Remember to pick up your Summer shirt

“CFT” Find 1 RM Back Squat Deadlift Shoulder Press

I expect 100% turnout tomorrow for this test. Everyone will need these numbers

WOD 8/11/15

1. 3 rounds for total WORKING time: 15-Burpee Box Jump Overs 24/20 50-Double Unders 500m ME Row Test 5 min between rounds. At the end delete the 10 min rest from total time. Each... Read More »

WOD 8/10/15

1. 10min E2MOM 2-Snatch @80%

2. 5 rounds for time 200m Run 7-Thrusters 135/95 7-Strict Pullups* *strict means no kipping period. If you arent strong enough to do a strict pullup you need to develop... Read More »

WOD 8/7/15

Get signed up for Dragon boat tshirt. Remember if you jabent paid dues to add 5 dollar late fee. We have Brutes competing this weekend on Saturday and Sunday... Read More »

WOD 8/6/15

Get signed up for Brute Dragon boat tshirt or tank so you can wear it and come out and support our team August 15th. Remember to add 5 dollar... Read More »

WOD 8/5/15

Dragon boat shirt/tank sign up sheet will be at the gym on counter. These shirts will be 15 dollars for those that didnt earn a free one from selling... Read More »

WOD 8/4/15

1. Deadlift 3×7@75%

2. For Time 2000m Row 50-Wallballs 50-Double Unders(sc:5/1 singles) 50-GHD Situps(sc:80-abmat situps

WOD 8/3/15

1. 10min E2MOM Snatch Grip Deadlift + SGDL+Power Snatch + SGDL+PS+OH Squat + SGDL+PS+OHS+Hang Snatch@60-65% Snatch

2. 7 Rounds for time 200m Run 7-Pullups* 7-Ring Dips 14-Slam balls 50/30 *if your hands are torn do strict pullups or ring rows. Use a... Read More »

WOD 7/31/15

Brutes bring your August dues

“Jerry” 1 mile run 2000m Row 1 mile run

WOD 7/30/15

For time: (20 min cap) “Fran” + “Fran”

*21-15-9 Thrusters 95/65 Pullups + 21-15-9 Thrusters Pullups

WOD 7/29/15

1. Back Squat 8@92.5%

2. “Annie” 50-40-30-20-10 Double Unders Situps

*for those that arent going for the board and want the extra running feel free to do “Annie has the runs” 400m-50s-400m-40s-400m-30s-400m-20s-400m-10s-400m

WOD 7/28/15

Brutes please help us sell raffle tickets to raise money for the Habitat for Humanity Dragon Boat race.

Tomorrow is the last day to sign up for our new... Read More »

WOD 7/27/15

1. Work up to heavy single High Hang Snatch

2. “Nancy” 5 rounds for time 400m Run 15-OH Squats 95/65

WOD 7/24/15

1. Snatch 5×1@90%

2. 3 Rounds For Time 20-Burpee Box Jump overs 24/20 10-OH Squats 135/95

WOD 7/23/15

Brutes please remember to talk to coach about getting some raffle tickets for the YETI Roadie Cooler package we are giving away.Tickets are 5 dollars each. Money raised goes... Read More »

WOD 7/22/15

1. Back Squat 12@87.5%

2. For Time 27-21-15-9 Calorie Row Unbroken Wallballs 20/14

(Has to be unbroken to be RX)

WOD 7/21/15

1. Deadlift 5×4@85%

2. 2 person team split work equally For Time: 1600m Run (400m increments) 80-Deadlift 225/155 50-Shoulder to Overhead 135/95 80-GHD Situps (sc 120-Abmat) 1600m run (400m increments) *each team only gets 1 bar. Runs have to... Read More »

WOD 7/20/15

Brutes remember to get signed up for the new Brute Fitness Crossfit tshirt or ladies tank is awesome summer colors.

1. Clean 5×1@90%

2. 4 Rounds For Time 10-Power Snatch 115/75 15-C2B Pullups 20-Pistols ... Read More »

WOD 7/17/15

1. 10 min E2MOM 1-High Hang Snatch + 1-Hang Snatch + 1-Snatch @70% (encouraged to go up)

2. 4xME 500m Row (set countdown) rest 3 min between

or(can not mix and match)

4×40 ME cal Airdyne sprints rest 3... Read More »

WOD 7/16/17

1. Strict Shoulder Press from jerk stance 3×5 at medium to heavy weight you can do without compromising back position

2. 10 rounds E2MOM 100m run 10-KB Swings 70/53 10-Burpees

If you fail to complete... Read More »

WOD 7/15/15

1. Back Squat 15@85% (use as few sets as possible)

2. 3 Rounds For Time 15-Front Squat 135/95 15-Ring Dips* 30-Double Unders(3/1 singles)**

*scale to ring pushups or regular pushups. Goal should be a movement... Read More »

WOD 7/14/15

BRUTES a few ladies will be having a mixer at the gym for Advocare today starting at 5p.m. they will have some samples of some products and be answering... Read More »

WOD 7/13/15

1A. Build to a max Jerk (Use the rack)

1B. 1 ME unbroken set@80% of above

2. 4 Rounds For Time 10-Hang Cluster 135/95 20-Pullups 400m Run

WOD 7/10/15

1. Build to Clean and Jerk Max for the day. Yes squat clean

2. 12 min AMRAP 10-KB Snatch 70/53 20-Box Jumps 24/20

WOD 7/9/15

1. 3 separate Scores

5 min AMRAP 10-Cal Row 10-Ring Pushups*

Rest 2 min

5 min AMRAP 10-Cal Airdyne 10-OH Lunges 45/25

Rest 2 min

5 min AMRAP 100m Run 10-Toes to Bar

*For the ring pushups. Place abmat... Read More »

WOD 7/8/15

WOD 6/29/15

1. 10min E2MOM 1-Snatch @80% + 1-OH Squat

2. 4 Rounds For Time 400m Run 15-Toes to Bar 10-KB Snatch 70/53 (5R5L)

WOD 6/26/15

1. Hang Snatch work up to near max then 3×3 hang snatch high pull at weight achieved

2. 15 min AMRAP 15-Cal Row 5-Ring Pushups 5-Strict Press 95/65

WOD 6/25/15

For Time: 4 rounds 800m Run 10-HSPU 30-KB Swings 53/35

I will have a sprinkler set up for people to run through if desired starting at the lunch class to help you cool off... Read More »

3 rounds For time: 200m Run 100’Bear Crawl(down and back inside gym) 200m Run 1 Rope Climb* 200m Run 100m Run with Slamball 50/30 50′ Bear crawl pushing slamball Hand over hand both pullup bar in garage... Read More »

WOD 6/17/15

1. Back Squat 15 reps @ 80% (Complete in as few sets and as quickly as possible)

2. For total reps: 3 Rounds 30sec KB Thrusters 53/35 30sec rest 30sec OH Squat 75/55 30sec Rest 30sec Wallballs 20/14 30sec... Read More »

WOD 6/16/15

1. Deadlift 3×5@75%

2. 15 min AMRAP 5-Ring Dips 10-KB Swings 70/53 15-Cal Airdyne

3. (Optional) 5 rounds not for time ME L-Hang 10-GH Raise

WOD 6/15/15

1. Pause Clean 3×2 Clean with 2 sec pause below knee. Work on perfect body position when lifting bar off floor to the point of pause. Build to a heavy perfect... Read More »

WOD 6/12/15

1. Find 1 Rep Max Front Squat can continue up on back squat if feeling better than monday or missed monday

2. For time: 5-4-3-2-1 Front Squats 205/135 Muscle Ups

3. (Optional) 3xME Strict Ring... Read More »

WOD 6/11/15

For Total Time:

1 Mile Run “Annie”* 1 Mile Run

*Annie 50-40-30-20-10 Double Unders Situps

Du scale is 3/1

WOD 6/10/15

1. Clean and jerk 3×2 (hang clean and jerk)@70% can go up

2. “Wittman” 7 rounds 15-Kb swings 53/35 15-Power Cleans 95/65 15-Box jumps 24/20

For Time; 400m run 40-wallball 20/14 10-Stone over Shoulder 100/75 800m run 40-wallball 10-sos 400m run 40-wallball 10-sos. if raining sub 500m row for 400m run and 1000m row for 800m run. But only if raining

