WOD Blog

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

Saturday, October 18, 2014



Workout of the Day

7:30am – Mobility WOD with Coach Jen
8:00am WOD with Coach Jen
9:00 – Strength WOD with Rory
10:00 – All comers free class with Jeremy, bring a friend!
10am Sprinting school is off for now, but we’ll bring it back if more request it.

11am beginner class with Coach Holly IS ON!

11:15, 2:30, 5:30 – Regular WOD



By |October 17th, 2014|Uncategorized|0 Comments

Friday, October 17, 2014


Sarah keeps going while Gabe takes a rest.


Workout of the Day

Funday Friday
Strength Day
Not for time, rest between sets

1. Flip a Heavy Tire 5×5

2. Push A Heavy DogSled
5x 20 yards

3. Walk with a pull sled 5×150 (150ish yards(around the back island))
Note: if you can run, it’s not heavy.

4. 5 sets of some bar dips

5. If time left over do something else.

(if it’s easy count it as a warmup and redo the set with more weight)
Do in any order but don’t mix and partician. Finish each station before moving on.



By |October 16th, 2014|Uncategorized|0 Comments

Thursday, October 16, 2014


Working hard and relaxed at the same time.  The key to double unders.
I love it.


Workout of the Day

Discuss:  Whats the most in shape you’ve ever been?  What was the biggest factor that got you there?

Skill: Wall climbs

Hand stand push ups 4X Max Reps

AMRAP 12 minutes

5 overhead squats 115/75
7 box jumps 30/24
14 pull ups


By |October 15th, 2014|Uncategorized|0 Comments

Wednesday, October 15, 2014


 Rowing buddies!

Reminder:  Tossing in 3-5 hours of cardio (that you can talk at) during your week is a great idea.
Many people jog for this time.
If you have unlimited you can come in and use our rowers whenever you’d like.


Workout of the Day

Oly Shoes?  Yay or Nay?  You ready yet?

Negative pull ups

Power Clean+ 2 Split Jerks find a max then decide you’re working weight for the conditioning

4 rounds each for time:
Run 400m
2 Power cleans
Split jerk
Back Squat
Split jerk from back rack
Rest 1 minute



By |October 14th, 2014|Uncategorized|0 Comments