Monday, December 30, 2013

Closed for New Year's eve and day (Dec. 31st and Jan 1st). Happy New year!!


  • We are CLOSED for New Year's Eve and Day (dec. 31st and Jan 1st)

  • Happy NEW YEAR and let's come back strong on Thursday January 2nd to start the year off right!

  • We will make announcements for any open gym time available in the next two days!

Sunday, December 29, 2013

12/30/13 - Hidalgo (benchmark)


  • Hidalgo with half the running (50 Min cap) 

  • Run 1 mile (1600 M)

  • **Rest 2 minutes**

  • 20 Squat cleans (135/95)
  • 20 Box jump (24"/20")
  • 20 OH Lunge steps (45/35)
  • 20 Box jump (24"/20")
  • 20 Squat cleans (135/95)

  • **Rest 2 minutes**

  • Run 1 mile (1600 M)

Friday, December 27, 2013

Thursday, December 26, 2013

12/27/13


  • SWOD: Floor Press 5-5-5-5-5

  • 3 rounds

  • 15 Burpee Box Jump OVER (24"/20")
  • 15 Push Press or Jerk (135/95)
  • 50 Double Unders / Jumping Jacks

Wednesday, December 25, 2013

12/26/13


  • 400 M run
  • 30 Pullups
  • 20 Power Snatches (115/75)
  • 400 M run
  • 30 Front Squats (115/75)
  • 20 Hang Cleans
  • 400 M run

Sunday, December 22, 2013

Thursday, December 19, 2013

12/20/13


  • SWOD: 12 Min EMOM 2 squat cleans as heavy as possible. 

  • 6 rounds

  • 10 alternating DB/KB snatches (70/55)
  • 10 alternating Pistols / 3x air squats
  • 30 Double Unders

Wednesday, December 18, 2013

Tuesday, December 17, 2013

12/18/13 "WE" wednesdays


  • SWOD: Push Press 5-5-5-5-5

  • teams of 2 or 3

  • 4 rounds

  • 20 snatches (115/75)
  • 40 Wall Balls (20/14)
  • 200M Med Ball Run

Monday, December 16, 2013

12/17/13


  • SWOD: Deadlift 5-3-3-1

  • 400 M run
  • 1 Rope Climbs / 3 Strict Pullups
  • 10 Toes To Bar
  • 400 M run
  • 2 Rope Climbs / 6 Strict Pullups
  • 20 Toes to bar
  • 400 M run
  • 4 Rope Climbs / 12 Strict Pullups
  • 30 T2B

  • **1 wall hurdle per run or replace with 5 burpees**

Sunday, December 15, 2013

12/16/13 - Air Force WOD (benchmark)


  • SWOD: Hang Snatch 1RM in 15 min (must start with a deadlift then into a hang)

  • AIR FORCE WOD

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squats

  • Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Thursday, December 12, 2013

12/13/13


  • SWOD: Thruster 3-3-3-3-3

  • EMOM 15

  • 3 Power Cleans (205/125)
  • 3 Box Jumps (30"/24")
  • 3 Ring Dips / 6 box dips

  • **advanced athletes do 4 reps each

Wednesday, December 11, 2013

Tuesday, December 10, 2013

12/11/13 - "WE" wednesdays


  • SWOD: 200 M run relay x2-3

  • teams of 2 or 3
  • 4 rounds

  • 10 Deadlifts (315/205)
  • 20 Toes to Bar / 30 v-ups
  • 400 M run (together)

  • *one partner working at a time except for the run.

Monday, December 9, 2013

12/10/13


  • SWOD: Find 1RM Snatch in 15 minutes

  • 7 Min AMRAP

  • 5 FRONT Squats (135/95)
  • 30 double unders / ab mat hops (no singles allowed...practice double unders before or after class!!)

  • rest 5 min 

  • 7 min AMRAP

  • 5 Floor Press (135/75)
  • 30 double unders / ab mat hops

Sunday, December 8, 2013

12/09/13 - Nate (Benchmark)


  • SWOD: Find 1RM Push/Split Jerk in 15 minutes

  • Nate - 20 Min AMRAP

  • 2 Muscle Ups / 6 strict pullups
  • 4 HSPU / 8 modified
  • 8 KB American Swings (70/53)

Thursday, December 5, 2013

12/06/13

  • SWOD: Hang Clean Find 3RM in 15 minutes

  • 5 rounds

  • 5 Push Jerk (165/115)
  • 30 Russian Twist (45/25)
  • 400 M run

Wednesday, December 4, 2013

12/05/13 "Grip Check"


  • SWOD: Strict Shoulder Press 3-3-3-3-3

  • 35-25-15 

  • KB American Swings (70/53) 
  • Pullups 

  • every time you drop the KB or drop off from pullup bar you must do 3 burpees

Tuesday, December 3, 2013

12/04/13 - "we" Wednesday


  • SWOD: Back Squat 3-3-3-3-3


  • **note: teams are made to push and motivate each other, if you have someone struggling on your team make sure to encourage them because we've ALL been there when we're struggling in a WOD**

  • teams of 2 or 3

  • 70 OHS (115/75)
  • 200 M buddy carry
  • 70 Box Jumps (30"/24")
  • 200 M buddy carry
  • 100 partner situps
  • 200 M buddy carry

Monday, December 2, 2013

12/3/13


  • SWOD: Floor Press 5-3-3-1

  • 12 Min AMRAP

  • 10 Sumo DLHP (70/53)
  • 15 Toes to bar / 25 v-ups
  • 30 Double Unders or lateral bar hops (NO singles allowed...practice your DUBS!)