WOD 5/27/15

1. Jerk 5×2 (build to as heavy a double as possible. 85-90% range. Can use rack)

2. 10 min AMRAP 7-Back Squat 135/95* 7-Toes to Bar 7-Ring Dips**

* back squats come from floor **scale... Read More »

WOD 5/26/15

1. Deadlift 5×3 @80%

2.for time 15-Cleans 135/95 10-Burpees 10-Cleans 185/115 20-Burpees 5-Cleans 225/135 30-Burpees *compare to 2/24/15

WOD 5/22/15

1. Front Squats 3×5@75%

2. 3 rounds for time 40-abmat situps 30-Russian KB swings 53/35 20-box jumps 24/20 10-ring dips

WOD 5/21/15

WOD will have 3 seperate scores: A-Mile/Row Time B-AMRAP score C-Lunge time

On a running clock 20 min to Run 1 mile or 2k Row. with remaining time AMRAP 10-Burpees 15-SLamballs 50/30 20-Russian Twists 20/14 (10 touches each side for the... Read More »

WOD 5/20/15

1. Snatch warm up to 60% then alternate 1-Power Snatch and 1-Squat snatch then add 5/10 lbs and repeat until failure. Minimal rest

2. 15 min AMRAP 5-KB Thruster 70/35 30-Double Unders* 2-Muscle Ups**

*90 singles **alternate... Read More »

WOD 5/19/15

1. Deadlift 3×7@70 %

2. 3 separate scores 5 min AMRAP 10-Cal Row 10-GHD Situps (sc 10 situps)

Rest 2 min

5 min AMRAP 10-Cal Airdyne 5-Toes to Bar(sc 5 hang knee raise)

Reat 2 min

5 min AMRAP 10-Air squats 5-Deadlift... Read More »

WOD 5/18/15

1. Back Squats 3×70% 3×75% 3×80% 3×85% 3×85%+

2. 10 Rounds for time: 100m run 5-HSPU 5-Hang Power Clean 185/135

*if anyone was motivated by regionals feel free to use 5″/3″ deficit and do strict hspu and 205 on... Read More »

WOD 5/15/15

1. Front Squats starting at 75% build to a heavy double. Does not have to be 5% jumps.

2. 20 min AMRAP* 200m Run 5-Ring Pushups 15-Air Squat *RX is with weighted vest... Read More »

WOD 5/14/15

Can be done in any order.

1. Back Squat 5×70% 3×80% 3x3x85%

2. For Time : 5 laps around the block. walking lunges down Broad St from 2nd to 3rd.

WOD 5/1/15

1. Front Squats 5×65% 3×75% 3×85% 3×85% MEx90%

2. For time 21-15-9 Deadlift 225/155 Ring Dips* *no banded ring dips. If you cant rx ring dips scale to ring pushups. Even if you have to do the ring pushups... Read More »

WOD 4/30/15

For total time:

3 rounds of 10-KB Snatch 53/35 20-Box Jumps 24/20 30-Double Unders

Then immediately

Run 1 mile.

WOD 4/29/15

1. Jerk Balance 5×3 add weight each time if able

2. 10 rounds for time: 100m run with slamball 20/10 7-Toes to bar 4-Hang Curtis P 135/95

IF YOU ARE VERY SORE DO RECOVERY WOD Recovery WOD 10... Read More »

WOD 4/28/15

1. Deadlift 7@65% 5@70% 5@75% 3@80% 3@85%

2. 10 MIN AMRAP 5-Stone over shoulder 100/75 10-Situps 5-Shoot Throughs

WOD 4/27/15

1. Back Squat 3×3 75%

2. BRUTES WE ARE INTERRUPTING OUR NORMALLY SCHEDULED PROGRAMMING to do Event 3 of the Masters Qualifiers WODs with Dee Grimes and Sheral Serafini our two... Read More »

WOD 4/23/15

1. Front Squats 1-pause Squat + 2-front squats@70% (Can go up each set if desired)

2. 2 person team 5 min AMRAP alternate rounds 6-Dumbell Burpee Box Stepovers 50/30

Rest 3 min

Partner ME 3k row swap ever 250m

Record rounds... Read More »

WOD 4/23/15

1. High Hang Snatch 5×3@65%. Can go up each set if no misses.

For Time 3 Rounds of: 800m Run 20-Toes to Bar 20-Box Jumps 24/20 10-Stone over Shoulder 100/75 (Must alternate shoulders. 5 over left and 5 over right)

WOD 4/1/15

1. 15 min EMOM A: 4-Snatch High Pulls B: 3-Snatch Balance C: 2-Snatch(full squat)@ 60%

2. For Time 5 rounds of: 400m Run 15-GHD Situps* 15-Wallballs 20/14 the Open is over. The ladies are back to 10′ target... Read More »

WOD 3/31/15

1. Deadlift 3×7@65%

2. 8 rounds for Time: 200m Run 10-Deficit Pushups* 5-Hang Cleans 135/95 *Deficit pushups: guys will use 15lb plates and girls will use 10lb plates. Chest must still touch the floor for... Read More »

WOD 3/30/15

For the next 2 weeks we will be doing a bit of a deload and getting back in our strength work routine. As well as stepping up our... Read More »

WOD 3/27/15

Open WOD 15.5

Remember the rower HAS TO BE RESET after each round of calories.

WOD 3/26/15

2 person teams. for total time:

100-Wallballs 20/14 while 1 partner deadlift holds 275/185

rest exactly 5 min

50-pull ups while 1 partner holds push ups plank.

rest exactly 3 min

20-150m Row Sprints... Read More »

WOD 3/25/15

For Time: 800m Run 60-cal airdyne 50-air squats 40-KBS 53/35 30-c&j 95/65 20-pistols 10-T2B for groups greater than 8 stagger start by 5 min.

WOD 3/24/15

1. Front Squat 3×7 @ 65%

2. For Time: 21-15-9 ring push-ups box jumps 24/20

3. 100 DU every break is 10 abmat sit ups.

WOD 3/23/15

RX: 45/15 go up in 10lb increments SC: 45/15 go up in 5lb increments

Starting with unloaded bar do 1 reps of Snatch. Add 10lbs every minute until you fail. At... Read More »

WOD

1.RX Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern

2.... Read More »

1. 15 min EMOM* A. 6-10 GH Raise(sc Back Ext) B. 10-15 Pushups C. 15-Sit Ups * base reps on number you can consistently do for all 5 sets. Should be able to... Read More »

WOD 3/11/15

Team WOD 2 person team Alternate Rounds 16min AMRAP 15-Calorie Airdyne 10-Slamballs 50/30

WOD 3/11/15

1. 6 rounds for time: 30-Double Unders 10-Ring Pushups touch rings at top 200m Run(if raining:250m row/800m airdyne)

2. Test: 1 min ME Wallballs 1 min ME Box jumps 24/20 1 min ME Step Ups rest as... Read More »

WOD 3/10/15

For time: 100-Calorie Row then 3 rounds 20-Back Squat 135/95 7-Double KB Swings 53/35 27-Sit Ups (Back squats come from the floor. Yes 1 kb in each hand)

WOD 3/8/15

1. 10 min E2MOM 1-squat clean + 3-jerk @70% 1RM C&J

2. For time 30-Burpees 20-Snatch 115/75 30-Burpees 15-Clean and Jerk 185/115 30-Burpees 10-Deadlift 315/225

WOD 3/5/15

1. 2 person Team 20 min AMRAP Alternate rounds: 5-Stone over Shoulder 100/75 5-Shoot Throughs 10-Lateral jumps over parallets (Starting on one side of the parallets jump to the middle then to other side. That... Read More »

WOD 3/4/15

For Time in order: 1 mile Row(1600m) 2 mile Airdyne(3.2k) 1 mile run or 100-Burpees (If its raining and you dont want to run in the rain do 100-burpees. Or do 100-burpees just... Read More »

WOD 3/3/15

1. 10 min EMOM Alternate Min A: 5-Deadlift 80% B: 5-10 HSPU (Base HSPU on what you can consistently complete. Scale will be 2 wallclimbs for part B. For those doing wall climbs... Read More »

WOD 3/2/15

1. 15 min EMOM Alternate min A: 1-Snatch@75-80% B: 10-Bar Facing Burpees (Will be 8 reps snatch and 70 burpees)

2. For time: 50-Double Unders 18-Pistols (9R,9L) 40-Double Unders 14-Pistols (7R.7L) 30-Double Unders 10-Pistols (5R.5L) 20-Double Unders 6-Pistols (3R.3L) 10-Double Unders (Double under scale... Read More »

