WOD
Wednesday October 18, 2017 10-18-17

2 rounds:
AMRAPx7:
10 goblet squat(70/53)
100m shuttle run
-Rest 1 min-
AMRAPx7:
5 OTB burp…

Tuesday September 26, 2017 9-26-17

Snatch high pulls
5×8

EMOMx14:
E- 15 cal row
O- 15 burpees

Monday September 25, 2017 9-25-17

For time: (w/a partner):
100 Wall balls(20/14)
30 power cleans(135/95)
400m run
100 Wall ball…

Monday September 11, 2017 9-11-17

1 squat clean+ 1 hang squat clean+ 1 jerk
5×1

20 min running clock:
Min 1: max effort DUs
M…

Thursday September 7, 2017 9-7-17

Overhead squats:
5×5

EMOMx20:
Min 1- 10 strict T2B(:03 descent)
Min 2- 12 alternating KB th…

Tuesday August 29, 2017 8-29-17

EMOMx10:
E- 10 deadlifts
O- 10 HSPUs

For time:
27-21-15-9
Hang squat cleans(95/65)

Monday August 28, 2017 8-28-17

Back squat:
5×2

BO row:
5×5

WOD:
100 burpees
*5 T2B EMOM starting at 0:00*

Tuesday August 1, 2017 7-31-17

Back squats
7×3

“The chief”

Tuesday July 25, 2017 7-25-17

Snatch pulls
5×3
(Work to a heavy)

For time:
10-1
Power snatches(115/85)
1-10
Burpee box…

Monday July 24, 2017 7-24-17

15-12-9
Front squats
Deficit strict HSPUs

Reverse “DT”
5 rounds:
6 S2O
9 hang cleans…

Tuesday July 11, 2017 7-11-17

Snatch balance
5×3(AHAP)

For time:
21-18-15-12-9-6-3
Hang power cleans(155/105)
Wall balls…

Tuesday June 27, 2017 6-27-17

Squat cleans:
6×3(TnG)

Snatch high pulls:
3×5

For 12 mins:
1 burpee every 5 seconds

Monday June 26, 2017 6-26-17

AMRAPx15:
7 SDHP(75/55)
7 thrusters
7 pull-ups

Tuesday June 20, 2017 6-20-17

Back squats
5×7

5 sets:
BO row x8
Dips x20

EMOMx10:
E- 15 cal row
O- 15 T2B

Monday June 19, 2017 6-19-17

Grab a partner and let’s get after it!

For time:
20 rounds:
8 wall balls(30/20)
4 power cle…

Tuesday December 27, 2016 12-26-16

7RFT:
7 bench press(225/155)
7 back squats(315/205)

Tuesday December 13, 2016 12-12-16

EMOMx10:
E- 7 MUs
O- 25 back squats(bar)

Clusters
10×3(work to a heavy)

5 rounds:
500m…

Tuesday November 15, 2016 11-15-16

5 rounds:
5 MUs
10 strict HSPUs
20 lunge complexes

Clean complex:
High pulls/power cleans…

Monday November 14, 2016 11-14-16

Thrusters
10×3

10-1
Weighted burpee step-ups
Chin-ups
*15 air squats after each round*

Friday November 11, 2016 11-11-16

EMOMx12:
50 DUs+ 10 dumbbell push-ups
-1 min rest-
For 12:00:
:30 row
:30 rest

Bench pre…

Thursday November 10, 2016 11-10-16

10×1:
1 full snatch+ 1 OHS+ 1 hang squat snatch + 1 OHS

15-12-9-6-3
T2B
HSPUs

10RFT:
10…

Wednesday November 9, 2016 11-8-16

With a 10 min running clock:
1 deadlift+1 power clean*1 S2O

T2B:
3x ME

For time:
1k row

Tuesday November 8, 2016 11-7-16

10×1:
1 pause front squat+ 1 front squat

AMRAPx15:
40 DUs
20ft front rack lunge(155/105)

Thursday November 3, 2016 11-1-16

10 rounds:
250m row
:30 rest

12 mins to establish to a 1RM snatch

AMRAPx15:
10 power cl…

Tuesday November 1, 2016 10-31-16

Back squat
7×5

AMRAPx15:
5 hang power snatches(135/95)
9 push-ups
13 box jump overs(24/2…

Thursday October 27, 2016 10-25-16

10 rounds:
200m row
10 burpees

AMRAPx20:
7 deadlifts(185/125)
7 S2O
7 HSPUs

Tuesday October 25, 2016 10-24-16

Every :30 for 10:00:
1 hang squat clean@80%

EMOMx10:
E-10 OH lunges(135/95)+20 bar hops
O-2…

Wednesday October 19, 2016 10-18-16

4 rounds:
15 barbell rollouts
15 hollow rocks

1 snatch grip deadlift+ 1 snatch grip high pu…

Tuesday October 18, 2016 10-17-16

With a partner:
800m run
100 cal row
90 goblet squats(53/35)
80 push-ups
70 jumping lunges …

Thursday October 13, 2016 10-14-16

Take 20:00 or less to complete:

2×2 Hang Squat Clean @ 60-70%
6×1 Hang Squat Clean @ 70-90+%…

Thursday October 13, 2016 10-13-16

REST DAY

Wednesday October 12, 2016 10-12-16

A)
4 x 400m run
1:00 rest per round

B)
5×5 Sotts Press

Immediately after…

rest 2…

Monday October 10, 2016 10-11-16

Week 1 of Smolov Jr. Squat program

A)
Back Squat 6×6 @70%

B)
EMOM for 6:00
Snatch Pull…

Friday October 7, 2016 10-7-16

A)
Front Squat
2 @ 60%
2 @ 70%
2 @ 80%
3 sets x 1 @ 90%
1 @ 90+%

Rest 2:00

Thursday October 6, 2016 10-6-16

A)
Deadlift (build to a heavy triple)

B)
EMOM for 24:00
1:00 6 Deadlifts @ 75% of today’s…

Wednesday October 5, 2016 10-5-16

7×2 Push Press

10-9-8-7-6-5-4-3-2-1
Strict Chin ups
Strict HSPUs
T2B
5 TNG Power Sna…

Friday September 30, 2016 9-30-16

A)
7×3 Deadlift (build to heavy triple)

B)
EMOM x 24
1:00 – 7 Manmakers
2:00 – 15 Box Ju…

Thursday September 29, 2016 9-29-16

A)
EMOM for 14:00
1:00 2 Power Snatches 205/155#
2:00 1 Power Snatch + 1 OH Squat + 1 Snatch …

Wednesday September 28, 2016 9-28-16

A)
3 Rounds
12 Weighted Step ups
7 Burpee Muscle ups

B)
10 Rounds
1 Power Clean + 1 S…

Tuesday August 9, 2016 8-9-16

EMOMx8:
5 hang power cleans
*add weight each set*

For time:
100 thrusters (45/35)
75 pull…

Tuesday August 9, 2016 8-8-16

3RFT:
800m run
20 burpee box jump overs
15 T2B
10 strict HSPUs

Thursday August 4, 2016 8-4-16

Strict press
7×5

4RFT:
200m run w/ med ball(20/14)
15 power cleans(135/95)
12 ring dips

Thursday August 4, 2016 8-2-16

Pause full snatch: (3 sec pause below knee)
4×4

AMRAPx20:
15 wall balls(30/24)
15 SDHP(95/6…

Monday August 1, 2016 8-1-16

OHS
7×5@75%

“The chief”

Thursday July 28, 2016 7-28-16

For time:
100 cal row
100 T2B
100 deadlifts (225/165)

Tuesday July 26, 2016 7-26-16

EMOMx12:
M1: 15 cal row
M2: 15 MB cleans
M3: 15 pull-ups

Back squat:
7×3

AMRAPx10:

Monday July 25, 2016 7-25-16

7RFT:
7 power cleans(135/85)
7 thrusters
7 box jump overs(30/24)

Thursday July 21, 2016 7-21-16

EMOMx5:
5 snatch balance

Full snatch:
5×5

30 rounds:
5 wall balls(20/14)
3 Db burpee st…

Tuesday July 19, 2016 7-19-16

5 rounds: Tempo fronts (no rack):
1:00 ME front squats
1:30 rest
*add weight each set*

Fo…

Monday July 18, 2016 7-18-16

Clean and jerks
5×5
*add weight each set*

1 min ME: SDHP(115/85)
1 min ME: box jumps(30/24)…

Tuesday July 5, 2016 7-5-16

“Wittman”

Saturday July 2, 2016 7-4-16

No class!