  • **coaches, for athletes that aren't comfortable doing bar hops just have them do lateral hops over the flooring lines**

Sunday, December 1, 2013

12/2/13 - JJ (benchmark)


  • SWOD: Single Arm DB/KB Row 3x8

  • then JJ...

  • 1-2-3-4-5-6-7-8-9-10
  • Squat Cleans (185/125)

  • 10-9-8-7-6-5-4-3-2-1
  • HSPU

Friday, November 29, 2013

Tuesday, November 26, 2013

11/27/13 - "We" Wednesday


  • SWOD then...
  • Teams of 2 or 3 (3 will have more reps)

  • 6  rounds

  • 14 sumo dlhp (115/75)
  • 20 front rack Lunges (115/75)
  • 20  clapping pushups

Monday, November 25, 2013

Sunday, November 24, 2013

Thursday, November 21, 2013

11/22/13


  • SWOD: Push/Split Jerk 3-3-3-3-3

  • 7 rounds

  • 200 M run
  • 10 kb/db alternating snatches (55/35)
  • 16 Russian Twist (45/25)

Wednesday, November 20, 2013

11/21/13


  • SWOD: farmer walk AHAP for max distance (2 attempts per person)

  • 15 Wall Balls (20/14)
  • 100 Double Unders / ab mat hops
  • 15 wall balls (20/14)
  • 50 med ball situps
  • 15 wall balls (20/14)
  • 25 HSPU / 50 modified
  • 15 wall balls (20/14)
  • 5 rope climbs / 15 strict pullups

Tuesday, November 19, 2013

11/20/13 - "we" WEdnesdays


  • SWOD: 1 RM per arm on Turkish Getup

  • Teams of 2 or 3 partners
  • 7 rounds

  • 10 Partner clapping pushups
  • 20 Deadlifts (225/155)
  • 30 KB Russian swings (70/53)

Monday, November 18, 2013

11/19/13


  • SWOD: Deadlift 3-3-3-3-3

  • 10 Min AMRAP

  • 7 Push Jerk (185/105)
  • 10 Toes To Bar / 15 v-ups
  • 10 Ring Dips / 20 dips

Friday, November 15, 2013

11/16/13


  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 100 M run
  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 200 M run
  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 400 M run
  • 10 HSPU / 20 modified / 20 pushups
  • 50 M OH Lunges
  • 800 M run

Thursday, November 14, 2013

Wednesday, November 13, 2013

11/14/13


  • SWOD: Romanian Deadlift 3-3-3-3-3

  • 5 Rounds

  • 5 MU (ring for RX) / 10 C2B pullups
  • 10 Floor Press (165/85)
  • 20 Russian Twists (45/25)(10 per side)

Tuesday, November 12, 2013

11/13/13 - "We" WEdnesdays


  • SWOD: 400M  Row relay

  • 3 rounds

  • Teams of 2 or 3

  • 50 Wall Balls (20/14)
  • 30 Burpee-Box Jumps (24"/20")
  • 400 M med ball run (same ball)

Monday, November 11, 2013

11/12/13


  • SWOD: Push Press 5-3-3-1

  • AMRAP 7
  • 5 deadlift (275/175)
  • 15 ab mat situps

  • rest 5 min

  • AMRAP 7
  • 5 power cleans (205/125)
  • 10 HR Pushups

Sunday, November 10, 2013

11/11/13 - Jackie (benchmark)


  • SWOD: Pendlay Row 5-5-5-5-5

  • Jackie

  • 1000 M row
  • 50 Thrusters (45 lbs male and female)
  • 30 pullups

  • Cool Down: 800 M run

Friday, November 8, 2013

Thursday, November 7, 2013

11/08/13


  • SWOD: 7 Min EMOM - 2 Snatches AHAP (as heavy as possible)

  • 3x ME static Chin up hold (10 min running clock)

  • 15 Min AMRAP

  • 50 Double Unders
  • 30 alternating OH Lunges (45/35)
  • 10 HSPU / 20 modified

Wednesday, November 6, 2013

11/07/13


  • SWOD: Hang clean 5-5-5-5-5

  • Teams of 2 or 3 (one partner working at a time)
  • *all partners will run together
  • **teams of 3 will add half of the total rep count (ie: 150 pullups or 50 per person)

  • 100 M run
  • 100 Pullups
  • 200 M run
  • 100 American Swings (70/53)
  • 400 M run
  • 50 alternating Pistols / 150 air squats
  • 800 M run
  • 20 Muscle Ups / 40 strict pullups & 40 dips

Monday, November 4, 2013

11/05/13


  • SWOD: Shoulder Press 5-3-3-1

  • 1 minute round with 1 minute rest x 10 rounds

  • 100 M run
  • 6 Toes To Bars / 10 v-ups
  • 3 Squat Cleans (205/125)

  • **try to go as heavy as possible for all rounds on the cleans**

Friday, November 1, 2013

11/02/13


  • 30 Toes To Bar / 50 V-ups
  • 400 M run
  • 50 Wall Balls (20/14)
  • 400 M run
  • 50 American Swings (70/53)
  • 400 M run
  • 50 Russian Twists (45/25)
  • 400 M run

Thursday, October 31, 2013

11/01/13



  • SWOD: Hang Snatch (power or squat) find a 5RM in 15 min.