WOD 2/27/15

Open 15.1 and 15.1A On a constant 15 min clock 15.1: 9 min AMRAP 15-Toes to Bar 10-Deadlift 115/75 5-Snatch 15.1A 6 min clean and jerk max

WOD 2/26/15

1. Deadlift 5×3@80%

2. Team WOD 2 person team. Alternate Rounds 16 Rounds for Time: 8-Thrusters 75/55 8-KB Swings 53/35 8-Situps

WOD 2/25/15

For max reps/cal

3 rounds:

60 sec ME Cal Row 60 sec Rest 60 sec ME Push Ups 60 sec Rest 60 sec ME Cal Airdyne 60 Sec Rest 60 sec Slamballs 50/30 60 sec Rest

WOD 2/24/15

1. Front squat 5×3@80%

2. For time: 15-cleans 135/95 10-burpees 10-cleans 185/115 20-burpees 5-cleans 225/135 30-burpees

WOD 2/23/15

Constant running clock

1. 10 min EMOM Alternate min:

A. 15-Unbroken Power Snatch 75/55 B. 30-Double Unders (If you cant do DU then do attempts for 40 sec.)

Rest 5 min

2. 6 rounds for time: 3-Deadlift... Read More »

WOD 2/20/15

Constant running clock

1. 10 min EMOM Odd min:3-Squat cleans 185/115 Even min: 30-Double Unders

Rest 2 min

Then for time:

2. 21-15-9 Deadlift 185/115 Ring Dips

WOD 2/19/12

Team WOD 2 person leap frog 25 min AMRAP 10-cal Airdyne 3-Stone Ground to Overhead 100/75 5-Pullups 10-Wall balls 20/14 5-Toes to Bar (No one does this alone. Just do a 3 person leap frog for a... Read More »

WOD 2/18/15

1. 20 min to warm up and find 1 rep max bench press. This must be done with a partner.

2. 10 min AMRAP 5-Pushups 10-Jumping Lunges (5R.5L)

3. 100-double unders

WOD 2/17/15

1. Back Squat 5×5@80%

2. For Time: 1000m Row 15-HSPU 50-Situps 15-HSPU 50-Situps 15-HSPU 50-Situps 1000m Row

WOD 2/16/15

1. Snatch 10 min EMOM 1-Snatch 75% 1RM

2. For Time 30-Burpees 21-Pullups 12-Stone over Shoulder 100/75 15-Pullups 10-SOS 9-Pullups 8-SOS 30-Burpees

WOD 2/12/15

Partner WOD. Leap Frog 30 min AMRAP 10-Toes To Bar 10-Cal Row 10-Wallballs 20/14 10-Push Ups 10-Plate Ground to Overhead 45/25

WOD 2/11/15

1. Pause Front Squat 5×3@70% 3 second pause at bottom

2. 10 min AMRAP 5-HSPU 10-Pistols (5R.5L) (HSPU scale: 1-Wallclimb per round)

WOD 2/10/15

1.For Total Time: 21-15-9 Deadlift 225/155 Pull ups

Rest 10 min.

21-15-9 Box Jumps 24/20 Burpees

WOD 2/9/15

1. 15 min to find 1 rep max clean and jerk. (part 2 must start at 30 min into class. so be on time and get warmed up quickly)

2.... Read More »

WOD 2/6/15

Team WOD 2 person leap frog 20 min AMRAP 10-Calorie Row 5-Power Clean 205/135 15-Situps (If you scale the clean scale heavy. If you normally do 95 or 35 scale to 135/65. Its supposed to... Read More »

WOD 2/5/15

1. 10 min AMRAP 20-Wallballs 20/14 to 10′ 10-Toes to Bar (If you cant do toes to bar hang from the bar and do leg raises)

2. Not for Time but not optional 3x... Read More »

WOD 2/4/15

For Time: 7 rounds 200m run* 7-Deadlift 315/225 7-KB Swings 70/53 *50m x 4. So 100m route x 2.

“Fran”

WOD 1/28/15

1. 10 min EMOM 5-Deadlift@70% 1RM

2. 4 rounds 400m Run 12-pistols (6R.6L) 20-Slamball over shoulder 50/30 30-Double unders (3/1 singles)

WOD 1/27/15

1. Back squat 5×5@70% 1rm from last week. Can go up each set if desired. Maintain the 5 reps.

2. 15 min AMRAP 15-pushups 15-Kb swings 15-toes to bar

WOD 1/26/15

1. 10 min E2MOM @70% 1-High Hang Snatch + 1-Hang Snatch + 1-Snatch + 1-OH Squat

2. 5 rounds for total reps: 60 sec ME calorie Row 60 sec Rest 60 sec ME S2O 135/95 60 sec Rest (2 separate scores. 1... Read More »

WOD 1/23/15

1. Elizabeth 21-15-9 Power Clean 135/95 Ring Dips

2. Bro out: Bench Press 5×5 Alternating Dumbell Curls 4×8

WOD 1/22/15

1. “Jackie” For Time: 1000m Row 50-Thrusters 45/35 30-Pullups

2. Not for time but mandatory part of todays workout: 100-Double Unders (count attempts) 40-GHD Situps (75-ABMat situps) 20-Turkish Get Ups (choose own weight)

WOD 1/21/15

1. “Diane” 21-15-9 Deadlift 225/155 HSPU (Hspu scale is wallclimbs 4-3-2)

2. 3 rounds 60 sec ME Toes to Bar 60 sec Rest

WOD 1/20/15

1. 20 min to warm up and set a 1 rep max back squat for today. If you have never had a back squat max remember to record it... Read More »

WOD 1/19/15

Open WOD 13.1 17 min AMREP 40-burpees 30-snatches 75/45 30-burpees 30-snatches 135/75 20-burpees 30-snatches 165/100 10-burpees as many snatches as possible in remaining time of 210/120

Remember these burpees should be to a target 6″ above reach. So make... Read More »

WOD 1/16/15

1. 10min E2MOM 1-high hang clean + 1-hang clean + 1-clean @70% can go up each set if form is perfect

2. 10min AMRAP 10-Calorie Airdyne 10-KB Swings 70/53 5-Goblet Squats

3. 4 min to accumulate as many alternating... Read More »

WOD 1/15/15

1. 15 min AMRAP 100m Run 30-Double Unders(2/1 SINGLES) 10-Push Press 115/75

2. This is mandatory. Take 20 min while warmed up to stretch and work on mobility stretches on your problem areas. Foam... Read More »

WOD 1/14/15

1. Deadlift Warm up to 75%. Starting at 75% do 3 reps. Add 5% until you can no longer get 3 reps.

2. For Time: 15-12-9 Power Cleans 135/95 Burpee Box Jumps 20/16 12-9-6 Power Cleans... Read More »

WOD 1/13/15

1. Front Squats starting at 55% do 5 reps. Go up 5% at a time as long as you can get 5 reps. Max rest 90 seconds. Quickly change out... Read More »

WOD 1/12/15

1. High Hang Snatch starting at 50% 1RM do 2 reps going up 5% at a time until you fail to get 2 reps. At that point go back to... Read More »

WOD 1/9/15

1. 10min E2MOM 9-Hang SQUAT Clean 115/75 (Do not dump early on the way up from the squat. Full extension of the hips with elbows in front of the bar before... Read More »

WOD 1/8/15

1. For TOTAL Time: 100-calorie Airdyne rest 2 min 15-12-9 Toes to bar Hip Extension rest 2 min 18-16-12 KB Snatch(half left half right) Goblet squats 53/35 rest 2 min 21-15-9 Situps Box Jumps 24/20 rest 2 min 100-calorie Airdyne

WOD 12/31/14

Nightmare on New Years Eve for Time: 2014m Row or run 31-hang power snatch 75/55 31-front rack lunge 31-push press 31-deadlift 31-floor bench 31-oh squat 31-hang power clean 31-push jerk 31-front squat 31-sumodeadlift 31-bent over row 31-back squat 2015m row or run

WOD 12/18/14

1. On a constant running clock 14 min AMRAP 300m Run(200 then 100 route) 15-Shoot Through

Rest 2 min

14 min AMRAP 200m Run 10-Power Snatch 75/55 10-Toes to Bar

2. 10 min Stretching. Discuss problem areas with... Read More »