Thursday June 30, 2016 6-30-16

Snatch balance:
5×3

Every :90 for 7 sets:
1 hang power snatch+ 1 OHS+ 1 full snatch

5…

Tuesday June 28, 2016 6-28-16

EMOMx7:
4 deadlifts@70%

5RFT:
10 SDHP(135/95)
3 rounds of “Cindy” (sub the 5 pull-ups w…

Monday June 27, 2016 6-27-16

8 sets:
2 BTN push press+ 5 OHS

AMRAPx10:
10 power cleans(115/85)
10 pistols(alt)

5 roun…

Thursday June 23, 2016 6-23-16

EMOMx12:
2 push presses + 1 jerk
(Work to a heavy max for this complex)

For time:
Strict de…

Tuesday June 21, 2016 6-21-16

For time:
30 Turkish get-ups
*choose your own weight*

Strict T2B:
3×15

Interval row:
4x…

Monday June 20, 2016 6-20-16

EMOMx12:
4 front squats@75%

3 rounds:
ME strict pull-ups
Rest as needed

“Kelly”

Wednesday April 27, 2016 4-26-16

EMOMx5:
5 hang power snatches

EMOMx5:
3 power snatches

-then-

AMRAPx15:
20 DUs
16 …

Tuesday April 26, 2016 4-25-16

Push jerk
5×10

-then-

“Cindy”
*run 200m after every 2 rounds*

Wednesday April 20, 2016 4-20-16

5RFT:
20 wall balls(20/14)
15 deadlifts(225/165)
10 burpees

Tuesday April 19, 2016 4-19-16

15 mins to establish a 1RM front squat

“Grace”

Tuesday April 19, 2016 4-18-16

EMOMx10:
E-20/15 cal row
O-50 DUs

4RFT:
400m run
25 KBS(53/35)

AMRAPx6:
Push-ups

Thursday April 14, 2016 4-14-16

5RFT:
5 TnG squat cleans(205/145)

-then-

“Nate”

Wednesday April 13, 2016 4-13-16

1 hang squat snatch+ 1 full snatch
5×3

AMRAPx8:
2 power cleans(135/95)
5 over the bar burpe…

Tuesday April 12, 2016 4-12-16

Back squats:
5×10

Back rack lunges:
4×12

Tabata:
5 rounds:
Row
Thrusters(95/65)
Jumpi…

Monday April 11, 2016 4-11-16

15 mins to establish a max for:
1 hang clean+ 1 power clean+ 1 jerk

2 RFT:
30 cal row
30 T2…

Thursday April 7, 2016 4-7-16

24-18-12
Turkish get ups(53/35)
T2B
BB box step ups(135/95)

Wednesday April 6, 2016 4-6-16

EMOMx10:
3 deadlifts @75%

With a 12 minute running clock:
1 min: ME SDHP(115/85)
1 min: ME …

Tuesday April 5, 2016 4-5-16

AMRAPx20:
15 Pull-ups
30 DUs
15 S2O (135/95)
30 DUs

Tuesday April 5, 2016 4-4-16

Squat clean+ front squat complex:
Every :90, complete the following at 85% of your 1RM clean…….

Wednesday March 30, 2016 3-30-16

Every :90 for 5 sets:
10 back squats (AHAP)

4RFT:
50 DUs
400m run w/ med ball(20/14)
50 y…

Tuesday March 29, 2016 3-29-16

Power snatch
5×3 TnG

“Helen”

Monday March 21, 2016 3-21-16

16.4

Thursday March 17, 2016 3-17-16

Every 1:30 for 5 sets:
2 squat snatches@80%

4RFT:
400m run
20 alternating KB snatches(53/35…

Tuesday March 15, 2016 3-15-16

Front squats:
5-2-5-2-5
Perform sets of 5@70% and sets of 2@80%

4 rounds:
ME strict HSPUs

Monday March 14, 2016 3-14-16

16.3

Wednesday March 9, 2016 3-9-16

For time:
40 power snatches(95/65)
50 DUs
400m row
40 front squats
50 DUs
300m row
40 po…

Tuesday March 8, 2016 3-8-16

Flight simulator.
5-50-5. (Must be unbroken)

Strict press
5×5

15-12-9-6-3
S2O(155/105)

Monday March 7, 2016 3-7-16

16.2

Monday February 29, 2016 2-29-16

Front squats:
5×3@80%

Partner “DT”(185/135)

Wednesday February 24, 2016 2-24-16

Power snatch:
5×3 TnG

7 rounds:
7 SDHP (115/85)
7 OHS
7 bar facing burpees

Tuesday February 23, 2016 2-23-16

Push press
7×4

-then-

50 C2B pull-ups
50 thrusters (95/65)
50 box jumps (30/24)

Work…

Monday February 22, 2016 2-22-16

Back squat: 10×3

4xME MUs
:90 rest

5 rounds:
500m row
1:00 rest

Wednesday February 17, 2016 2-17-16

15 mins to establish a 2RM snatch balance.

Sotts press 5×3(AHAP)

5 rounds:
75 DUs
1…

Tuesday February 16, 2016 2-16-16

For time:
1-2-3-4-5-6-7-8-9-10
Clean and jerks (155/105)

*1 round of “Cindy” after each set …

Sunday February 14, 2016 2-15-16 (Presidents’ Day)

One class will be held at 8am. No evening classes.

Monday February 8, 2016 2-8-15

Front squat:
5×7@70%

Conditioning:
Tabata:
Strict press (45/35)
Back squats
Push press

Friday February 5, 2016 2-5-16

Establish a 1RM for the day of:
Clean complex:
1 hang power clean+ 1 hang squat clean+ 2 jerks …

Wednesday February 3, 2016 2-3-16

Let’s chip away!

100 DUs
80 wall balls (20/14)
60 KBS (53/35)
40 cal row
20 deadlifts (31…

Tuesday February 2, 2016 2-2-16

Every 1:30 for 9:00:
1 full snatch+ 1 OHS @80%

For time:
MUs:
1-2-3-4-5-6-5-4-3-2-1

-THE…

Monday February 1, 2016 2-1-16

Back squat: 7×3 (AHAP)

-then-

AMRAPx7:
Ascending ladder…2/2…4/4…6/6 etc..
Front squ…

Sunday January 24, 2016 1-25-16

No class on Monday 1/25/16. For anyone interested in an at home workout……
For time:
50-40-3…

Friday January 22, 2016 Winter weather closings

No classes on 1/22/16 or 1/23/16 due to the projected weather.

Tuesday January 19, 2016 1-19-16

Every 2:00 for 14:00

3 Way Clean + 1 Jerk (hip, above the knee, floor)

5 Rounds

5-7-9…

Tuesday January 12, 2016 1-12-16

Every 30sec for 10 minutes

1 Deadlift (AHAP)

-then-

1A) 5×3 Pause Front Squat (AH…

Monday January 11, 2016 1-11-16

EMOM for 9
3 Power Snatch (AHAP)

-then-

1A) 3x MAX Pull ups
1B) 3x 8 Thrusters (AHAP)

Friday January 8, 2016 1-8-16

5×4 Power Snatch (build to a heavy set)

-then-

1A) 5×8 Barbell Bench
1B) Strict T2B/ K2…

Wednesday January 6, 2016 1-6-16

Every 2:00 for 14:00
3 Deadlifts + 2 Power Cleans (build to a heavy complex for the day)

-t…

Tuesday January 5, 2016 1-5-16

5 Rounds

25 Calorie Row
15 HSPUs
10 OH Squats 135#/85#

Rest :45 each round

*complete…

Monday January 4, 2016 1-4-16

EMOM for 10
2 Cleans + 1 Jerk (use same weight throughout the EMOM)

-then-

*Complete …

Thursday December 24, 2015 12/24/15-12/25/15

No classes on Christmas Eve or Christmas Day. Enjoy your holiday!