  • 4 rounds

  • 5 Muscle Ups (ring Rx)  / 15 pullups
  • 10 Floor Press (155/85)
  • 14 Floor Wipers (7 each side)

Wednesday, October 30, 2013

10/31/13 - Zombies Vs. Humans Halloween WOD

Class split into even number. If you are a human you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!


  • Buy In: Run 800m

  • then.. 2 rounds of:

  • 20 burpees
  • 30 box jumps
  • 40 situps
  • 200m


*If you are a Zombie you must catch (pass a "Human" during the WOD).  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

So if you're caught, let everyone else know.

Tuesday, October 29, 2013

10/30/13


  • SWOD: Thruster 5-3-3-1

  • 7 OHS (135/95)
  • 20 Knees to Elbows
  • 7 OHS (135/95)
  • 20 HSPU / 40 modified
  • 7 OHS (135/95)
  • 20 Ring Dips / 40 box dips

Monday, October 28, 2013

10/29/13


  • SWOD: Single arm DB/KB row 3x10

  • AMRAP 7
  • 3 Power Snatch (165/105)
  • 20 Double Unders / Jumping Jacks

  • rest 5 min

  • AMRAP 7
  • 3 Deadlifts (315/205)
  • 20 Double Unders / Jumping Jacks

Sunday, October 27, 2013

10/28/13 - Tabata This


  • SWOD: Back Squat 5-5-5-5-5

  • 8 rounds of each movement 20 seconds on, 10 seconds off

  • row (calories)
  • squats
  • pullups
  • pushups
  • situps

Friday, October 25, 2013

10/26/13



  • teams of 2 or 3

  • 7 rounds

  • 10 clapping pushups
  • 14 plate burpees (45/25)
  • 200 M run

  • total per team. Run is together

Thursday, October 24, 2013

10/25/13


  • SWOD: 1RM clean or p. clean (work on squat clean) 15 min cap

  • 2 rounds

  • 20 Power Snatch (115/75)
  • 30 Toes to Bar / 45 V-ups
  • 20 Push Press (115/75)
  • 30 KB American Swings (70/53)

Wednesday, October 23, 2013

10/24/13


  • SWOD: 5 min EMOM  8-12 Strict Pullups >>   no rest

  • 5 Min EMOM 5-7 Strict HSPU or work on HSPU

  • 5 min rest

  • EMOM 13
  • 10 Wall Balls (20/14)
  • 10 Box Jumps (30"/24")

Tuesday, October 22, 2013

10/23/13


  • SWOD: Split/Push Jerk 1RM (15 min)

  • 15 Min AMRAP

  • 10 Front Lunges (115/75)
  • 10 Sumo DLHP (115/75)
  • 30 Dobule Unders / Jumping jacks

Monday, October 21, 2013

Thursday, October 17, 2013

10/18/13


  • SWOD: Band Sprints x4 each

  • 5 rounds

  • 3 Rope Climb / 9 Strict Pullups
  • 5 power snatches (135/95)
  • 5 OHS (same weight)

Wednesday, October 16, 2013

10/17/13


  • SWOD: Deaflift 5-5-5-5-5

  • 10 Squat Cleans (205/125)
  • 15 HSPU / 30 mod
  • 25 Toes to Bar / 40 V-UPs
  • 100 Double Unders / lateral hops
  • 25 Toes to Bar / 40 V-UPs
  • 15 HSPU / 30 mod
  • 10 Squat Cleans (205/125)

Tuesday, October 15, 2013

10/16/13


  • SWOD: Turkish Getup (1RM per arm)15 min cap

  • 7 rounds

  • 100 M run
  • 8 alternating KB/DB Snatches (70/55)
  • 15 Goblet Squats (70/55)

Monday, October 14, 2013

Friday, October 11, 2013

Thursday, October 10, 2013

Tuesday, October 8, 2013

10/09/13



  • SWOD: Romanian Deadlift 5-5-5-5-5

  • EMOM 12

  • 3 Power Cleans (205/115)
  • 6 Box Jumps (24"/20")
  • 9 pushups

***athletes make sure to get a challenging enough weight on the power cleans where you are challenged but can also finish all the reps every minute!!***

Sunday, October 6, 2013

10/07/13 - Amanda



  • SWOD: Shoulder Press 5-5-5-5-5

  • Amanda

  • 9-7-5
  • Squat Snatch (135/95)
  • Muscle Up (ring or bar. RX is on rings) / 2x C2B pull-ups

  • rest 5 min.