WOD 12/17/14

1. Front Squat 5×5@75%

2. For Time 1000m Row 80-Double Unders 60-Lunges(not walking) 40-KB Swings 70/53 20-Clean and Jerk 135/95 (Leave rowers in back room)

WOD 12/16/14

1. Deficit Deadlift 5@70% 5@75% 5@80% 3@90%

2. 5 rounds 20-Wallballs 15-Pullups 10-GHD Situps (sc:15-abamat)

3. 10 min stretching areas where you lack mobility. Wrists. Shoulders. Hamstrings. You know what you need

WOD 12/15/12

1. Overhead Squat 5×3@85%

2. 8 min AMRAP 7-Hang Snatch 95/65 30-Double Unders 7-Front Squat

3. 6min tabata calorie airdyne (Free KillCliff to anyone who beats 125 calories. Must remove hands from handles and put feet on... Read More »

WOD 12/12/14

1. Snatch 5×3. Build up to medium heavy focusing on technique

2. On a constant running clock 5 min AMRAP 100m run 15-Pushups

Rest 1 min

5 min AMRAP 100m Run 10-1 Arm KB Snatch(5R.5L) 53/35

Rest 1 min

5... Read More »

WOD 12/11/14

1. Sumo Deadlift 5@70% 5@75% 3@80% 3@85%

2. 2 person teams: Leap Frog Style 25min AMRAP 10-Wallballs 20/14 10-Sumo Deadlift High pull 75/65 10-Box Jumps 10-Push Press 75/65 10-Calorie Row

WOD 12/10/14

4 rounds for time: 800m Run 30-KB Swings 53/35 30-Situps

WOD 12/09/14

1. 10 min EMOM 4-10 pistols (Base number on proficiency level)

2. 4 rounds for time 150′ Walking Lunges (wall to wall 3 times) 50′ Handstand Walk (wall to wall)* 6-(1-c2b pullup+2-toes to bar) *handstand walk... Read More »

WOD 12/8/14

1. Overhead Squats 5×75% 3×80% 2×85% 2×90% 2×95%

2. 5 Rounds For Time: 15-Box Jumps 24/20 10-Deadlift 225/155 15-Push Ups rest 1 min

WOD 12/5/14

1. Front rack Lunges 5×10(5R,5L)@45% Front Squat

2. 5 rounds for time: 6-Chest to Bar Pull-ups 50′ Broad Jumps(wall to wall inside) 4-sled push 25/0(wall to wall outside) RX is with weighted vest 20/10. If... Read More »

WOD 12/04/14

1. 10 min EMOM 3-Power Cleans (Pick a challenging weight that you can maintain for entire 10 min. Post weight used on board.)

2. For Time: 30-Ring Dips 100m Sprint with slamball 20/20 30-KB Swings... Read More »

WOD 12/03/14

For time: 2000m Row 5-HSPU 25-Box Jump 24/20 200m Run 10-HSPU 20-Box Jump 200m Run 15-HSPU 15-Box Jump 200m Run 50-Double Unders 21-Thrusters 95/65

WOD 12/02/14

1. Banded Deadlift with blue band 4×3@60%

2. 4 Rounds for total reps/cal (Using tabata timer 20/10 work/rest) 20 sec ME Calories Airdyne 10 sec resr 20 sec ME Chest to Bar 10 sec rest (No bands... Read More »

WOD 12/01/14

1. Overhead Squat 5×75% 4×3@75%

2. 4 Rounds for Time: 5-Hang Curtis Ps 135/95 15-Burpees 200m (Hang curtis p=1-hang clean, 1-right leg lunge, 1-left leg lunge, 1-pushpress)

3. Take 5-10 min to stretch. Choose at lest 3... Read More »

WOD 11/26/14

Come burn some calories because I know you will all eat bad for Thanksgiving.

“Chest to Barbara” 5 rounds for total WORKING time: 20-Chest to Bar Pullups 30-Pushups 40-Situps 50-Air Squats Rest 3 min between... Read More »

WOD 11/25/14

1. Deadlift 5×70% 5×75% 3×80% 3×85%

2. 3 Rounds for time: 10-Power Cleans 135/95 20-Burpee Box Jumps 24/20

1. Squat Cleans with 3 sec pause at bottom of squat. 5×3@70%1RM Clean. Can go up each set if desired (Focus on settling into perfect position at bottom. Keep elbows high... Read More »

WOD 11/18/14

1. Deficit Deadlift 5×3@70% new 1RM

2. 4 Rounds on a constant 5 min running clock: 500m Row 12-Chest to Bar Pullups 12-Push Press 135/95 (Rest remainder of 5 min, scale if needed so that you... Read More »

WOD 11/17/14

1. Overhead Squat 5×5@70% 1RM

2. For Time: 400m Run 50-SlamBalls 50/30 400m Run 50-Pushups 400m Run 50-Sit-ups 400m Run 50-Goblet Squats w/SB 50/30

3. 3×10 KB Halo 3×6-8 strict toes to bar

WOD 11/14/14

1. Find 1 RM Overhead Squat. Do not exceed your ability to do it correctly.

2. 2 person Teams Alternat complete rounds 12 min AMRAP 3-Ground to Overhead 135/95 6-Toes to Bar

WOD 11/13/14

For time: 750m Row then 5 rounds 5-Power Cleans 155/105 5-Box Jumps 36/30 25-Double Unders Then Row 750m

WOD 11/12/14

Team WOD 2 Person Teams 3 Rounds for total reps 60sec ME Wallballs 20/14 60sec Rest 60sec ME Hand Release Pushups 60sec Rest 60sec Sit-ups 60sec Rest 60sec Burpees 60sec Rest 60sec ME 50’Shuttles(length of gym) 60sec Rest (Ex: Partner 1 starts... Read More »

WOD 11/11/14

Veterans Day! Come do a Hero WOD and show your support. We will have all regular classes.

1. Find 1 RM Deadlift.

2. “Nate” 20 min AMRAP 2-Muscle Ups 4-HSPU 8-KB Swings 70/53 (Mu scale:... Read More »

WOD 11/10/14

1. Shoulder Press 5×5@70% 1RM (You can go up as long as you can maintain 5 reps. If you fail to get 5 then move back down to previous weight)

2. 20... Read More »

1. Power Clean 5×2 go as heavy as possible. Do not have to be touch and go but as soon as you drop the bar must immediately get set and... Read More »

WOD 10/29/14

1. With a partner of roughly equal skill alternate rounds until each partner has done: 4 rounds 500m Row ME 30-Sit-ups 20-Unbroken KB swings 53/35 (These should be done at a max effort sprint.... Read More »

WOD 10/28/14

“Kelly” 5 rounds 400m run 30-Box Jumps 24/20 30-Wallballs 20/14

WOD 10/27/14

1. Deficit Deadlift(off 45lb plate) 5×65 5×75 3×80 3×85 2×90%

2. For Time 3 Round: 5-Clean and Jerk 185/135 5-Front Squats 185/135 15-Toes to Bar 50-Double Unders(sc:5/1) (Those of you that may be scaling this, use a heavier weight than you... Read More »

WOD 10/24/14

1. 12 min E2MOM 5-Sumo Deadlift @70% 1rm sumo Deadlift from last Monday 10/13/14

2. For total reps/calories 4 rounds 60sec max Calorie Airdyne Rest 60 sec 60sec max reps SlamBalls 50/30 Rest 60 sec 60sec max... Read More »

WOD 10/23/14

1. 12 min E2MOM 3-Pause Snatch(3 sec below knee)@65%1RM Snatch (You Can go up each set as long as technique remains perfect per coach)

2. For time: 3 rounds: 10-Box Jumps 30/24 7-HSPU(sc:dumbbell SP)

2 rounds: 400m... Read More »

WOD 10/22/14

On a running clock:

5min AMRAP(0:00-5:00) 10-calorie Row 5-Lateral jump Burpee over rower

1. Deadlift 3×3(bottom half + Full)@85% (lift weight from floor to knee or just above knee and then lower bar back to floor and then do a full rep from floor... Read More »

WOD 10/9/14

50-Curtis Ps 135/95 Curtis p: 1-Power Clean 2-Front Rack Lunges(1L,1R) 1-Push Press

WOD 10/8/14

Brutes tomorrow is a very important day! We are retesting for the body weight challenge! You must be present tomorrow to be eligible to win the contest.