Monday December 21, 2015 12-21-15

Work up to a 5 rep back squat max of the day

1A) 5 x Max pull ups; weighted
1B) 5 x Max Stri…

Thursday December 17, 2015 12-18-15

6 Rounds

6 Deadlifts 315#/225#
12 Strict T2B
18 C2B Pull ups

-Rest 5min-

For time:…

Tuesday December 15, 2015 12-15-15

EMOM for 10
1 Full snatch (start at 60-65% of your max snatch)

-then-

1A)5×6 Strict Pu…

Monday December 14, 2015 12-14-15

5 x 2/4 Front/Back Squat (AHAP)
-then-

EMOM for 10
3 Clean + 1 Jerk (Start at 50% of clean…

Thursday December 10, 2015 12-11-15

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench pr…

Tuesday December 8, 2015 12-9-15

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

Pull ups (strict) weighted preferred
*scale if needed*…

Monday December 7, 2015 12-8-15

15×1 Deadlift (complete 1 deadlift every 30sec)
-then-

Tabata Push Press 75#/35#
Tabata…

Friday December 4, 2015 12-5-15

21-15-9

Deadlift 275#/205#
Box Jumps 24″/20″

– Rest 5 minutes –

For time:

15 t…

Thursday December 3, 2015 12-3-15

5×3 Strict Press (AHAP)

Every 1:30 for 9:00

3 Clusters (add weight each round) AHAP; record…

Sunday November 29, 2015 11-30-15

5×2 Hang Power Snatch (AHAP)

-then-

Barbell Bench find 10 RM

-then-

For time:

Friday November 27, 2015 11-27-15

Deadlift: find 10RM max

-then-

35-25-15

SDHP 75\55#
Wall Balls 20/14#
Pullu…

Wednesday November 25, 2015 11-25-15

7 Rounds
1 Power Snatch + 5 OH Squats AHAP

-then-

3 Rounds
Rest 2:00 between rounds

Tuesday November 24, 2015 11-24-15

Find 10RM push press
-then-

For time:

50 cal row
30 Thrusters 95/55#
3 Rope climbs 1…

Monday November 23, 2015 11-23-15

Barbell Back Squat – find 10 rep max (RM)

-Then-

14 min EMOM

EVEN: 5 Power Snatches…

Saturday November 21, 2015 11-21-15

EMOM for 14

EVEN: 5 Power Cleans
ODD: 30 Double Unders

*begin at 50% of your max power c…

Friday November 20, 2015 11-20-15

5×5 Barbell Back Squat (add 2.5 – 5 lbs from last week)

REST 5 minutes

5 Rounds

AM…

Monday November 16, 2015 11-16-15

Class workout:

Hang snatch(above knee):
5×2

Snatch pulls:
3×3

Conditioning:
5RFT:…

Thursday November 12, 2015 11-12-15

A. Competitor

30-20-10
Cal row
Wall balls(30/24)
30 target burpees
10-20-30
Wall balls(30…

Tuesday November 10, 2015 11-10-15

A. Competitor

1 FS+1 push jerk. Find a max for the day

2-4-6-8-10
Thrusters(135/95)

Monday November 9, 2015 11-9-15

A. Competitor

Sotts press 5×3(AHAP)

8×1: Snatch complex:
1 snatch grip DL+1 pause ful…

Monday November 2, 2015 11-2-15

A. Competitor

Wodapalooza WOD 7

B. Regular

Flight simulator

Then….

5 round…

Thursday October 29, 2015 10-29-15

10 Deadlifts (225/155)
5 Ring Muscle Ups
10 Deadlifts (255/175)
5 Ring Muscle Ups
10 Deadlift…

Wednesday October 28, 2015 10-28-15

Tabata:
Strict press(45/35)
Front squat
Push press
OH squat.
Perform each movement indivi…

Monday October 26, 2015 10-26-15

A. Competitor

EMOMx8:
Even- 20 cal row
Odd- 10 OTR burpees

5 rounds:
50 DUs
15 bo…

Thursday October 15, 2015 10-15-15

Flight simulator. Unbroken DUs. (10-20-30-40-30-20-10)

5 rounds:
200m row/200m run (sprint bo…

Tuesday October 13, 2015 10-13-15

A. Competitor

“Linda”

B. Regular

EMOMx12:
2 deadlifts
2 power cleans
2 hang clea…

Monday October 12, 2015 10-12-15

No class today

Friday October 9, 2015 10-9-15

Run a 5k

Thursday October 8, 2015 10-8-15

Snatch grip push press 5×3

EMOMx9: Push jerks:
5 reps@55% for 3 mins
3 reps@%65% for 3 mins

Wednesday October 7, 2015 10-7-15

Conditioning:
21-18-15-12-9-6
Cal row
Target burpees

Strength: back squat
5-4-3-2-1

Monday October 5, 2015 10-5-15

A. Competitor

Establish a snatch complex max (1 full snatch+ 1 hang snatch (below knee)+ 1 ha…

Thursday October 1, 2015 10-1-15

A. Competitor

Snatch complex (1 full snatch+2 OHS):
5×1@75%

Conditioning:
5RFT:
10 …

Tuesday September 29, 2015 9-29-15

A. Competitor

Back squat: 5×7@70%. After each set of squats, perform 1 MU complex (7 ring pull…

Monday September 28, 2015 9-28-15

A. Competitor

EMOMx10:
1 hang squat clean+1 jerk@80%

Conditioning:
4RFT:
400m run
10 d…

Thursday September 24, 2015 9-24-15

A. Competitor

EMOMx20:
Min 1: 40 DUs
Min 2: 20 pull ups
Min 3: 10 burpee box jumps(24/20)

Wednesday September 23, 2015 9-23-15

Back squat:
10×3@80%

A. Competitor

EMOMx16:
Even-1 power clean+2 hang cleans+1 power cle…

Tuesday September 22, 2015 9-22-15

A. Competitor

30 jumping lunges
5 legless rope climbs
30 jumping lunges
4 legless rope c…

Monday September 21, 2015 9-21-15

A. Competitor

E2MOMx20:
1 DL+1 power clean+1 hang squat clean+1 push jerk. Add 10-20# each s…

Wednesday September 16, 2015 9-16-15

20 mins to establish a snatch complex max of:
1-5 second snatch grip deadlift+ 1 power position …

Monday September 14, 2015 9-14-15

A. Competitor

Clean and jerk: 20 mins:
Work up to 80% and stay there. If you get to 80% befo…

Wednesday September 9, 2015 9-9-15

A.
10 minutes of agility ladder

B.
EMOMx10:40 DUs

Competitor

Strength: front squat…

Tuesday September 8, 2015 9-8-15

A. Competitor

Conditioning (30 sec on / 30 sec off):
10 minutes of calorie row
*goal is 90…

Tuesday September 1, 2015 9-1-15

A. Competitor
WOD:
0:00-10:00
Even: 15 cal row
Odd: 12 over the rower burpees

10:00-20:…

Monday August 31, 2015 8-31-15

A. Competitor

21 pistols (53/35KB)
15 clean and jerks (185/135)
9 MUs

Rest 15 mins. …

Friday August 28, 2015 8-28-15

Conditioning:
Flight Simulator (unbroken DUs):
5-10-15-20-25-30-35-40-45-50-45.. All the way ba…

Thursday August 27, 2015 8-27-15

Conditioning:
Sprint Intervals:

8x250m row (1 minute rest)

Deadlifts:
1×10 @135
2×8 @18…

Wednesday August 26, 2015 8-26-15

8-200m sprints
(Competitor:30 second cap. Regular:45 seconds)

Rest 1:1

A. Competitor

Tuesday August 25, 2015 8-25-15

A. Competitor

5 sets of 3 position power snatch @75% (floor, hang, hi-hang)

Conditioni…

Monday August 24, 2015 8-24-15

A. Competitor

Strength:
10 Rounds total
5 rounds:
30 DUs
1 squat clean and jerk @75%
5 r…

Thursday August 20, 2015 8-20-15

A. Competitor
2-800s(2:15 or better)
2-400s(1:10 or better)
2-200s(:35 or better)
2-100s(:17…

Wednesday August 19, 2015 8-19-15

A. Front squats:
1×10(light)
3×5(moderate;build up)
1×5@75%
1×4@80%
1×3@85%
1×2@90%
1×1@95…

Tuesday August 18, 2015 8-18-15

A. Competitor

6×3 TNG power snatches every :90(add weight each set)