  • 200 double unders for time or double under practice

Friday, October 4, 2013

10/05/13



  • 5 rounds

  • teams of 2 or3

  • 20 Toes To Bar / 30 V-Ups (30 & 45 teams of 3)
  • 30 Burpees (45 for teams of 3)
  • 200 M buddy carry

  • **teams of 3 will have extra reps 
  • **reps are total per team
  • **buddy carry is 200 M, partners can switch any time

Thursday, October 3, 2013

10/04/13



  • SWOD: 1RM Hang Clean (15 min cap)

  • AMRAP 15

  • 5 Sumo DLHP (115/75)
  • 10 Box Jumps (30"/24")
  • 20 Russian Twists (45/35)

Wednesday, October 2, 2013

10/03/13


  • SWOD: Row Relay 400M

  • 15 HSPU
  • 30 Knees To Elbow
  • 3 Rope Climb / 9 strict pullups
  • 15 Power Snatches (135/95)
  • 30 Deadlifts (135/95)
  • 3 Rope Climb / 9 strict pullups
  • 15 Power Cleans (135/95)
  • 30 alternating Front rack lunges (135/95)

Tuesday, October 1, 2013

10/02/13


  • SWOD: 1RM Snatch in 15 minutes

  • 5 rounds

  • 10 Ring Pushups / 20 HR Pushups
  • 10 Pistols / 20 KB goblet squats
  • 10 KB American Swings (70/53)

Monday, September 30, 2013

10/01/13 - Gut Check


  • SWOD: Pendlay Row 3-3-3-3-3

  • EMOM until failure

  • 1 OHS (115/75)
  • 5 pullups

  • **add 1 OHS for every minute. Go up until failure to complete the full reps within the minute**

  • **If you do not reach 12 minutes immediately go for an 800 M run after your last minute

Sunday, September 29, 2013

9/30/13 - Isabel


  • SWOD: EMOM 10 minutes -  3 Squat Cleans as heavy as possible

  • Isabel
  • 30 Snatches (135/95)

  • rest 5 min then 30 burpees for time

Thursday, September 26, 2013

9/27/13 - Bring Sally Up


  • SWOD: Hint - Name of post is our SWOD...

  • 3 Rope Climbs / 6 Strict Pullups
  • 50 Push Press (95/65)
  • 3 Rope Climbs / 6 Strict Pullups
  • 200 Double Unders / jumping jacks
  • 3 Rope Climbs / 6 Strict Pullups
  • 50 Push Press
  • 3 Rope Climbs / 6 Strict Pullups

Wednesday, September 25, 2013

9/26/13


  • Teams of 2 or 3

  • 5 rounds

  • 6 Man Makers (55/35)
  • 20 Single Arm KB/DB snatches (55/35) **5/arm per teammate**
  • 30 partner situps (med ball optional)
  • 200 M weighted run (w/ DB or KB)

  • **all partners will be working at the same time EXCEPT on man makers**

Tuesday, September 24, 2013

Monday, September 23, 2013

9/24/13


  • SWOD: Back Squat 5-3-3-1

  • AMRAP 7
  • 5 Deadlifts (275/175)
  • 10 HSPU / 20 modified

  • rest 5

  • AMRAP 7
  • 5 OHS (155/105)
  • 10 Toes to Bar

Sunday, September 22, 2013

9/23/13 - The Chief (benchmark)


  • SWOD: Split/Push Jerk 3-3-3-3-3

  • The Chief

  • 3 min AMRAP with 1 Min rest for 5 rounds

  • 3 Power Cleans (135/95)
  • 6 Pushups
  • 9 Air Squats

Friday, September 20, 2013

Thursday, September 19, 2013

Wednesday, September 18, 2013

9/19/13 - Core & Skills Burner

  • SWOD: Thruster 5-3-3-1 

  • 5 rounds 

  • 5 Muscle Ups (rings or bar) / 10 C2B pullups 
  • 10 OHS (115/75) 
  • 20 Russian Twists (45/35) 

Tuesday, September 17, 2013

9/18/13 - KBS & Box Jump Intervals

  • SWOD: Turkish Getup (1RM each arm) 

  • 10 (60 second) rounds with 60 sec rest 

  • 100 M run 
  • (sprint intervals) 
  • 10 KB Swings (53/35) 
  • AMRAP Box Jumps (30"/24") 

  • **athletes' score is total box jumps**

Monday, September 16, 2013

9/17/13 - Clusters (S. Clean Thruster)

  • SWOD: Deadlift 5-3-3-1 (15 min to find new PR) 

  • 1 Mile Run test 

  • 10 Min AMRAP 

  • 5 Squat Clean Thruster  "Cluster" (165/105)
  • 20 Double Unders / Jumping Jacks

Friday, September 13, 2013

9/14/13 - Saturday Fun


  • Teams of 2 or 3

  • AMRAP 25

  • 20 Burpee Box Jumps (24"/20")
  • 20 Partner Situps (20/14)
  • 200 M med ball run

  • *total per team*
  • *teams can switch who carries the med ball at any point*


Thursday, September 12, 2013

9/13/13

  • SWOD then...