WOD 10/8/14 These... Read More »

WOD 10/7/14

1. Front Squat 8×4@75%1rm

2. 3 rounds for time 800m Run 50-Sit-ups 25-Hip Extensions (1000m row if raining)

3. 5 min Handstand walk work or 30-wall supported shoulder touches

WOD 10/6/14

1. Deadlift 5×70% 5×80% 3×90% 3×90%

2. For total reps: Constant running clock 5 rounds 30sec ME Clean and Jerk 135/95 30sec rest 5 rounds 30sec ME Double Unders 30sec Rest 5 rounds 30sec ME Slam Balls 50/30 30sec Rest

WOD 10/3/14

Remember CrossFit Charity WOD at Crossfit Thelo on Saturday. starts at 9a.m. 35 dollar donation includes tshirt.

1. Deficit Deadlift 5×3@80%1rm standing on 45lb plate

2. Mini Triathlon 1k row 5k/3.1m Airdyne 800m run

WOD 10/2/14

1. 10 min E2MOM@75% 1-Power Snatch 1-Snatch 1-Hang Snatch

2. 3 Rounds for TOTAL time. 250m Row 20-Unbroken Wallballs 20/14 20-Unbroken KB Swings 53/35 20-Burpees(scaled only, see below) Rest 3 min (If you rest more than 5 seconds between... Read More »

WOD 10/1/14

1. 20min EMOM A. Even min 5-Box Jumps 36/30 B. Odd min 5-5″deficit HSPU

2. Not for time but in order 4x100m Sprint 15-chin ups 20-back ext 15-chin ups 20-hip ext 15-chin ups 20-hip back ext

WOD 9/30/14

1. Front Squats 7×5@70%

2. Open WOD 11.1 10min AMRAP 30-Double Unders 15-Snatches 75/55

3. 3×15-GHD sit-ups Scale to 3×20 Abmat situps

WOD 9/29/14

1. Deadlift Rack Pulls above knee 4×2 @100% 1RM (Warm up to 80% from the floor then move to rack for a few sets between 80-100%) DO NOT DROP BARS IN... Read More »

WOD 9/26/14

1. Sumo Deadlift 4×5@70%of standard Deadlift

2. Helen 3 rounds 400m Run 21-KB Swings 12-Pull-ups

3. Complete 80′ handstand walk or 40 shoulder touches

WOD 9/25/14

1. 10min E2MOM Clean+hang clean+Power Clean+Jerk@75%c&j

2. Team WOD(Leap frog) 20min AMRAP 10-Burpees 8-Clusters(squat clean thruster) 95/65 15-Sit-ups

WOD 9/23/14

1. Front Squats 6×6@65%Front Squat

2. 20min AMRAP 400m Run 25-Double Unders 15-Toes to Bar

3. 5 min working on Handstand walk.

WOD 9/22/14

1. Deadlift 3×3 @85%

2. For time: 50-Wallballs 24/14 30-Cleans 155/105 15-Muscle Ups (Mu sc:45-pull-ups and 45-ring dips. These can be broke up as desired. Will also accept bar mu 1:1 but no banded... Read More »

WOD 9/19/14

1. 10min E2MOM 5-Deadlift @70% feet on 45lb plate

2. for time 500m Row 20-OH Squat 115/75 50-Sit-ups 20-OH Squat 500m Row

WOD 9/18/14

1. 10min E2MOM 3-Hang Snatch@75%

2. 5 rounds on 60 sec clock 10-KB Swings 70/53 ME thrusters 135/95 in time remaining in the 60sec (Score is total thrusters) Rest 60 seconds

3. 5 min airdyne recovery

WOD 9/17/14

1. 5 rounds 400m run 20-Burpees 15-Pull-ups

2. Not for time 3×10 toes through rings 3×8 dumbbell side laterals

WOD 9/16/14

“CFT”

Max back Squat Max Deadlift Max Shoulder Press

WOD 9/15/14

1. 20 min AMRAP. 200m run. 10-wall ball 20/14 15-sit ups 10/5-ring dips

2. Not for time but in order 200 double under 5 min to work on handstand walk

Tomorrow is a very important lift day... Read More »

WOD 9/12/14

1. Find 1 rep max Power Clean

2. Burpee Grace 30 rounds 1-clean and jerk 135/95 1-Bar over Burpee

WOD 9/11/14

Remember everyone who lost their lives on this day 9/11/2001

For time: 400m walking lunge with 35/18 (Every 10 lunges do 5 strict shoulder press with kb and then switch hands for... Read More »

WOD 9/10/14

20min AMRAP 200m Run ME unbroken bar MU (Scale chest to bar) Score is total reps of bar MU

1. 2 sets 2/4 Front Squats at 100%

2. Nancy 5 rounds 400m Run 15-OH Squats 95/65

WOD 8/22/14

1. 2 sets 3/6 Squats@90%FS

2. On a 7min clock: Event 1: 1000m Row for time Event 2: With remaining time do ME clean and Jerks Age 20-39 155/105 Age 40-49 135/95 Age 50+ 115/75

Rest 5 min

Event... Read More »

WOD 8/21/14

1. BulletProof Shoulders

2. On a 3 min Clock complete 4rounds: 400m Run ME Wallballs 20/14 with remaining time

Rest 3 min between rounds(score is total Wallballs)

3. Work on rope climbs. Try to do... Read More »

WOD 8/20/14

1. Spend 10 min working on handstand freestanding holds. Use the wall if necessary but try to work on keeping feet off of it.

2. 10min AMRAP 10-GHD Sit-ups 15-Ring Pushups 20-Box Jumps... Read More »

WOD 8/19/14

1. 15min E3MOM@75%C&J 1-Hang Clean + 1-High Hang Clean + 2-Jerks

2. 5min AMRAP 5-Squat Cleans 135/95 10-Bar over Burpees

3a. 3×10-GH Raise 3b. 3×10-Barbell Bridge 45/35

WOD 8/18/14

1. 2 sets 3/6 squats @87%FS

2. 5 min AMRAP 10-Pull-ups 10-Power Snatches 95/65

Rest 5 min

5 min AMRAP 10-Push Ups 10-Jumping lunges

Bonus: 25-50 GHD Situps(break into sets of 5s or 10s as skill level... Read More »

WOD 8/14/14

With a continuous running clock: 0:00-60 calorie Row 5:00-50-Burpees 10:00-60-Wallballs 20/14 15:00-60-Pushups 20:00-50-Box Jump Overs 24/20

1 round: 30-Calorie Airdyne

WOD 8/5/14

1. 12min E2MOM 1-Clean+1-Hang Clean+1-Jerk@80%1RM C&J

2. 2 person team with 1 person working while other rests. Complete 3 miles for time (400m increments) 12 laps, 6 each

Bonus: Deadlift 3×3(pull to knee+full)@75%

WOD 8/4/14

1. 2 sets 7/13 @75% FS Last said of 7/13. Friday starts 4/8

2. For Time 1000m Row 30-Pull-ups 40-Burpees 50-Wallballs 20/14 800m Run

WOD 8/1/14

1. 2 sets of 7/13 Squats @72%

2. 2 person team leap frog 4min AMRAP 1-Pull-ups 2-Pull-ups 3-Pull-ups 4-pull-ups 5-pull-ups

Rest 2 min

4 min AMRAP 1-Pushup 2-Pushups 3-Pushups 4-Pushups 5-Pushups

Rest 2 min

4min AMRAP 1-Wallballs 20/14 2-Wallballs 3-Wallballs 4-Wallballs 5-Wallballs

WOD 7/25/14

1. 2 sets of 7/13 squats @67% Front Squat Max

2. For Total Time: 1000m Row Then 3 rounds 15-Thrusters 95/65 30-Double Unders(

WOD 7/24/14

1. Complete 4 rounds of: (2 min AMRAP 5-Burpees 5-Clean and Jerks 135/95) Rest 2 min

Pick up where you left off at start of each new 2 min AMRAP

2. 5x100m Sprint

Bonus: Shouler... Read More »

WOD 7/23/14

Bulletproof shoulders

20min AMRAP 2-Muscle Ups 3-Wallclimbs 10-Pistols (5R, 5L) 200m Run

Muscle ups sub is 6-chest to bar pull-ups and 6-ring dips each round

WOD 7/22/14

1. 12 min EMOM 2-Clean and Jerks@70%

2. 3 rounds: 400m Run 15-Sit-ups 10-KB Snatch Right 70/53 15-Sit-ups 10-KB Snatch Left 70/53

Bonus: Deadlift 5×75%, 5×80, 3×85% can be done whenever this week.