Snatch pulls 3×3

EM…

Monday August 17, 2015 8-17-15

A. Competitor

20 minutes (running clock) to establish a 1RM clean and jerk

B.O. Row 5x…

Thursday August 13, 2015 8-13-15

A. Competitor

Deadlifts 6×3(AHAP)

Conditioning:
4RFT:
5 deadlifts (315/205)
5 burpe…

Wednesday August 12, 2015 8-12-15

A. Competitor

Strength: Hang Power Cleans (HPC)

E2MOM for 6 sets: 1 HPC below knee +2 HPC …

Tuesday August 11, 2015 8-11-15

A. Competitor

5 sets of:
2 front squats +1 push jerk @80% of push jerk max. (try to use the …

Monday August 10, 2015 8-10-15

A. Competitor

E2MOM for 8 sets: 2 BTN push press +1 OHS (increase weight each set)

Con…

Thursday August 6, 2015 8-6-15

Snatch balance 5×3 (AHAP)

Snatch complex: 1 pause hang squat snatch (3 sec pause below kne…

Wednesday August 5, 2015 8-5-15

A. Competitor

Get your running shoes!

2-800s (3:45 or less)
3-400s (1:15 or less)
4-…

Tuesday August 4, 2015 8-4-15

A. Competitor

Every 2:30 for 17:30 (8 sets), complete,
1 deadlift +1 hang squat clean +1 ful…

Monday August 3, 2015 8-3-15

A. Competitor

Front squat- 5×3@80%

Conditioning:
AMRAPx20:
18 cal row
12 C2B
6 target …

Thursday July 30, 2015 7-30-15

A. Competitor
EMOMx5:
7 deadlifts/7 thrusters (115/85)
(1 minute rest)

EMOMx5:
7 box jump…

Tuesday July 28, 2015 7-28-15

A. Competitor
Back squat: 1×5@65%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%

Rest as needed, the…

Monday July 27, 2015 7-27-15

A. Competitor
25 mins to establish a 1RM clean and jerk

Rest as needed, then…..
3 RFT…

Thursday July 23, 2015 7-23-15

A. Competitor
Back squat:
7×2

Conditioning:
3 RFT:
800m run
21-15-9
KBS
Burpees

Tuesday July 21, 2015 7-21-15

EMOMx14:
1 squat clean+1 push press+1 split jerk @75% of push press max

WOD:
“Grace”

Monday July 20, 2015 7-20-15

OH squat
3-3-3-3. Work to a heavy load

Conditioning:
9-7-5
Squat snatch@80%
Bar MUs

Thursday July 16, 2015 7-16-15

1 snatch high pull + 1 hang squat snatch. 7×1

Conditioning:
21 power snatches (75/55)
20 DUs…

Tuesday July 14, 2015 7-14-15

Hang Clean (25min)
Prep:
3 x 2 Reversing Pause Clean Extension + 2 Hi-Hang Power Clean

Thursday July 9, 2015 7-9-15

Back Squat prep:
1×10 w/bar
2×6 @50%

Back squats:
4×5 @70%

Conditioning:
AMRAPx10:

Tuesday July 7, 2015 7-7-15

25 mins to establish a 1RM for:
1 hang squat snatch + 1 full snatch

Conditioning:
10 rounds:…

Monday July 6, 2015 7-6-15

EMOMx7:
30 DUs/5 deadlifts @ 70%

Then….

4 rounds:
500m row
20 T2B
20 WBs (20/14)

Thursday July 2, 2015 7-2-15

1 thruster + 1 push press + 1 push jerk + 1 split jerk. 7×1. (Work up to a heavy max for the day)…

Tuesday June 30, 2015 6-30-15

“Nate”

Then….

Back squats: 5×5@70%

Sunday June 28, 2015 6-29-15

Power clean 1×5@50%, 1×4@60%, 1×3&70%, 1×2@80%, 1×1@90%

AMRAPx20:
400m run
15 box ju…

Thursday June 25, 2015 6-25-15

Snatch complex:
1 full snatch + 1 OHS. 8×1 (AHAP)

Conditioning:
AMRAPx20:
5 power snatches …

Tuesday June 23, 2015 6-23-15

Clean complex: 1 pause full clean (3 second pause below knee) + 1 front squat + 1 jerk. 7×1

Monday June 22, 2015 6-22-15

Sotts press 4×3

Hang snatch (AHAP)
2-2-2-2-2

Conditioning:
3 RFT:
15 OHS (115/85)
10…

Thursday June 18, 2015 6-18-15

AMRAPx30:
3 clean and jerks (185/135)
6 MUs
9 KBS (70/53)
12 T2B

Tuesday June 16, 2015 6-16-15

3 position squat snatch (1 full snatch + 1 hang snatch + 1 power position snatch) 7×1

Cond…

Monday June 15, 2015 6-15-15

20 minutes (running clock) to establish a max for the day of:
1 power clean + 1 hang clean + 1 j…

Thursday June 11, 2015 6-11-15

For time:
50 squat cleans (225/155)

*SCALE AS NEEDED*

Tuesday June 9, 2015 6-9-15

20 mins (running clock) to establish a 1RM snatch

Conditioning:
400m run
20 S2O (135/95)

Monday June 8, 2015 6-8-15

3 rounds:
10 HSPUs
10 FS (185/135) *no rack if possible*
10 OTB burpees

Rest 5 mins.

Thursday June 4, 2015 6-4-15

EMOMx30:

Min 1: 1 snatch pull + 1 pause squat snatch (3 sec pause below knee) @ 80%

Min 2…

Tuesday June 2, 2015 6-2-15

OHS
5-4-3-2-1

Conditioning:
4 rounds of:
1:00 ME wall balls
1:00 rest
1:00 ME calorie…

Monday June 1, 2015 6-1-15

Snatch grip deadlift 5×3

Sotts press 5×3

Conditioning:
3 rounds:
50 DUs
12 deadlifts…

Thursday May 28, 2015 5-28-15

For time:

10 clean and jerks (135/95)
75 DUs
20 clean and jerks (155/115)
50 DUs
30 clea…

Tuesday May 26, 2015 5-26-15

Hang snatch (above knee)
2-2-2-2-2

Conditioning:
EMOMx21:
Min 1: 4 Burpee MUs
Min 2: 40 DU…

Monday May 25, 2015 5-25-15

“Lumberjack 20”

Thursday May 21, 2015 5-21-15

Clean complex (1 DL + 1 power clean + 1 hang clean + 1 jerk) 7×1@80% of your 1RM jerk.

Condit…

Tuesday May 19, 2015 5-19-15

Full snatch @ 80%
1-1-1-1-1-1-1

Conditioning:
500m row
5 bar MUs
10 strict HSPUs
400m…

Monday May 18, 2015 5-18-15

21-15-9
OHS (95/65)
Bar facing burpees
Pull-ups

Rest 7 minutes

AMRAPx10:
Ascending…

Thursday May 14, 2015 5-14-15

Snatch complex (1 snatch grip high pull+ 1 full snatch). 12 minutes (running clock) to work to a …

Monday May 11, 2015 5-12-15

Back squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@103%

Front squat: 1×5@60%, 1x…

Sunday May 10, 2015 5-11-15

Run 3 miles

Row 2K meters

100 DUs

Thursday May 7, 2015 5-7-15

20 minutes (running clock) to establish a 1RM hang clean

Conditioning:
100 DUs
5 squat clea…

Wednesday May 6, 2015 5-6-15

Strict press x 2 every 90 seconds for 10 sets. Work to a heavy load

Conditioning:
30 snatches…

Tuesday May 5, 2015 5-5-15

Back squat: 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

Front squat: 1×5@60%, 1×5@65%, 2×5@70%

Condi…

Sunday May 3, 2015 5-4-15

2 rounds for time:
18 calorie row
15 thrusters (95/65)
12 pull-ups

Rest 5 minutes

Thursday April 30, 2015 4-30-15

Overhead squat
2-2-2-2-2

3 rounds for time:
21 Wallballs (20/14)
14 HSPUs
7 Deadlifts …

Tuesday April 28, 2015 4-28-15

Back squat: 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

Front squat: 1×5@60%, 1×5@65%, 2×5@70%

Con…

Sunday April 26, 2015 4-27-15

3 rounds for time:
5 Ring muscle-ups
10 squat cleans (135/95)
20 box jumps (24″/20″)

*SCA…

Thursday April 23, 2015 4-23-15

20 mins (running clock) to establish a 1RM clean and jerk.