  • 5 rounds

  • 10 Floor Press (165/95) 
  • 20 OH Lunges (45/35)(10/leg) 
  • 40 Mountain Climbers (20/leg)

Wednesday, September 11, 2013

Tuesday, September 10, 2013

9/11/13 - Rope Climb / Swings / Run

  • SWOD: 3 x 50m Prowler Sprints (180/100)
  • 100 M run
  • 4 rope climbs / 20 pullups
  • 30 American KBS (70/53)
  • 200 M run
  • 3 rope climbs / 15 pullups
  • 20 American KBS (70/53)
  • 400 M run
  • 2 rope climbs / 10 pullups
  • 10 American KBS (70/53)
  • 800 M run
  • 1 rope climbs / 5 pullups
  • 5 American KBS (70/53)

Monday, September 9, 2013

9/10/13 - Barbell Complex AMRAP

  • SWOD: Romanian DL 3-3-3-3-3 

  • Barbell Complex AMRAP 8 

  • 7 Deadlifts (185/115) 
  • 5 Hang Cleans 
  • 3 Push Jerks 

  • Cool Down: 200 Double Unders for time / DU practice

Sunday, September 8, 2013

9/9/13 - Fight Gone Bad


  • SWOD: Floor Press 5-3-3-1 

  • FIGHT GONE BAD 

  • Three rounds of: 

  • Wall-ball (20/14) 
  • Sumo deadlift high-pull (75/45) 
  • Box Jump (20") 
  • Push-press (75/45) 
  • Row (Calories) 


  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, September 5, 2013

9/6/13 - Climb the Ladder

  • SWOD: Band Sprints 30M each x 3 

  • AMRAP 12
  • 1,2,3,4,5... 
  • Power Cleans (185/115) 

  • 5,10,15,20,25... 
  • Double Unders 

  • *power cleans will increase by 1 rep* 

  • **Double Unders will increase by 5 reps every round** 

Wednesday, September 4, 2013

9/5/13

  • Warm-up: 400 M run 
  • then 400 M run relay 

  • SWOD: Hang Snatch 1RM in 15 minutes 

  • 6 rounds 

  • 10 Toes To Bars / 15 V-ups 
  • 15 Box Jumps (24"/20") 
  • 20 KB American Swings (70/53)

Tuesday, September 3, 2013

9/4/13 - EMOM & AMRAP

  • SWOD: Strict Shoulder Press 3-3-3-3-3 

  • EMOM 7 

  • 10-15 strict pullups (rep range is based on athletes level of fitness) 

  • 10 Min AMRAP 

  • 10 HSPU 
  • 10 Sumo DLHP (115/75) 
  • 10 Power Snatch (115/75)

Monday, September 2, 2013

9/3/13 - Hope you enjoyed the Long WEEKEND!

  • SWOD then...

  • 800 M run 
  • 10 Thrusters (95/65) 
  • 10 Burpees 
  • 20 Thrusters 
  • 20 Burpees 
  • 30 Thrusters 
  • 30 Burpees 
  • 800 M run

Friday, August 30, 2013

8/31/13 - Hotshots 19 Fundraiser

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
  • "Hotshots 19" 

  • Six rounds for time of: 

  • 30 Squats 
  • 19 Power cleans (135/95) 
  • 7 Strict Pull-ups 
  • Run 400 meters

Thursday, August 29, 2013

Wednesday, August 28, 2013

8/29/13 - Team Lunges

  • SWOD: Back Squat 3-3-3-3-3 

  • Teams of 2 or 3 

  • 4 rounds 

  • 24 Plate Burpees (45/35) 
  • 40 Box Jumps (30"/24") 
  • 100 M OH Lunges (45/35) 

  • **rep count for teams of 2. Teams of 3 will have more reps equivalent to teams of 2.

Tuesday, August 27, 2013

8/28/13 - Gripper EMOM

  • SWOD: Single Arm DB/KB Row 3x10 

  • EMOM 20 

  • odd: 12 Toes To Bar / V-Ups 
  • even: 12 KB/DB Snatches (70/53) (6 per arm)

Monday, August 26, 2013

8/27/13 - 400M chipper

  • SWOD: 1RM Snatch (15 min cap) 

  • 20 Push Press/Jerk (135/95) 
  • 400 M run 
  • 20 Front Squats (135/95) 
  • 400 M run 
  • 20 Hang Power Clean (135/95) 
  • 400 M run 
  • 20 OHS (135/95) 
  • 400 M run

Sunday, August 25, 2013

8/26/13 - Mary or Cindy (benchmark)

  • SWOD then...

  • Athletes' choice of doing Cindy or Mary, if you're not sure ask one of the coaches for advice on which WOD to do. If you plan on competing in RX soon we recommend you do Mary (higher skills reason)

  • Mary:
  • 20 Min AMRAP
  • 5 HSPU
  • 10 Alternating Pistols
  • 15 Pullups

  • or Cindy 
  • 20 Min AMRAP
  • 5 pullups
  • 10 pushups
  • 15 air squats

Wednesday, August 21, 2013

8/22/13 - MU's and Thrusters

  • EMOM 7: 

  • 5 Floor Press (165/85) 
  • 8 Floor Wipers (same weight)(4 per side) 

  • Team Row Relay (500 M each teammate) **repeat if time allows** 

  • 3 rounds 

  • 5 Muscle up / 15 ring dip / 30 box dips 
  • 10 Thrusters (135/95)

Tuesday, August 20, 2013

8/21/13 - Happy Birthday Coach Greg!!!