WOD 7/21/14

1A. 2 sets 7/13 squats@65% 1B. Do a set of ME HSPU after each set of squats during rest(if your ME exceeds 15 then add a 3-6″ deficit for you... Read More »

WOD 7/17/14

Bulletproof shoulders

3 Rounds for time: 20-pull-ups 40-KB swings 53/35

Bonus: find 1 rep max Shoulder Press. If you already have max do 5×5@70%

WOD 7/16/14

1. 9min E3MOM ME Ring Dips

2. Complete: 60-Box Jumps 24/20 800m Run 60-Burpees 800m Run 60-Sit-ups

WOD 7/15/14

1. 12 min E2MOM 2-Snatch @70%

2. 2 person Teams(1person working, 1 person rest Both partners complete 5-ME 500m Row for total time (Team 5k row)

Bonus: Find 1 RM Deadlift (This is day... Read More »

WOD 7/14/14

1A.2 x 7/13 squats @60%FS 1B. Do a set of ME strict pull-ups after each set of squat during rest

2. On a 4 min clock complete 3 rounds of: 25-KB... Read More »

WOD 7/11/14

1. Warm up and then do 1 working set of 7/13 squats @60% of 1RM Front Squat. This means do 7 front squat immediately followed by 13 HBBS at... Read More »

WOD 7/10/14

1. 2 person Partner WOD (Match with as close to equal partner as possible) 2 Rounds for time: 12-Burpees 12-Thrusters 115/75 12-Burpees 12-Power Snatch 12-Burpees 12-Push Jerks 12-Burpees 12-Hang Squat Cleans 12-Burpees 12-Overhead Squats

Each person must complete each movement before you... Read More »

WOD 7/9/14

1. 3×10-Chest to Bars Pullups

2. 3 rounds 60sec ME Wallballs 20/14 60sec ME Pushups 60sec ME Box Jumps 24/20 60sec ME Sit-ups 60sec Rest

WOD 7/8/14

1. Find 1 rep max Snatch

2. Find 1 re max Clean & Jerk (Continue on with max clean after jerk fails)

Remember to record new PR in your MyWod app or... Read More »

WOD 7/7/14

1. 2xME Handstand Pushups

2. 25 min AMRAP 2 person teams of equal skill 1 person working, alternate rounds 25min AMRAP 200m Row 10-Burpee over Rower

Example: partner 1 does 250m row and 10-Burpee over rower,... Read More »

WOD 7/3/14

Remember 9a.m. Hero WOD on Friday 4th of July and the cookout potluck at Paden Pool at 12

For total Time: sprint each round 3 rounds 10-Hang Power Snatch 115/75 20-Box Jumps 24/20 400m... Read More »

WOD 7/2/14

1. Bulletproof shoulders

2. 2 person Teams leap frog. Complete 10 total rounds 10-Pull-ups 15-Wallballs 20/14 30-Double Unders

WOD 7/1/14

1. 10min E2MOM@70% 1-Clean and Jerk

2A is for people who need to finish testing and 2B is for anyone who completed testing yesterday or isn’t participating

2A. Max Effort 1 mile... Read More »

WOD 6/30/14

1. 5min EMOM@75%Snatch 1-Snatch

2. HBBS 1×85%, 1×90%, 1×95%

3. Important testing! A. max unbroken wallballs B. max unbroken pul ups C. max unbroken pushups D. max effort 1 mile run E. Max unbroken HSPU (% bodyweight... Read More »

WOD 6/27/14

Good luck to everyone competing Saturday at competition

1. 6min EMOM@70%Snatch 1-Snatch

2. 8min E2MOM@75%HBBS 2-High Bar Back squat

3. 15min row or airdyne for distance

WOD 6/26/14

1. Bulletproof Shoulders

2. 24min AMRAP 2 person teams 1 partner runs 400m while second partner works on AMRAP of: 5-Ground to overhead 135/95 5-Burpees over bar Swap places when partner returns from run and... Read More »

WOD 6/25/14

1. 12min E3MOM@80%FS 2-Front Squat

2. 5min AMRAP 10-Box Jumps 24/20 100m Run

Rest 2 min

5min AMRAP 10-Wallballs 10-KB Swings 53/35

2min rest

5min AMRAP 10-Pull-ups 10-Burpees

1. 3min EMOM@115%Clean 3-Clean Grip Deadlift

2. 3 Rounds 20-KB Swings 53/35 15/10-Dips 400m Run

WOD 6/17/14

1. 15min E3MOM@85%Jerk 2-Jerk

2. 30-20-10 Wallballs 20/14 Pull-ups

Bonus: Clean 4×2@75%

WOD 6/16/14

1. 8min E2MOM@75%Snatch 2-Snatch

5min to warm up to 80%HBBS

2. 10min E2MOM@80%HBBS 2-High Bar Back Squat

3. 12min AMRAP 3-Bear Complex 115/75 15-Pushups 100m Run

WOD 6/13/14

1. 12min E3MOM@75%HBBS 2-High Bar Back Squat

2. Partner WOD: 25min Cap 2 person teams with only one person working at a time and each person doing equal parts complete: 200-Wallballs 20/14 1200m medball... Read More »

WOD 6/12/14

1. Bulletproof shoulders as group

2. 4 Rounds for total time: 500m Row 20/12-Ring Dips (20 for guys and 12 for girls) Rest 2 min

3. 100 Double Unders (If you can’t do double Unders count... Read More »

WOD 6/11/14

1. 3min EMOM@105% 3-Snatch Grip Deadlift

2. 15min EMOM 2- Cleans(squat or power) 4-Burpee over bar (Score is total weight done in cleans divided by body weight)

3. 5-10 min Airdyne cool down recovery

6/10/14

1. 8min E2MOM@65%Clean 2-High Hang Clean

2. 8min AMRAP 20-Backward Lunges (10R, 10L) 40-Double Unders(3/1 singles)

3. Push Press 4×3@80%

WOD 6/9/14

1. 8min E2MOM@65%Snatch 2-High Hang Snatch

2. 4 Rounds for total time 400m Run 20-Pull-ups Rest 2 min

WOD 6/5/14

1. Bulletproof Shoulders

2. For Time: 1000m Row 30-Hang Power Cleans 135/95 50-Wallball 20/14

Remember to get June dues in and that we are hosting a competition this Saturday at 8. So no 9a.m.... Read More »

1. 8min E2MOM@75% 2-Snatch

2. HBBS 4×2@75%

3. 5k recovery pace row or 5k recovery pace run (Do not cherry pick this run. Barbarian challenge is coming up in 3 weeks. Time to... Read More »

WOD 5/29/14

1. 3 person Team leap frog 15min AMRAP 6-Burpees 9-KB swings 53/35

Rest 5 min

2. Teams of 3 leapfrog 15min AMRAP 6-Pushups 9-Box Jumps (If a team of 2 occurs each partner alternates rounds and AMRAP is... Read More »

WOD 5/28/14

1. 8min E2MOM@73%clean 2-Hang Clean

2. “Jackie” 1000m Row 50-Thrusters 45/25 30-Pullups (if going for the board must have a judge)

Bonus: Push Press 3×3@87%

WOD 5/27/14

1. 8min E2MOM@73%Snatch 2-Hang Snatch

2. 2 Person Teams Complete whole round then swap 24min AMRAP 10-Toes to Bar 10-Ground to Overhead 95/65 10-Box Jumps 24/20 (Partner with teammate of equal skill and preferably someone of same... Read More »

WOD 5/26/14

“Murph” 1 mile run 100 pull-ups 200 Pushups 300 air squats 1 mile run

Rx with weighted vest 20/10

1. BulletProof Shoulders

2. 6 rounds (on a 2 min Clock) 20-Double Unders(30-Singles) 250m Run(grey transformer at locust/2nd st) X*-KB Swings 53/35 with remaining time. Rest 2 min *Score is total KB Swings

WOD 5/14/14

1. 12min E3MOM@75%FS 3-Front Squats

2. 6 Rounds for total time: 3-Power Cleans 185/135 6-Ring Dips 9-Box Jumps 24/20 12- HR Push-ups Rest 2 min (Each round is only 30 reps so make each round an all... Read More »

WOD 5/13/14

1. 10min E2MOM@80%Clean 3-Power Cleans

2. For Time: 10-9-8-7-6-5-4-3-2-1 Wallball 20/14 Chest to Bar Pull-ups

Bonus: Push Press 5×3@85%

WOD 5/12/14

1. 10min E2MOM@80%Snatch 3-Power Snatch

2. 4 Rounds for total reps 30 sec Pistols alternating legs 30 sec Rest 30 sec Double Unders (5/1) 30 sec Rest 30 sec Kb G2O 70/53 30 sec Rest 30 sec Cal... Read More »

WOD 5/9/14

1. 5×4@85%HBBS rest no more than 3 min between sets. This must be completed within 25 min of start of class or you just don’t get to finish.