3×12 strict T2B

AMRAPx7:
4…

Monday April 20, 2015 4-21-15

Back squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%

Front squat: 1×5@65%, 1×4@75%, 1×4…

Monday April 20, 2015 4-20-15

100 DUs
30 Burpees
21 Deadlifts (155/115)
20 Burpees
15 Power cleans (155/115)
10 Burpees

Tuesday April 14, 2015 4-14-15

Back squat: 1×5@65%, 1×5@70%, 1×5@75%, 1×5@80%

Front squat: 1×5@60%, 3×5@65%

Conditioni…

Sunday April 12, 2015 4-13-15

15 HSPUs
5 squat cleans (245/180)
12 HSPUs
4 squat cleans
9 HSPUs
3 squat cleans
6 HSPU…

Thursday April 9, 2015 4-9-15

EMOMx15:
Clean complex(1 deadlift+1 power clean+1 hang clean+1 jerk)

Conditioning:
4 RFT…

Tuesday April 7, 2015 4-7-15

Back squat: 1×5@70%, 1×5@80%, 1×2@85%,1×3@90%,1×1@100%

Front squat: 1×5@65%, 1×4@75%, 1×4@…

Monday April 6, 2015 4-6-15

100 DUs
10 squat snatches (155/105)
80 DUs
8 squat snatches
60 DUs
6 squat snatches
40…

Thursday April 2, 2015 4-2-15

Back squat: 1×4@75%, 3×4@80%

Front squat: 1×5@60%, 1×5@65%, 2×5@70%

Conditioning:
5 RFT:

Tuesday March 31, 2015 3-31-15

Deadlifts 5×3@80%

3xME Strict T2B

Conditioning:
21-15-9
Deadlifts(225/155)
Bar facing bu…

Monday March 30, 2015 3-30-15

Back squat: 1×6@70%, 1×6@80%, 1×3@90%, 1×2@95%

Front squat: 1×5@65%, 1×4@75%, 2×4@80%

Rest …

Thursday March 26, 2015 3-26-15

Back squat: 1×6@65%, 1×6@75%, 2×5@80%

Front squat: 1×5@60%, 1×5@65%, 2×5@70%

Conditioni…

Tuesday March 24, 2015 3-24-15

EMOMx20:
1 power position clean + 2 jerks. Add 5-10 lbs each set. If u fail, go back to the last…

Sunday March 22, 2015 3-23-15

10-1/1-10
OHS (135/95)
Bar facing burpees

Rest 3 mins

6 min AMRAP:
6 hang squat clea…

Thursday March 19, 2015 3-19-15

EMOMx40:

First 20 mins:
Even: 30 DUs
Odd: 3 MUs

Second 20 mins:
Even: 8 HSPUs
Odd: 10…

Monday March 16, 2015 3-17-15

Back squat: 1×8@65%, 1×8@70%, 1×8@75%,
1×8@80%

Front squat: 1×5@60%, 1×5@65%, 2×5@70%

Rest…

Monday March 16, 2015 3-16-15

Snatch balance 5×3

Squat snatch 7×1@80%

Rest as needed.

Conditioning:
5 rounds of:
40…

Wednesday March 11, 2015 3-12-15

15-12-9
Thrusters(95/65)/Pull-ups

30 box jumps (30/24)

9-12-15
Thrusters(95/65)/Pull-…

Monday March 9, 2015 3-10-15

Back squat:
1×10 @60%
1×10 @65%
1×8 @70%
1×8 @75%

Front squat:
1×5 @60%
1×5 @65%
2x…

Monday March 9, 2015 3-9-15

Begin at 0:00
3 rds of:
15 cal row/15 WBs (30/20)

Begin at 12:00
3 rds of:
15 burpee box j…

Tuesday March 3, 2015 3-3-15

Back squat: 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%
Front squat: 1×5@60%, 1×5@65%, 2×5@70%
CONDITIO…

Monday March 2, 2015 3-2-15

4 rds of:
500m row
10 OHS (155/105)

Rest 5 min

7 min AMRAP:
7 hang snatch (95/65)
7 C2B…

Thursday February 26, 2015 2-26-15

Back squat: 1×10@60%, 1×8@65%, 1×6@70%, 1×6@75%, 1×6@80%
Front squat: 1×5@60%, 1×5@70%, 2×5@75%

Wednesday February 25, 2015 2-25-15

5 rounds of:

500m row (conversationalist pace)

10 KBS (70/53)

 

Mobility

Tuesday February 24, 2015 2-24-15

OH squat- 5×2 (add 10-20lbs each set)
3xME- C2B pull-ups (1 min rest between sets)
Conditioning…

Sunday February 22, 2015 2-23-15

15 min running clock of:
1 pause squat clean (3 sec pause below knee) + 1 jerk. Work to a heavy …

Thursday February 19, 2015 2-19-15

Snatch complex (1 power position snatch + 1 OHS) 7×1@80%
 
Conditioning:
14.1

Tuesday February 17, 2015 2-17-15

CLOSED!

Thursday February 12, 2015 2-12-15

10 rounds of:
250m row
10 thrusters (95/65)
10 bar facing burpess/10 pull-ups (alternate betwe…

Tuesday February 10, 2015 2-10-15

Back squat: 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%
Front squat: 1×5@60%, 3×5@70%
WOD:
7 rds of:

Monday February 9, 2015 2-9-15

EMOMx30:
Min 1: 5 deadlifts (315/205) and 20 DUs
Min 2: 12 box jump overs (24/20)
Min 3: 1…

Thursday February 5, 2015 2-5-15

STRENGTH: FS/BS-2/2×4. Perform 2 front squats immediately followed by 2 pause back squats. 3 seco…

Monday February 2, 2015 2-3-15

Power position snatch 4×2
Sotts press 5×5
CONDITIONING:
21 power snatches (95/65)
21 burpees

Thursday January 29, 2015 1-29-15

STRENGTH: FS/BS- 4/7×4 @ 80% of FS. (Perform 4 front squats, rack the weight and immediately comp…

Tuesday January 27, 2015 1-27-15

EMOM x 10
Snatch complex (1 pause full snatch (3 sec. pause below knee) + 1 OHS)

 
Bent…

Thursday January 22, 2015 1-22-15

15 min to establish a 1RM squat clean (from the floor)
 
Conditioning:
10-9-8-7-6-5-4-3-2…

Tuesday January 20, 2015 1-20-15

15 min (running clock) of:
Power squat snatch. Work to a heavy single.
 
