WOD Blog

Friday, 10/24/2014


Sled pushes and pulls are good for the soul.

And great training for sprinting and climbing hills!


Workout of the Day

Discuss:  Since Wednesday there wasn’t a lot of time, lets talk about proper care and maintenance for hands (pullups) and what you do if you do blister.

Skill/Lift:  GHD Situps and Back Extensions

Get five good sets of each!


13 minute amrap
While you row, have your partner complete:
10 pullups
10 burpees

Score = Total Team Burpees + Total Team Pullups + Total Team Calories

Cash out – Do more Situps and Back Extensions if you didn’t get enough.


By |October 23rd, 2014|Uncategorized|0 Comments

Thursday, 10/23/2014


Work on your dips often –  This will help you with getting that muscleup.

It’s a weird movement that will not get stronger unless you train it.  We often don’t have time to work on them so throw a few rounds in after your workout once or twice a week.



Banded kettlebell swings

Lift: Power clean from high hang and above the knee. Up to a max then if time allows 3 sets at a lower weight


5 X 60yd sled push.
each for load.
rest as needed.


If wet, we may change the workout.

By |October 22nd, 2014|Uncategorized|0 Comments

Wednesday, 10/22/2014


Jamie cranking out the tire flips


Workout of the Day

Discuss:  Taking Care of hands and not Tearing

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three Rounds.The stations are:

  1. Wall-ball: 20/14 pound ball, 10/10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55 pounds (Reps)
  3. Box Jump: 20″/20″ box (Reps)
  4. Push-press: 75/50 pounds (Reps)
  5. Row: calories (Calories)(in any order)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Check out the new changes to the hall of fame (outside the locker rooms)

By |October 21st, 2014|Uncategorized|0 Comments

Tuesday, October 21, 2014


Flippin’ the big tire.


Tuesday Tips from TJ:

Don’t slack on the skill work, IN FACT you should ask for more to do at home. That is called homework.

Workout of the Day

Discuss:  Barbell for Boobs event on Saturday and BBQ after

Skill:  Hollow and arch swing on bar/ broad jump

3 position Power Snatch:
power position, above the knee, below the knee. up to a max then time permitting 3 sets at lower weight

3 Rounds
Run 400m
15 Chest to bar pull ups


Benchmark is Wednesday:  Fight Gone Bad!

By |October 20th, 2014|Uncategorized|0 Comments

Monday, October 20, 2014



Becca and Tyler.  Becca graduated and moved on, We miss you Becca!


Workout of the Day


Ring Push ups /double unders


Dumbbell bench Press


3 rounds
50 double unders
30 kettlebell swings
10 sumo dead lift high pull with KBs



Bencmark this week: Wednesday
Fight Gone Bad!

By |October 19th, 2014|Uncategorized|0 Comments

Sunday, October 19, 2014



Ok, so before you all freak out here’s how this will work, we’ll do 4 small workout starting every 10 minutes and each will last under 10 minutes so that you have about 3-4 minutes rest in between workouts. I will scale each of you accordingly so that the wod takes 7-6 minutes or so. Some people will have to do the rowing workout before others so we don’t all get jammed up. I reserve the right to stop you so that you can get some rest before beginning the next wod so that you don’t do back to back metcons and we’ll just mark it down as how many reps you got in that section. COol??? Coool.


3 rounds

run 400m

8 split jerks



4 rounds

5 power cleans

5 front squats

5 pull ups



3 rounds

Row 250m

7 thrusters

5 burpees


30:00 40:00

3 rounds

15 box jumps

10 pull ups

5 push press




By |October 18th, 2014|Uncategorized|0 Comments