  • SWOD: Push/Split Jerk 1RM (15 min cap)

  • 5 rounds

  • 90 seconds on - 90 sec off

  • 100 M run
  • 5 Hang Snatch (135/95) 
  • AMRAP Box Jumps (30"/24")

Monday, August 19, 2013

8/20/13 - Team Tuesday

  • SWOD: Front Squats 3-3-3-3-3

  • 15 min AMRAP

  • 16 Plank Hold Burpees
  • 30 KB American Swings (70/53)

  • ** Burpees can be switched at any point, but the other partner must be doing a plank hold and the burpees will be with a hop over the planking partner. 16 total burpees per team PER round

Sunday, August 18, 2013

8/19/13 - Hammer (Hero WOD)

  • Warmup: 3 rounds NOT for time:

  • 5 empty bar good mornings
  • 10 pushups

  • SWOD: Deadlift 3-3-3-3-3

  • “Hammer” (30 min cap)

  • 5 Rounds For Time:

  • 5 Power Cleans (135/95)
  • 10 Front Squat
  • 5 Push Jerk
  • 20 Pullups
  • Rest 90 Seconds

** Every athlete MUST rest 90 seconds after finishing each round

Friday, August 16, 2013

8/17/13


  • 5 Power Cleans (185/115)
  • 10 Bar Hop Burpees
  • 200 M run
  • 10 Power Cleans (185/115)
  • 20 Bar Hop Burpees
  • 400 M run
  • 15 Power Cleans
  • 30 Bar Hop Burpees
  • 800 M run

Wednesday, August 14, 2013

Tuesday, August 13, 2013

8/14/13 - Team DL / Man Makers

  • SWOD: 1 Mile timed test 

  • Teams of 3 partners - 5 rounds

  • Partner A: 5 Man Makers 
  • Partner B: AMRAP Deadlift (315/205) 
  • Partner C: AMRAP Situps 

  • **Rotate movements once the 5 man makers are done** 
  • **Each Partner MUST do 25 man makers (5 rounds) 

  • **if there's a team of 2 because of lack of people, cut the situps out**

Monday, August 12, 2013

8/13/13 - rope climb run


  • SWOD: 15 Min for 1RM Squat Clean
  • AMRAP 15: 

  • 1,2,3,4 rope climbs / 3,6,9,12 strict pull-ups
  • 200 M run
  • *rope climbs increase by 1 every round
  • **strict pullups increase by 3 every round

Friday, August 9, 2013

8/10/13

  • Teams 2-3

  • AMRAP 25

  • 12 KB American Swings (70/53)
  • 20 Wall Balls (20/14)
  • 200 M run

  • **total reps is per team**
  • teams of 3 will have 18 KBS and 30 WBS

Thursday, August 8, 2013

8/9/13 - Snatch / OHS / Bar Hops

  • SWOD: 5x3 floor press 

  • 10 rounds 

  • 5 Snatches (95/65) 
  • 5 OHS 
  • 20 barbell hops 

  • Cool down: 3x ME static chin up holds

Wednesday, August 7, 2013

8/8/13 - Thruster / T2B / Dubs

  • SWOD: Agility Sprint 

  • (setup similar to CF games) 3x per athlete 

  • 12 Min AMRAP 

  • 5 Thrusters(155/105) 
  • 10 Toes To Bar 
  • 30 Double Unders

Monday, August 5, 2013

8/6/13 - Tabatas!

  • SWOD then...

  • 20 seconds on, 10 sec break 8 rounds each movement before going to next movement 

  • Box Jumps 
  • Sumo DLHP (70/53) 
  • Pushups 
  • Air Squats 
  • Burpees

Sunday, August 4, 2013

8/5/13 - "DiAnnie"



  • SWOD then...

  • Diane 21-15-9
  • Deadlifts (225/155)
  • HSPU / 2x mod

  • rest 5 min

  • Annie 50-40-30-20-10
  • double unders / jumping jacks
  • ab mat situps

Thursday, August 1, 2013

8/2/13 - Deadlift Chipper

  • SWOD then...

  • 3 DL (295/175) 
  • 10 muscle ups / 30 ring or box dips 
  • 3 DL (295/175) 
  • 15 HSPU / 30 modified 
  • 3 DL (295/175) 
  • 25 pullups 
  • 3 DL (295/175) 
  • 40 KB American Swings (70/53) 
  • 3 DL (295/175)

Wednesday, July 31, 2013

Tuesday, July 30, 2013

7/31/13 - FGB style

  • SWOD then...

  • FGB style WOD - 3 rounds of 5 (1 min stations) with 1 min rest between rounds

  • Row (for cal)
  • Burpees
  • Situps
  • Sumo DLHP (70/53)
  • HR Pushups

Monday, July 29, 2013

7/30/13 - DL Snatch & OHS complex

  • SWOD then...