3xME HSPUs. (1 m…

Thursday January 15, 2015 1-15-15

Clean complex (1 power clean+1 FS+ 1 jerk) 5×1
Pause clean pulls (3 sec. pause below knee then f…

Tuesday January 13, 2015 1-13-15

Hang snatch (above knee) 5×1
Sotts press 5×5
Conditioning:
3 rds of:
20 cal row
15 T2B
10 H…

Monday January 12, 2015 1-12-15

Back squat 5×5

Conditioning:
4 min of ME burpees
rest as needed, then…..
7 min AMRAP:
7 …

Thursday January 8, 2015 1-8-15

Snatch balance 5×5
Snatch complex (1 full snatch from the floor + 1 OHS) 5×1

Conditioning:
E…

Monday January 5, 2015 1-5-15

1 power snatch (full) @ 80% every 45 seconds for 6 min
 
Conditioning:
EMOM x 20
First 1…

Tuesday December 30, 2014 12-30-14

Pause front squats 5×3 (AHAP, 3 sec. pause at the bottom)
 
Conditioning:
EMOM x 30:
Min…

Monday December 29, 2014 12-29-14

Power cleans (no squat)5×2 @ 80%
Pendlay Row 4×5 (AHAP)
 
Conditioning:
3 rounds of:
15…

Monday December 22, 2014 12-22-14

Pause Back Squats 7×2 @ 80% (3 sec pause at the bottom)

EMOM: 21
Min 1- 40 DUs
Min 2- 10 S2O…

Thursday December 18, 2014 12-18-14

Clean complex (1 power clean+1 hang clean+1 front squat) 5×1 @ 80%
Pendlay row 5×5 (AHAP)
&nbsp…

Tuesday December 16, 2014 12-16-14

15 mins (running clock) of:
1 high pull (snatch grip) + 1 power position snatch (full squat) (AH…

Monday December 15, 2014 12-15-14

Strict press 5×3
Bentover row 4×3 (AHAP)

Conditioning:
EMOM: 15
Min 1- 8 strict pull-ups
M…

Thursday December 11, 2014 12-11-14

Deadlifts 5×2 (AHAP).  Reset after each rep
Deadlifts 3×3 @ 70% (TNG)
 
Conditioning:
Ca…

Tuesday December 9, 2014 12-9-14

15 min (running clock) of:
Power squat cleans
(work to a heavy single)
 
Conditioning:

Monday December 8, 2014 12-8-14

15 min (running clock) of:
Power position squat snatch
(Work to a heavy single.)
 
Condi…

Thursday December 4, 2014 12-4-14

5×1 Hang power clean and jerk
3×3+1 Hang power clean and jerk @ 80-85%
Conditioning:
20 min EM…

Tuesday December 2, 2014 12-2-14

Power snatch 5×2 (from the floor)
Power snatch 3×3 @ 80-85%
Conditioning:
10 min AMRAP of:
15…

Monday December 1, 2014 12-1-14

Power cleans 5×2 (from the floor)
3×4 power cleans (from the floor) @ 80-85%

Conditioning
5 …

Tuesday November 25, 2014 11-25-14

5×2 Snatch from the Power Position (full)

3×3 Snatch from the Power Position (full) @80% of 1r…

Sunday November 23, 2014 11-24-14

5×2 Hang Power Clean (above the knee)

3×4 Hang Power Clean (above the knee) @80-85% of 1…

Friday November 21, 2014 11-22-14

With a partner complete:

100 Burpees
90 B.W. Squats
80 DeadLifts 225/175
70 Push ups
60 Sh…

Friday November 21, 2014 11-21-14

4 Rounds
500m Row
15 Thrusters 95/55lbs

Wednesday November 19, 2014 11-20-14

4×3 Push Jerk @70-75%

4×3 Pause Back Squat @70-75% of 1rm back Squat (3sec pause)

EMOM …

Tuesday November 18, 2014 11-18-14

5×1 Hang Power Clean (above the knee)

4×3 Strict Press

Cond.

21-18-15
KB Swings 70/40l…

Monday November 17, 2014 11-17-14

5×1 Snatch (full) *from the power position*

4×5 Front Squat

Cond.
5 Rounds
20 Wall Balls…

Thursday November 13, 2014 11-13-14

5×3 Pause Back Squat (3 sec hold in bottom)

4×3 Push Jerk (AHAP)

Cond.
60 Thrusters…

Tuesday November 11, 2014 11-11-14

– 5×1 Hang Power Clean (above the knee)
– 3×3 Hang Power Cleans (unbroken)
– 4×3 Bent Over Row

Monday November 10, 2014 11-10-14

5×1 Snatch
THEN
4×3 Strict Press
THEN

Buy in: 15 OH Squats 185/115lbs
100 DUs
30 Push …

Friday November 7, 2014 10-8-14

5×1 Snatch (full)
THEN

4×5 Front Squat (AHAP)
THEN
EMOM for 18
Min 1: 10/8 Cal Row (men…

Wednesday November 5, 2014 11-6-14

4×5 Back Squat (AHAP)
THEN

EMOM for 18
Even: 4 Squat Cleans (AHAP)
Odd: 8 Burpees over t…

Wednesday November 5, 2014 11-5-14

4×3 Push Jerk (AHAP)
THEN

A) 4×5 B.O. Row (AHAP)
B) 4×15 T2B
THEN
3 Rounds:
75 DUs
1…

Tuesday November 4, 2014 11-4-14

5×1 Power Clean + 1 Jerk
THEN
3×3 Unbroken Power Clean (As heavy as possible)

THEN
5 Ro…

Monday November 3, 2014 11-3-14

5×1 Snatch (full)
THEN
With a running clock:
10 Rounds
3 Chest 2 Bar Pull ups
3 Squat clean…

Thursday October 30, 2014 10-31-14

5 Rounds for time:
10 Pull Ups
15 Wall Balls 30/20#
20 H.R. Push Ups

Wednesday October 29, 2014 10-30-14

2 Rounds For Time:
10 Snatches (full) 185/125lbs
20 T2B/K2E
10 Shoulders to Overhead 185/125lb…

Wednesday October 29, 2014 10-29-14

4×3 Pause Back Squat (3sec pause at bottom) AHAP
THEN
4×3 Barbell Bench (3 sec decent, 3 sec pa…

Monday October 27, 2014 10-28-14

5×1 Hang Power Clean (above the knee)
THEN

6-5-4-3-2-1
Hang Clean (above the knee) + Jer…

Sunday October 26, 2014 10-27-14

7×1 Snatch (above the knee)
THEN
4×5 Front Squat
THEN

EMOM for 10
0 – 10min complete
1…

Friday October 24, 2014 10-25-14

EMOM for 10
1 Squat Clean + 1 Front Squat
Rest 5min

THEN
3 Rounds:
400m Run
7 Hang…

Wednesday October 22, 2014 10-23-14

5×5 Front Squat
THEN

21 Pull Ups
12 Deadlifts 275/225lbs
9 HSPUs
15 Pull Ups
12 Deadli…

Wednesday October 22, 2014 10-22-14

5×2 Split Jerk (AHAP)
THEN

1A) 5×5 Barbell Bench (AHAP)
1B) 3x60sec Strict T2B
THEN
For …

Monday October 20, 2014 10-21-14

5×2 Snatch (full)
THEN
3×3 Touch -N- Go Snatch (full) (drop weight 20-30lbs from 5×2 set)
THEN…

Sunday October 19, 2014 10-20-14

5×1 – 1 Hang Power Clean + 1 Hang Squat Clean (AHAP)
THEN
4×3 – Push Press (AHAP)

THEN

Friday October 17, 2014 10-18-14

400m Run
21 Front Squats 115/65lbs
21 Push Press 115/65lbs
400m Run
15 Front Squats
15 P…

Friday October 17, 2014 10-17-14

Power Clean & Jerk 4×5 (AHAP)
THEN
Power Snatch 4×5 (AHAP)
THEN

500m Row
10 Power Clea…

Friday October 17, 2014 10-16-14

Back Squat 6×3 (work to a heavy set of 3 reps)
THEN
EMOM for 15 (alt. each minute)
1. 15 cal …

Tuesday October 14, 2014 10-15-14

EMOM for 10
EVEN: 7 OH Squats (AHAP)
ODD: 10 Pull ups

Rest 4min THEN

EMOM for 15…

Sunday October 12, 2014 10-13-14

CLOSED

Run 10k for time:

Thursday October 2, 2014 10-2-14

4×5 Back Squat (AHAP)
THEN

4 Rounds for time:
20 Wall Balls
20 Box Jumps 24/20″
20 Singl…

Tuesday September 30, 2014 9-30-14

5×2 Cleans (full)
THEN
1A) 4×15 T2B/ K2E
1B) 3xME HSPUs

THEN
4 Rounds
400m Run
20 …

Monday September 29, 2014 9-29-14

5×2 snatch (full)
THEN
Open workout 12.1
7min AMRAP
As many 6′ burpees as possible

Saturday September 27, 2014 9-27-14

Complete this sequence for 34 minutes

:30sec Wall Balls 20/14″
:30 REST
:30 Box Jumps …

Friday September 26, 2014 9-26-14

For time: 3k Row

Thursday September 25, 2014 9-25-14

4×5 Front Squats (2 sec hold in bottom of the squat)
THEN

4 Rounds
10 HSPUs
20 Pistols …

Monday September 22, 2014 9-23-14

-5×1 Squat Clean (above the knee) @80%
THEN
-5×1 Split Jerk @80% (from the rack)