2. For... Read More »

WOD 5/8/14

1. bulletproof shoulders as group

2. Team Thursday 2 Person teams For time: 1600m Run w/medball 20/14 (Relay in 100m splits) 100-Box Jumps 24/20 200-Push-ups 300-Air Squats 1600m Run w/Medball (Relay in 100m Splits) Must complete each movement before moving... Read More »

WOD 5/7/14

1. Every 90sec for 7:30 5-Snatch Grip Deadlift@105%

2. 2 Rounds For Time: 30-Cal Row 30-Burpees 30-Toes to Bar 30-Overhead Walking Lunges with plate 45/25.

WOD 5/6/14

1. 10min E2MOM@80%Jerk 3-Jerk

2. “DT” 5 Rounds: 12-Deadlift 155/105 9-Hang Cleans 155/105 6-Push Jerk 155/105

Bonus: 4 sets of 2 reps @80% Clean

WOD 5/5/14

1. 8min E2MOM@80%Snatch 2-Snatch

2. 2 person teams.( only 1 person working at once) 100-Pull-ups 100-Double Unders (5/1 singles) 100-KB Swings 53/35 100-Overhead Squats 95/65 The reps can be divided however the team wants but each... Read More »

WOD 5/2/14

1. 10min E2MOM@75%Snatch 1-(2 position Snatch) Floor+Hang

2. For Time: 20-Shoulder to Overhead 135/95 200m Run 15-Shoulder to Overhead 400m Run 10-Shoulder to Overhead 800m Run

Bonus: HBBS 4×80%, 4×80%, 4×80%, 4×80%

WOD 5/1/14

1. Bulletproof shoulders

2. 6 rounds 200m Run 15-Wallballs 20/14 15-KB Swings 53/35 10-Burpee Pull-ups

WOD 4/30/14

1. 5min EMOM@105% Clean 5-Clean Grip Deadlift

2. 4 Rounds for Total Reps 30sec Goblet Step Ups 53/35 30sec Rest 30sec Push Press 95/65 30sec Rest 30sec Box Jumps 24/20 30sec Rest

3. 800m Run @ Recover Pace

WOD 4/29/14

Sign up and prepay for new Brute shirts and tanks!

1. 8min E2MOM@75%clean 1-Power Clean + 2-Cleans

2. Open WOD 12.1 7min AMREP Burpees

Bonus: Push Press 5×5@80%

WOD 4/28/14

1. 10min E2MOM@75%Snatch 1-Power Snatch + 2-Snatch

2. “Helen” 3 Rounds 400m Run 21-KB Swings 12-Pull-ups

WOD 4/25/14

1. HBBS: 5×65%, 5×70%, 4×75%, 3×80%, 3×80%

2. Run 5k @ Recovery Pace. (Feel free to walk 3 blocks and run the YMCA 5k course)

Bonus: 4x(1-Snatch + 1-Hang Snatch @70%

WOD 4/24/14

1. Bulletproof Shoulders as group

2. “Team Chief” Teams of 2 leapfrog style 5 Rounds: (5 min AMRAP 3-Power Cleans 135/95 6-Pushusp 9-Air Squats) Rest 60 seconds (Pick up where you left off last round)

WOD 4/23/14

1. 4 min every 30 sec: 2-Snatch Grip Deadlift@100%1RM Snatch

2. For Time: 1000m Row 60-KB Swings 53/35 40-Ring Dips 800m Run

WOD 4/22/14

1. 10min E2MOM@75% 3-Jerk (Feel free to come from the rack)

2. 7 min AMRAP 7-HSPU 7-Front Squat 95/65 7-Toes to Bar

Bonus: 5x(1-PC+2-Clean)@70% Think of bonus more as part 3.

WOD 4/21/14

EMOM will start 10 min after scheduled class time. Be on time and get warmed up quickly. Respect the other people in class by not showing up late or... Read More »

WOD 4/18/14

1. 10min E2MOM@65% 1RM Snatch 1-(3 Position Snatch). High hang, hang, floor

2. 3 Rounds on 3 min clock 20-KB Swings 53/35 400m Sprint X*-Double unders in time remaining in 3 min Rest 3 min *score... Read More »

WOD 4/17/14

2. 2 Rounds For time: 1000m Row 20-Slam Balls 30/20 20-Burpees 20-Box Jumps30/24

1. 10 min EMOM ME unbroken Muscle Ups (This can be scaled to bar muscle ups or pull-ups or ring dips) This is for... Read More »

WOD 4/16/14

1. 4 min Every 30 sec do: 2- Clean Grip Deadlift@100% 1RM Clean

2. 4 Rounds for Max reps: 60sec KB G2O* 53/35 60sec Rest 60sec Sit-ups 60sec Rest *G2O can be Snatch or Clean... Read More »

WOD 4/15/14

1. 10min E2MOM@68%1RM 1-Power Clean + 2-Cleans

2. 12 min AMRAP 6-Hang Cleans 135/95 12-Hand Release Push-ups

Bonus: 5×5 Push Press @75%

WOD 4/14/14

1. 10min E2MOM@68%1RM S 1-Power Snatch + 2-Snatch (Don’t round up. Try to use as close to 68%as possible)

2. “Fran” 21-15-9 Thrusters 95/65 Pull-ups

1. Find 1 rep max Snatch(yes full squat)

2. Rest 3 min then begin 14min EMOM A:Even Min: 10-Box Jumps 30/24 B:Odd Min: 8-Push Press 135/95 (Push press not push jerk, so scale if... Read More »

WOD 4/3/14

1. Bulletproof shoulders

2. For Time: 3 Rounds: 5-Muscle Ups* 10-Box Jumps 30/24″ * MU scale: 1-toes to bar, 1-C2B, 1-Ring Dip, per MU to be done in that order. (This has 8min time cap)

Rest... Read More »

WOD 4/2/14

1. 20 min to establish 1 RM on Jerk.

2. 15 min AMRAP 10-KB Swings 70/53 15-ABMAT sit-ups 100m Run

WOD 4/1/14

1. 10 min E2MOM 5-Snatch Grip Deadlift (Set up and pull just like Snatch. Can go up as needed as long as form remains perfect)

2. For Time: 1000m Row 800m Run 500m Row 400m Run 250m... Read More »

WOD 3/27/14

1. Bulletproof Shoulders as a Group

2. Burgener Warm Up as a group

3. Row 5k

WOD 3/25/14

For Time: 5 rounds 10-Wipers 10-Deadlift 225/155 20-Lunges

WOD 3/25/14

1. Bulletproof Shoulders as Group 2. Burgener Warm Up as group

3. 10min EMOM A. 15-Back Ext(controlled) B. 5-?? Handstand Push-ups (If you got all your reps last week try to go up 1... Read More »

WOD 3/24/14

1. 15min E3MOM@80%1RM OHSquat 5-OH Squat

2. For time: 10-9-8-7-6-5-4-3-2-1 Hang Cleans 135/95 Ring Dips (Including EMOM starting with first min do 10 sit-ups )

WOD 3/21/14

Brutes who are signed up for the Open that don’t plan to compete please try to do the Open WOD today. We will need all the help we can... Read More »

WOD 3/20/14

1. Bulletproof Shoulders as a group

2. Burgener Warm Up as a group

3. Run 1 mile ME for time

Spring Break Bonus: Bench press 5×5@75%1RM

WOD 3/19/14

Fundraiser Event this Saturday at 10a.m. For the Gary Pierce Recovery Fund. Please show up with cash/check book ready to bid on items or participate in the Competition!