  •  Complex AMRAP 7 

  • 5 Snatch Grip DL (135/95) 
  • 3 Hang Snatch (pwr or sqt) 
  • 1 OHS (the 3rd hang snatch be a squat snatch and count for the OHS) 

  • rest 5 min... 

  • AMRAP 7 

  • 10 T2B
  • 30 Double Unders

Thursday, July 25, 2013

7/26/13 - Leg and Core burner

  • SWOD then...

  • EMOM 10
  • 8 wall balls (20/14)
  • Plank hold for remainder of minute

  • rest 2 min

  • EMOM 10
  • 15 air squats
  • L-Sit hold for remainder of minute

Wednesday, July 24, 2013

7/2513 - Grind It Out

  • SWOD then...

  • 20 OHS (155/105)
  • 30 Deadlifts (same weight)
  • 50 Pullups
  • 60 Box Jump overs (24"/20")
  • 80 situps
  • 120 double unders

Tuesday, July 23, 2013

7/24/13 - Team Game

  • SWOD then...

  • Teams of 2-3 

  • 3 rounds 

  • Run 400 M with Plate (45/25) *teammates can switch who carries at any point* 
  • 30 Power Cleans (165/105) 
  • 100 M Overhead walk with barbell (165/105) 

Monday, July 22, 2013

7/23/13

  • SWOD then...

  • 2 minute rounds with 1 min rest 

  • 5 rounds 

  • 100 M run 
  • 15 Toes To Bar 
  • AMRAP KB American Swings (70/53)

Sunday, July 21, 2013

Thursday, July 18, 2013

Wednesday, July 17, 2013

7/18/13 - Team Fun!

  • SWOD then...

  • Teams of 2-3

  • 4rounds

  • 1000 M row (500 per person)
  • 50 M Bar back rack Lunges (95/65)
  • 30 facing high-five Pushups
  • 30 KB Russian Swings (70/53)

  • Totals are per team of TWO!

Tuesday, July 16, 2013

7/17/13

  • SWOD then...

  • 20 Knees to Elbows / 30 v-ups 
  • 800 M run 
  • 40 Getup Situps (45/25) 
  • 800 M run 
  • 100 Situps 
  • 800 M run

Monday, July 15, 2013

7/16/13


  • SWOD then...

  • AMRAP 9

  • 1 Rope Climb /3 Strict Pullups
  • 5 Box Jumps (30"/24")

  • rest 5 min

  • AMRAP 9

  • 5 Power Snatches (115/75)
  • 30 Double Unders

Saturday, July 13, 2013

Thursday, July 11, 2013

Wednesday, July 10, 2013

7/11/13

  • SWOD then...

  • 15 Min AMRAP

  • 10 C2B pullups
  • 10 single arm DB / KB snatch (5/arm)(55/35)
  • 30 Double Unders / Jumping Jacks

Tuesday, July 9, 2013

7/10/13

  • SWOD then...

  • 400 M run 
  • 50 Sumo DLHP (70/53) 
  • 400 M run 
  • 30 HSPU / 2x modified 
  • 400 M run 
  • 30 Toes To Bar / 50 V-Ups

Monday, July 8, 2013

Sunday, July 7, 2013

Tuesday, July 2, 2013

7/3/13

  • SWOD then...

  • 10 Power Snatches (135/95)
  • 20 Plate Burpees (45/35)
  • 30 Power Cleans (135/95)
  • 40 Pullups
  • 50 Wall Balls
  • 100 Double Unders
  • 800 M run

Monday, July 1, 2013

7/2/13

  • SWOD then...

  • Teams of 2-3

  • 4 rounds

  • 10 Man Makers (45/25)(7 per partner)(partners must stand with dumbbells and thruster them after pushups and row)
  • 25 Partner Med Ball Situps (20/14)
  • 400 M med ball run

Sunday, June 30, 2013

Saturday, June 29, 2013

6/29/13


  • teams of 2 or 3

  • 60 burpee- box jumps
  • 200m run

  • 40  burpee- box jumps
  • 400m run

  • 20 burpee- box jumps
  • 800m run

  • 10 burpee- box jumps
  • 1200m run

Thursday, June 27, 2013

6/28/13

  • SWOD then...

  • 15 Min AMRAP

  • 7 Toes To Bar / 15 V-Ups 
  • 10 Stationary OH Lunges (45/35)
  • 20 Russian Twist (45/35)

Wednesday, June 26, 2013

Tuesday, June 25, 2013

Monday, June 24, 2013

6/25/13

  • SWOD then...

  • AMRAP 8

  • 5 Deadlifts (275/155)
  • 10 Box Jumps (30"/24")
  • 15 Situps

  • rest 5 min...
  • AMRAP 8

  • 5 Push Jerk (165/105)
  • 10 Burpees

Friday, June 21, 2013

6/22/13 - Team Work

  • 6 rounds 

  • Teams of 2-3 

  • 20 Burpees 
  • 50M OH Lunges (45/35) 
  • 400 M run 

6/21/13

  • SWOD then...