Every 3…

Monday September 22, 2014 9-22-14

5×1 Squat Snatch
THEN

10 min AMRAP
10 Power Snatch 75/55lbs
20 T2B/K2E
30 DUs

Saturday September 20, 2014 9-20-14

Partner WOD

20 Deadlift 315/225lbs
200m Run
20 Hang Cleans 225/135lbs
200m run
20 Shoulder…

Friday September 19, 2014 9-19-14

4 Rounds:
1:00 Wall Balls 20/14lbs
1:00 KB Swings 70/40lbs
1:00 Burpee Box Jumps 24/20″
1:00 …

Friday September 19, 2014 9-18-14

Front Squat 4×5 (AHAP)
THEN
Push Jerk 3×3 (AHAP)

Tuesday September 16, 2014 9-17-14

EMOM for 30
* Complete this sequence alternating minutes, for 30min:

Min 1 – 1 Power Clea…

Monday September 15, 2014 9-16-14

5×1 Squat Snatch (AHAP)
THEN
5×1 Push Press (AHAP)
THEN

3 Rounds
15 Shoulder to Overh…

Sunday September 14, 2014 9-15-14

5×1 Snatch above the knee
THEN
15-12-9-6-3
Squat Cleans 135/85lbs
HSPUs
Box Jumps 30/24″

Friday September 12, 2014 9-13-14

Partner WOD: Split between two people
1 mile run
100 Wall Balls
80 Burpees
60 Sit Ups
40 P…

Thursday September 11, 2014 9-12-14

20 Min AMRAP

9 Lunges 135/95lbs
9 Abmat Situps
9 Box Jumps 30/24″
9 Over Head Squats 135/95…

Thursday September 11, 2014 9-11-14

Front Squat 5×5 as heavy as possible (AHAP)
THEN

3×5 Touch & Go Cleans (AHAP)
+1 set @8…

Tuesday September 9, 2014 9-9-14

Deadlift 6×2 @75%
THEN

30 Box Jumps 30/24″

4 Rounds
*Alternating rounds between run/…

Sunday September 7, 2014 9-8-14

Back Squat 4×2 @70%
THEN

5 Rounds
12 KB Swings 70/40lbs
12 Split Jumping Lunges
12 H….

Thursday September 4, 2014 9-4-14

Overhead Squat 6×2 @80%
THEN
With a running clock complete:
4 Rounds of

15 Deadlifts 185/13…

Thursday September 4, 2014 9-4-14

Overhead Squat 6×2 @80%
THEN
With a running clock complete:
4 Rounds of

15 Deadlifts 18…

Wednesday September 3, 2014 9-3-14

EMOM for 20
1 Power Clean + 1 Hang Clean(above the knees) + 1 Jerk

Tuesday September 2, 2014 9-2-14

Push Press 5×3
THEN

20 weighted lunges (with Barbell on Back) 185/125lbs

5 Rounds
15 …

Saturday August 30, 2014 8-30-14

Front Squat 6×2 @80%
THEN
Snatch up to 80%
THEN
Clean & Jerk up to 80%

Thursday August 28, 2014 8-29-14

Front Squat 6×2 @80%
THEN

EMOM FOR 10
2 Power Snatch (from the floor)
THEN
*Courte…

Thursday August 28, 2014 8-28-14

Deadlift 3×3 @90%
THEN
Weighted Pull ups 3×5

THEN
3 rounds
1:00 Box Jumps
1:00 TTB…

Tuesday August 26, 2014 8-26-14

Push Jerk 6×2
THEN
EMOM for 10

1 Power Clean + 2 Hang Clean + 1 Jerk
THEN
3 Rounds

Monday August 25, 2014 8-25-14

Back Squat 6×2 @80%
BB Bench 5×5 @80%
THEN

4x400m run rest 1:1

Saturday August 23, 2014 8-23-14

Front Squat 3×10 (Heavy as possible)

THEN
100 DUs
50 Wall Balls 20″/14″
40 Burpees
30 …

Friday August 22, 2014 8-22-14

Power clean (find 2rm of the day)
THEN
Bench Press 4×8

THEN
EMOM for 15
2 Cleans + 1…

Wednesday August 20, 2014 8-20-14

Snatch Balance (3rm of the day)
THEN

1A) Good Mornings 4×8
2B) T2B 4×20 (strict)
THEN

Monday August 18, 2014 8-19-14

Push Jerk find 3rm of the day
THEN
4×5 Weighted Pull ups

THEN
For time:
800m Run
30 …

Sunday August 17, 2014 8-18-14

Back Squat 5×5 @80%
THEN

4 rounds
Row 500m
KB Swings for 1 min 70/40lbs
Rest 3min
*m…

Thursday August 14, 2014 8-14-14

Squat clean 5×1 @90%
THEN
BB Bench Press 4×8

THEN
“Grace”
30 Clean and Jerk 135/95lbs

Wednesday August 13, 2014 8-13-14

Snatch Balance find (2rm of the day) 1×1 @95%; 1×1 @90%
THEN
Strict Press
4×3 @80% of your 1rm…

Monday August 11, 2014 8-11-14

For time:
800m run
50 Push ups
50 Squats
800m run
40 Push ups
40 Squats
800m run
30 P…

Saturday August 9, 2014 8-9-14

EMOM 15
1 Full Snatch + 1 Hang squat clean
THEN

4 Rounds Bar complex:
AHAP – As heavy…

Thursday August 7, 2014 8-7-14

EMOM for 20
1 Power + 1 Hang Squat clean @ 70% of 1rm
THEN

3×8 BB Bench Press
THEN
3 …

Wednesday August 6, 2014 8-6-14

For time:
3000m row
30 full snatches 115/85lbs (begin lift from the ground and complete lift i…

Tuesday August 5, 2014 8-5-14

Clean & Jerk 5×3 @80% of 1rm
THEN
5 rounds
200m run
15 DB Thrusters 45/25lbs

Sunday August 3, 2014 8-4-14

Snatch 2 way (floor, above the knee) build to max of the day
THEN
4×5 front Squat
THEN
4×500…

Saturday August 2, 2014 8-2-14

For time:

“Grace”
30 clean and Jerks 135/95lbs
+ 30 Back Squats
+ 30 Front Squats

Friday August 1, 2014 8-1-14

Run 10k

Thursday July 31, 2014 7-31-2014

Snatch Balance find 2rm max of the day
THEN
Back Squat 4×5 @80% of 1rm
THEN
EMOM for 12
Eve…

Monday July 28, 2014 7-29-14

Snatch 2 way (floor, above the knee) find max of the day
THEN

Bench Press 6×2 @80%
THEN…

Monday July 28, 2014 7-28-14

Squat clean 2 way (floor,above the knee) build to max of the day

THEN
1) Barbell Squat 6x…

Saturday July 26, 2014 7-26-14

Triple 3

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

From CrossFit main site

Thursday July 24, 2014 7-24-14

Snatch 3×2 @80%
THEN
5 Rounds for time:
20 Thrusters 95/55lbs
20 T2B

Wednesday July 23, 2014 7-23-14

Push Press 4×3
Bench Press 4×5
Split Jerk 4×3

Tuesday July 22, 2014 7-22-14

Deadlift find 2rm of the day
THEN

“HELEN”
3 rounds for time:
Run 400 meters
1.5-pood k…

Sunday July 20, 2014 7-21-14

Snatch 5×1 @80%
THEN
1. BB Bench Press 4×8 (4sec negative) rest 45sec Tempo: 4-1-0

2. B…

Friday July 18, 2014 7-18-14

For time:
Clean & Jerk find 1rm of the day
THEN
For time:
Run 2 miles
100 T2B
100 DUs
150…

Thursday July 17, 2014 7-17-14

15 min Snatch (above the knee) find max of the day
THEN
-Bar complex 5×12 115/65lbs
Front S…