1. Every... Read More »

WOD 3/18/14

1. Bulletproof Shoulders

2. For Time: 100-Burpees*

*starting with 1st min and again EMOM do 5-Power Snatches at 95/65

Spring. Break Bonus: 4×10-curls with ez curl bar

3×8 alternating dumbbell curls

WOD 3/17/14

1. 10min EMOM Alternating A. 4-Drop Jerk@87.5%1RM Jerk B. 5-10 Handstand Push-ups (Try to increase 1 rep over last time)

2. 5 Rounds: 15-Box Jumps 24/20 15-Toes To Bar 400m Run (Yes real box jumps not step... Read More »

WOD 3/13/14

1. 10min E2MOM@75%1RM Jerk 2-Drop Jerk + 1-Behind Neck Split Jerk

2. 3x500m Row@15% slower than ME 500m (So if ME 500m is 1:30 that is 90 seconds. 15% of 90=13.5 so add 13.5... Read More »

WOD 3/12/14

1. 10 min EMOM A. Even min: 15- Back ext B. Odd min: 5-10 Ring Dips

2. 3 rounds 20-Push-ups 20-OH Walking KB Lunges 53/35 (One arm 10L, 10R) 20-ABMAT sit-ups

WOD 3/11/14

1. 10min E2MOM@75%1RM OH Squat 5-OH Squats

2. 15min AMRAP 10- Burpees 20- Double Unders 10- Wallballs 20/14

WOD 3/10/14

1. Bulletproof Shoulders as Group

2. 4 Rounds 400m Run 10-Unbroken Clean & Jerks 135/95 (If you fail to go unbroken run an additional 400m at end before you can call time)

3. 3... Read More »

WOD 3/6/14

1. 10min EMOM@65%1RM DL 3- Clean Grip Deadlift

2. For Time: 800m Run 50-Walking Lunges 50-Abmat Sit-ups 400m Run 40-Walking lunges 40-Abmat Sit-ups 200m Run 30-Walking lunges 30-Abmat Sit-ups

WOD 3/5/14

1. 12min Every 90sec alternate @72.5%1RM OH Squat A. 5-OH Squat B. 3-Front Squat(first front squat has to be squat clean)

2. 5 rounds 10-Thrusters 100/70 10-KB Swings 70/53 Rest 1 min (Make sure to do these... Read More »

WOD 3/4/14

Bulletproof Shoulders as Group.

1. 10 min EMOM A. Even Min: 30sec ME Toes to Bar(hold bar if they fail) B. Odd min: 30sec ME Ring Dips(hold ring support if they fail)

2.... Read More »

WOD 3/3/14

1. 10min EMOM Alternating A. 4-Drop Jerk@85%Jerk (Work on perfect foot work and good split) B. 5-10 Handstand Push-ups (Try to do 1 more reps on the HSPU than last time)

2. Fran’s Balls 21-15-9 Wallballs... Read More »

WOD 2/28/14

Open WOD 14.1

10 min AMRAP 30- Double Unders 15- Snatch 75/55

Remember brutes we are doing this on Saturday at 12 also. Feel free to come to gym and just test 1... Read More »

WOD 2/27/14

1. 10min E2MOM @70%1RM OHS 5-OH Squat

2. 5 Rounds: 400m Run 15-SlamBalls 30/20 30-Double Unders(3/1 singles)

Open WOD 12.4/13.3

AMRAP 12 min

150-WallBalls 20/10′ 14/9′ 90-Double Unders 30-Muscle Ups

Open Bonus: 1. work on Double unders or Muscle ups depending how far you got in workout 2. 3×20 GHD sit-ups

WOD 2/11/14

1. Bulletproof Shoulders as Group

2. Team Tuesday(2 person teams) 30min AMRAP 100m run 12-Push Press 115/75 15-Slam Balls 30/20 10-Burpees 10-Box Jumps 24/20 (Leap Frog Style)

WOD 2/10/14

1. 10min EMOM 3-Deadlift @80%1RM

2. Open WOD 13.5 AMRAP 4min 15-Thrusters 100/65 15-Chest to. Bar Pull-ups (If 3 rounds are completed within the 4 min then an additional 4 min are extended to the... Read More »

WOD 2/7/14

1. 15 min working on Hand Stand Walk(scale will be working on handstand holds or handstands with shoulder touches)

2. Open WOD 13.4 AMRAP 7min 3-Clean and Jerk 135/95 3-Toes to Bar 6- 6- 9- 9- …………….

Open Bonus:... Read More »

WOD 2/6/14

1. 12min EMOM A. Even min do 5-Soulder press@70%1rm SP B. Odd min do 20-sit-ups

2. 20 min AMRAP 200m run 10-KB Swings 70/53 10-Lunges 70/53 (lunges are performed in place, not walking)

WOD 2/5/14

1. 8min to establish max weight of: 1-Hang Snatch(squat or power) + 2-OH Squat Must do 3 over the bar Burpees before loading weight and before each weight change. We have members doing... Read More »

WOD 2/4/14

“Cindy XXX”

Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats

WOD 2/3/14

5 rounds for time 400m run 1-unbroken “Kentplex” @115/75

(25-Burpee penalty for dropping bar during Kentplex per round to be performed at end of Kentplex before beginning next round and then lighten... Read More »

WOD 1/29/14

1. 10min EMOM @70%FS A.3-Front Squat B.3-Back Squat Alternate A and B every other min. (use 2 heats If needed)

Rest 10 min

2. 10min AMRAP 100m Run 10-Burpees 10-KB Snatch 70/53(5R, 5L)

WOD 1/28/14

1. 7min EMOM @70%jerk 2-Drop Jerk 1-Split Jerk behind neck Snatch grip (Use racks. Do 2 heats if needed)

2. Open WOD 11.5 20min AMRAP 5- Power Cleans 145/100 10- Toes to Bar 15- Wallballs 20/14

WOD 1/27/14

1. Every min for 10 min: A.5-Front Squat 155/100 B.21-Unbroken KB swings 53/35. Rotate A then B alternating minutes (front squats come from floor)

2. Open WOD 11.2 15 min AMRAP 9-Deadlift 155/100 12-Push-ups 15- Box jumps... Read More »

WOD 1/24/14

5k Row for Time: Try to set a PR. 25 min time cap if 2 heats must be performed

Anyone who needs to can also make up Wed max Front Squats or... Read More »

WOD 1/23/14

1. Open WOD 11.4 10min AMRAP 60- Bar Facing Burpees 30- Overhead Squats 120/90 10- Muscle ups

2. 3 Rounds for total reps 1min Calorie Airdyne 1min rest 1min Double Unders 1min rest 1min thruster 100/70 1min rest

Open bonus: Complete 1... Read More »

1. Front squat 10×3@85%+5-10lb

2. Open WOD 12.3 teaser 9 min AMRAP 15-Box jumps 24/20 12-Push Press 115/75 9-Toes to Bar (Step ups are allowed for this WOD today)

WOD 1/16/14

1. 7 min AMRAP 100m run 1-Rope Climb

Rest 5 min

2. For time: 20Bench Press 135/65 5-Russian KB Swings 70/53* 15-Bench Press 135/65 10-Russian KB Swings 10-Bench Press 15-Russian KB Swings 5-Bench Press 20-Russian KB Swings *Russian swings should be strict... Read More »

WOD 1/15/14

1. E2MOM for 10 min@70%fs 1- High hang Clean 1-Hang Clean 1-Clean

1. Front Squat 10×3@85%1RM

2. 4 rounds on 3 min clock 500m Row (ME Double Unders with remainder of 3 min.) Rest 3 min Score is DU total(for those who plan to compete in... Read More »

WOD 1/2/14

1. 7min EMOM@80%SP 1-Shoulder Press 2-Push Press 3-Push Jerk

2. 21-15-9 Overhead Squats 95/65 Burpees *400m run between 21/15 and 15/9

Christmas Eve

12 Days of Christmas

1-Squat Clean Thruster 135/95 2-Jumping Squats 3-Burpees 4-SlamBalls 30/20 5-Push Press 135/95 6-KB Swings 70/53 7-Sit-ups 8-Wallball Shots 20/14 9-Back Extensions 10-Push-ups 11-Deadlift 135/95 12-Calorie Row

WOD 12/23/13

1. Front Squat 6×6@70%1RM (If u do not have a 1rm establish one today and then do 2×6@70% of today’s 1RM) We will be doing a front squat cycle for... Read More »

WOD 12/20/13

1. 5min EMOM@50%1RM OHS 1-High Hang Snatch 1-Hang Snatch 1-Snatch

2. “Four Corners” 5 Rounds 20-Walking Lunges Corner 3rd/Locust 10-Burpees Corner Locust/2nd 15-Air Squats Corner 2nd/Broad 10-Push-ups Corner Broad/3rd