  • 7 Muscle Ups / 15 Ring Dips / 30 Box Dips 
  • 25 Box Jumps (30"/24") 
  • 40 Floor Press (165/95) 
  • 25 Box Jumps (30"/24") 
  • 7 Muscle Ups / 15 Ring Dips / 30 Box Dips

Wednesday, June 19, 2013

Tuesday, June 18, 2013

6/19/13

  • SWOD then...

  • 2 min rounds with 1 min break repeat for 5 rounds

  • 100 M run
  • 5 Push Press (135/95)
  • AMRAP KB American swings with remaining time (70/53)

Monday, June 17, 2013

6/18/13

  • SWOD then...

  • Teams of 2-3 

  • 4 rounds 

  • 100 M prowler push (50m/partner)(180/115) 
  • 200 M run 
  • 50 Pullups 

  • **Teams must have 1 person breaking at all times. teams of 3 can have 2 people working at the same time. 

  • **run will be the entire team together

Sunday, June 16, 2013

Thursday, June 13, 2013

6/14/13

  • SWOD then...

  • AMRAP 7 

  • 5 Power Cleans (205/135) 
  • 20 Double Unders / jumping jacks 

  • rest 5 min then... 

  • 3 rounds 

  • 200 M run 
  • 4 rope climbs / 12 strict pullups 
  • 10 Push Jerks (135/95)

Wednesday, June 12, 2013

6/13/13

  • SWOD

  • 5 rounds 

  • 10 Back Rack Lunges (115/75)(5 R/L) 
  • 10 Ring Dips / 20 Box Dips 
  • 10 Box Jumps (30"/24") 
  • 20 Situps

Monday, June 10, 2013

6/11/13

  • EMOM 12 min (as heavy as possible, working up in weight) 3 unbroken hang power cleans 

  • then...

  • 6 rounds 

  • 8 Deadlifts (255/165) 
  • 400 M run

Thursday, June 6, 2013

6/7/13


  • SWOD then...

  • Teams of 2-3 
  • 3 rounds

  • toes to bar 
  • DB snatches (50/30) 
  • Row for Cals 

  • ** Max Reps per team in 2 min. One partner working at a time, 2 partners working together in teams of 3. Rotate every 2 min for 6 min. Then 2 min Break. Repeat for total of 3 rounds 

6/6/13

  • SWOD then...

  • 3 rounds 

  • 800 M run 
  • 30 Front Squat (95/65)

Tuesday, June 4, 2013

6/5/13

  • SWOD then...

  • 30 OHS (115/75) 
  • 40 KB American Swings (70/53) 
  • 50 Box Jumps (24"/20")
  • 60 HR pushups
  • 100 situps

Monday, June 3, 2013

6/4/13

  • SWOD then...

  • AMRAP 15 min 

  • 10 pullups 
  • 10 floor press (165/95) 
  • 50 double unders / jumping jacks

Friday, May 31, 2013

6/1/13

One partner works while the other runs. Both partners must do each movement and run each distance. 
Runs don't count for anything. Total rep scoring. 
  • Get up situps (45/25) (800m run) 
  • Goblet squats (55/35)(400m) 
  • KB swings (55/35) (200m)

Wednesday, May 29, 2013

5/30/13 - Please wear RED for Bella!

  • http://www.caringbridge.org/visit/bellart - please click on this link to learn more about this beautiful and strong child and her story. Also please wear RED for your WOD in her honor


  • SWOD then...

  • 1,2,3...7,8,7,6...1 
  • DB/KB Thrusters (55/35) 
  • Burpees 
  • * 1 rope climb / 3 strict pullups after each set

Tuesday, May 28, 2013

5/29/13 - Regionals WOD 6

  • SWOD then...

  • 100 Double Unders / Jumping Jacks
  • 50 HSPU / 2x modified 
  • 40 T2B 
  • 30 Shoulder to Overhead (165/105) 
  • 90 ft Walking lunge with front rack (165/105) 

  • **17 min cap**

Monday, May 27, 2013

5/28/13 - 2013 Regional WOD 5

  • SWOD then...

  • 21-15-9

  • Deadlifts (315/205)
  • Box Jumps (30"/24")

  • ****notes: There is a STRICT 10 minute cap on this. You can NOT do RX weight on the DL unless you can do more than 5 reps unbroken at a time!
  • If your trainer says lighter weight, please listen! ****

  • cool down: 3x60 sec plank hold with 60 sec rest

Thursday, May 23, 2013

5/24/13


  • SWOD then...

  • 2 minutes on, 1 min off x7

  • 100 M run
  • 10 HR pushups
  • 20 situps
  • AMRAP HSPU with time remaning each round

Wednesday, May 22, 2013

5/23/13


  • SWOD then...

  • 20 Power Cleans (135/95) 
  • 20 Front Rack lunges (135/95) 
  • 20 Front Squats 
  • 20 Toes to Bar 
  • 10 ring MU's / 20 C2B pullups 
  • 5 rope climbs / 15 strict pullups 
  • 800 M run

Tuesday, May 21, 2013

Monday, May 20, 2013

Sunday, May 19, 2013