Tuesday July 15, 2014 7-15-14

Deadlift find 2rm of the day
THEN

1×2 @60%; 1×2 @70%
THEN

1000m row
50 push-ups
800…

Sunday July 13, 2014 7-14-14

Clean & Jerk: 2rm
THEN
1A) Strict Press 4×5
1B) Pull ups 4×10

THEN
3 Rounds for time:…

Friday July 11, 2014 7-11-14

For time:

40 Box Jumps 24/20″
30 Thrusters 95/55lbs (scale weight appropriately)
20 Sit ups …

Thursday July 10, 2014 7-10-14

Snatch (above the knee) find 2rm of the day
THEN

1A) Bench Press 5×5
1B) Bent over row …

Tuesday July 8, 2014 7-9-14

For time:

800m run
50 Wall Balls
50 DUs
400m run
40 Wall Balls
40 DUs
200m run
30 Wall …

Monday July 7, 2014 7-7-14

Fitness I:

EMOM for 20
Snatch 1 (floor) + 1 (above the knee) add 5-10lbs from last week if po…

Wednesday July 2, 2014 7-3-14

Fitness I:

EMOM for 20
1 Power Clean + 1 Hang Clean + 1 Jerk

THEN
5 x 400m run rest 90s…

Tuesday July 1, 2014 7-2-14

4 rounds

500m row
15 Thrusters 95/55lbs
12 KB Swings 70/40lbs

Monday June 30, 2014 7-1-14

Fitness I:

Barbell Back Squat 5×5 @65% of 1rm
THEN

“Isabel” 30 snatches for time

F…

Sunday June 29, 2014 6-30-14

Fitness I:

Clean & Jerk 2+1 find max of the day

THEN
4 rounds
20 Box Jumps 24/20″
20…

Thursday June 26, 2014 6-27-14

Fitness I

5 Rounds for time of:
5 Burpees
10 One Legged Squats
15 Push Press 95/55lbs

Wednesday June 25, 2014 6-26-14

Fitness:
Clean find 2rm of the day
THEN

21-15-9
OH Squat 95/55lbs
Burpees

Fitness II:

Tuesday June 24, 2014 6-25-14

With a running clock complete 350m row and 30 DUs (double unders) every 3 minutes.. Complete 4 ro…

Tuesday June 24, 2014 6-24-14

Fitness I:
Snatch find 2rm of the day
THEN
3×20 Barbell Lunges (hold barbell in the front rac…

Sunday June 22, 2014 6-23-14

Fitness:
Clean & Jerk find 2rm of the day
THEN
Strict Press 1×5 @60%, 1×4 @70%, 1×3 @75%, 1×3…

Friday June 20, 2014 6-20-14

Fitness:
1) Hang Snatch (above the knee) 5×2 @80% of 2rm
2) Front Squat 3 x 10 (as high as poss…

Thursday June 19, 2014 6-19-14

Fitness:
Hang Clean 5×2 @80%
THEN
5x800m run

Competitor:
1) Hang Clean 5×2 @80%
2) Spl…

Tuesday June 17, 2014 6-18-14

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 …

Monday June 16, 2014 6-17-14

Fitness:
Snatch (above knee) 5×2 @ 80% of 2rm
THEN

For Time:
*Do not rack weight
5 Front S…

Sunday June 15, 2014 6-16-14

Fitness:
Hang Clean (above the knee) @80% of 2rm
THEN

For time:
Run 1 mile
50 Burpees
10 …

Thursday June 12, 2014 6-13-14

Fitness:
1000m Row
11 back Squats 185lbs/125lbs
500m row

11 Back Squats 185lbs/125lbs
2…

Thursday June 12, 2014 6-12-14

Fitness:
Hang clean (above the knee)
find 2rm of the day
THEN

6 rounds:
5 Hang Cleans (@…

Wednesday June 11, 2014 6-11-14

15min Stretch, Stretch, Stretch work on flexibility/ mobility
For time:

10 Calorie Row
2…

Tuesday June 10, 2014 6-10-14

Fitness:
1) Snatch (above the knee) find 2rm of the day
2) Push Press find 3rm of the day
THE…

Monday June 9, 2014 6-9-14

Fitness:

Hang clean (above the knee) find 2rm of the day

THEN
7 Clean and Jerk 135lbs/85…

Friday June 6, 2014 6-6-14

Fitness:
Run 5k

Competitor:
1) Back Squat 1×5 @60%, 1×5 @65%, 1×5 @70%, 1×5 @75%
2) Front…

Thursday June 5, 2014 6-5-14

Fitness:

3 rounds
400m run
9 Jumping Pull ups
12 Power Snatches

Rest 2 min

8x 30s…

Tuesday June 3, 2014 6-3-14

Fitness:
Front Squat
1×5 @60 %, 3×5 @65%, 1×5 @70%
THEN
Hang clean (Find 1 rep max of day) th…

Monday June 2, 2014 6-2-14

Fitness:
BB Back Squat
1×8 @65%; 1×8 @70%; 1×6 @80%; 1×6 @85%
THEN
For time:
Row 500m
60 …

Saturday May 31, 2014 5-31-14

Fitness:

5 rounds
200m run
12 Box Jumps 24″/20″
12 Wall Balls 20lbs/14lbs

Competitor…

Thursday May 29, 2014 5-29-14

Fitness:
BB Squat
1×10 @60%
1×8 @65%
1×6 @70%
1×6 @75%
1×6 @80%

THEN
For time:
21-15-9…

Wednesday May 28, 2014 5-28-14

Fitness:
EMOM for 15min
3 Hang Cleans (above the knee) + Jerk

THEN

4 Rounds
:30sec Wall…

Tuesday May 27, 2014 5-27-14

Fitness:
Power Snatch (above the knee) find 3rm

THEN
4 rounds:
200m run w/ 45lbs/ 25lbs

Monday May 26, 2014 5-26-14

Deadlift:
10 x50%; 8 x60%; 6 x70%; 4 x75%
THEN

“Alexander”

5 rounds for time of:
31 ba…

Friday May 23, 2014 5-23-14

Fitness:
Snatch (above the knee) 5×1
THEN
3 Rounds:
10 pull ups

10 OH Squats 95lbs/55lbs

Thursday May 22, 2014 5-22-14

Fitness:

Barbell Front Squat
1×5 @60%
3×5 @70%

THEN
Hang Power clean
1×5 @60%
1×3 @70%…

Tuesday May 20, 2014 5-20-14

Fitness:
1) Tall Snatch 3×5 (heavy sets) drop the bar if needed during sets
2) 4x 1min Planks

Monday May 19, 2014 5-19-14

Fitness:
BB Squat
1×10 @60%
1×8 @70%
1×6 @75%
1×4 @80%

THEN

EMOM for 10
even: 6 thrus…

Wednesday May 14, 2014 5-14-14

Fitness:

5×3 Clean (above the knee)

6-9-12-15-21
Wall Balls 20lbs/14lbs
Box Jumps 24’/20’…

Tuesday May 13, 2014 5-13-14

Fitness:

1) 3 Hang Power Snatch 7 min (work up to 80% of 3rm)

THEN

EMOM for 8 min

2 H…

Sunday May 11, 2014 5-11-14

Warm Up:

EMOM for 8min

3 Clusters
3 V-ups

THEN

Fitness:
5×3 Hang Squat cleans (work…

Thursday May 8, 2014 4-8-14

4x500m Row with 60 sec rest

THEN

Fitness:
10-9-8-7-6-5-4-3-2-1
Wall Balls
V-ups

Com…

Tuesday May 6, 2014 5-6-14

Warm Up:

EMOM for 8
3 Deadlifts
3 Hip Raises
3 T2B

THEN

Fitness:

1) Deadlift 3-3-3…

Monday May 5, 2014 5-5-14

-Warm Up:
EMOM for 8
3 Hang Squat Cleans
3 Strict Pull ups
3 Divebomber

Fitness:
15 min H…

Tuesday April 29, 2014 42914

Warm UP:

EMOM for 8
3 Deadlift
3 T2B
3 Hand Stand Push Up (HSPU)

THEN

1) 3×5 @ 70% ; …

Tuesday April 29, 2014 42814

Warm Up:
EMOM for 8min
4 Snatch balance
4 V – ups

15 min work to 75%-85% of max Snatc…

Thursday April 24, 2014

Each day there will be a workout for someone looking to get into the best shape of their life or …