WOD Blog

Friday, 10/31/2014


This could be Hannah’s costume. She’d bring the yoke to work and carry it around.  She could be a badass.

Except it would be a little awkward going thru doors.


Wear a costume Today!

Discuss: Halloween Plans

Muscle up transitions on rings from seated with band

Lift: Back squat 5 rm


30 second on 30 second off with a partner for 15 minutes

Dumbell Thrusters
Dumbbell front rack lunges
Dumbbell bent over rows

Example:  You go for 30 second thruster, your partner goes.
Then you do lunges for 30 seconds, then your partner goes.
Etc etc. until 15 minutes is up.


Also when you’re done with the dumbells you can keep them in the front room or the dungeon – we’re needing them moved out of there so we can work on the Bay tomorrow.

By |October 30th, 2014|Uncategorized|0 Comments

Thursday, 10/30/14



Discuss: Nutrition plans and goals for November

strict toes to bar
kipping hollow/ Arch swings

Snatch Balance 3-3-3-2-2-2-1-1-1 (Not heaviest of each triple, double and single)

5 minute amrap
5 box jumps 30/24
5 toes to bar


Check the schedule for Halloween – last class is 2:30pm.

By |October 29th, 2014|Uncategorized|0 Comments

Wednesday, 10/29/2014


Sled pulls are a great way to work on your cardio and your hill climbing.  Put extra weight on to work on strength.

If you ever have an extra 20 minutes to kill, grab some headphones and a sled and march around the parking lot for great cardiovascular fitness!


Workout of the Day

Discuss:  Good fitness books/blogs to read

Skill: 3 broad jumps for distance
Hollow rocks

Clean and Jerk Complex
Power Clean + Push Jerk + Split Jerk build to a max

EMOM 10 minutes + 1 minute ( from 10:00-11:00) max rep bar facing burpees
2 power cleans + push jerk + split jerk

Log the max rep as a separate workout on BTW.


Due to the weird 4pm time there is no longer a mobility class on Tuesday and Thursday.

But Coach Jeremy is always available to help you figure out mobility issues and get you started on a program.  Shoot him an email and he’d love to meet up and go over stuff with you.

Things to include in the email:
Days/Times that would work best for you.
Your worst and best movement.
Anything causing pain or bothering you or hurting your performance.


By |October 28th, 2014|Uncategorized|0 Comments

Tabata This!, 10/28/2014


Saturday at 10am is a free workout for both members and non members at ECF.

These workouts are built to be unique and will be set up in a crazy way.  It’ll go by so fast you won’t even know you’re working out.

Bring a friend!


Skill: Rowing : without arm pull, without leg drive, 3 sets of 5 full strokes for distance (not from stand still but have the rower already movind slightly)

Lift:Strict Press 5X5 at one weight


“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.


Today is our benchmark workout of the week!  Make sure to show up!


By |October 27th, 2014|Uncategorized|0 Comments

Monday, 10/27/2014



Workout of the Day

Skill :

Rope climbs: Spanish Wrap, Russian Wrap, Legless, Kipping

double unders and triple unders


Front Squats 5X3 @ 75%


50  burpee box jumps

every minute until you’re done 20 (scale reps as needed to only take 20 seconds or so) double unders


By |October 26th, 2014|Uncategorized|0 Comments

Sunday, 10/26/2014



Mash up

As always, i will be there to scale everyone appropriately.

from 0:00-8:00 EMOM

7 dips

7 box jumps

from 9:00-15:00 AMRAP

Run 100m

5 Hang Power snatches

5 Overhead Squats

From 15:00-19:00 EMOM

7  strict pull ups

From 20:00-30:00 COMPLETE

4 rounds for time

200m Run

5 hang squat snatch

7 burpees over the bar



By |October 25th, 2014|Uncategorized|0 Comments