Workout of the Day

A.K.A The "WOD"

Friday, January 18th 2019

Metcon

Open Escape
In 18 Minutes
AMRAP 10 Minutes
15 T2B
10 Sumo Deadlift High Pulls (115/85)
5 Power Snatches (115/85)
Remaining time (8 minutes) find heavy snatch

Drop In

Thursday, January 17th 2019

Metcon

EMOM 20 MIN
Minute 1 - 20/17 Cal Bike
Minute 2 - 7/4 Strict HSPUs + 8 HSPUs
Minute 3 - 15 KB Swings (55/35)
Minute 4 - 50 DUs

Drop In

Wednesday, January 16th 2019

Strength

Tempo Back Squats
4 sets of:
3 x 4 sec eccentric, 2 sec in hole, Explode concentric
Working at or above 20 rep back squat

Metcon

For Time
From the Ground
21 - 15 - 9
Back Squat (205/145)
Chest to Bar Pull-Ups

Drop In

Tuesday, January 15th 2019

Agility

Speed Drills
4 Rounds of:
Square run (turning 90 deg each time)
Square run facing same direction whole time
Shuffle - shuffle - shuffle - sprint (to the left)
Shuffle - shuffle - shuffle - sprint (to the right)
M -Drill
W - Drill
Hour Glass run
Figure 8 run
 

Metcon

Teams of 2
40 Rounds (20 each) alt rounds
6 Burpees
6 Shuttle Sprints (25 ft)
Drop In

Monday, January 14th 2019

Strength

Strict Press + Push Press + Jerk
5 Minutes to find Heavy Strict Press
1 Minute Reset
5 Minutes to find Heavy Push Press
1 Minute Reset
5 Minutes to find Heavy Push Jerk

Metcon

30 - 20 - 10
Front Rack Lunges (125/90)
Shoulder Overhead (125/90)

Drop In

Saturday, January 12th 2019

Metcon

Teams of 3
3 Rounds (each partner)
30 Double DB Box Step Overs (50/35s)
30 Wallballs (11'/10')
300' Bear Crawl
Rest 1 Minute Between Rounds

Waterfall style - partner 2 starts after partner 1 is done with box step overs

Drop In

Friday, January 11th 2019

Metcon

Infamy
Every 5 Minutes for 40 Minutes
30/24 Cal Assault Bike
8 Devils Press (50/35)
3/2 Rope Climbs
*Score is slowest round

Drop In

Thursday, January 10th 2019

Skill

Work on double under and/or double under practice/progressions before workout.

Metcon

For Time
50 Push-ups
50 V-Ups
100 Double Unders
40 Push-ups
40 V-Ups
80 Double Unders
30 Push-ups
30 V-Ups
60 Double Unders
20 Push-ups
20 V-Ups
40 Double Unders
10 Push-ups
10 V-Ups
20 Double Unders

Drop In

Wednesday, January 9th 2019

Strength

20 Rep Front Squat
Find a heavy 20 rep front squat

1 x 20

Accessory

4 Rounds Not For Time:
1 Min Banded Glute Bridges
1 Min Plank Holds
1 Min Superman Holds

Drop In

Tuesday, January 8th 2019

Strength

Snatch Grip RDL
4 sets of 4 Eccentric (4 second negative) Snatch Grip RDL
Try to work across at 70 - 75% of Front Squat

4 x 4

Metcon

Rocketman
For Time
10,9,8,7,6,5,4,3,2,1
Deadlifts (295/205)
Box Jumps (36in/30in)
Ring Dips

Drop In

Monday, January 7th 2019

Strength

Hang Squat Clean
12 Minutes to Find Heavy
Hang Squat Clean

Metcon

4 Rounds of
AMRAP 3 MIN
500 meter row
Max Effort KB Goblet Squats (70/53)
Rest 2 Minutes between
*Score is Total Goblet Squats

Drop In

Saturday, January 5th 2019

Metcon

Teams of Two
Partner Nate
20 Rounds for Time
Alternating Movements
4 MUs
7 Strict HSPUs
12 Hang KB Snatches (6 right arm/6 left arm) 70/53

Drop In

Friday, January 4th 2019

Strength

Sumo Deadlift
7 sets of 3 Sumo Deadlifts
Working percentages: 70%, 75%, 80%, 83%, 85%, 87%, 90%+
Working off Heavy DL from two weeks ago

Metcon

For Time
100 Pull-ups
Every :90 sec 5 Front Squats (185/135)

Drop In

Thursday, January 3rd 2019

Metcon

Probatio
“Probatio”
AMRAP 5:
Burpee Box Jump Overs (24/20?)
Rest 5:00
AMRAP 4:
10m Shuttle Runs
Rest 4:00
AMRAP 3:
Power Cleans (You choose the weight)
Guys: 75, 95, 135, 155
Girls: 55, 65, 95, 105
Rest 3:00
AMRAP 2:
Wallball Shots (20/14#)
Rest 2:00
AMRAP 1:
Max Toe To Bar

Drop In

Wednesday, January 2nd 2019

Strength

Back Squat
20 Rep Back Squat
Find a heavy 20 rep back squat

1 x 20

Skill

7 MIN Assault Bike
Accumulate 7 Minutes of Calories on Assault Bike

Drop In

Monday, December 31st 2018

Strength

Pause Snatch Complex
Every 2 Minutes for 7 sets
Pause (below knee) Power Snatch
Pause (below knee) Squat Snatch
Working to heavy complex

Metcon

AMRAP 9 MIN
3 Hang Power Snatch (105/75)
3 Overhead Squats (105/75)
6 Hang Power Snatch
6 Overhead Squats
9 Hang Power Snatch
9 Overhead Squats
12 Hang Power Snatch
12 Overhead Squats
Adding 3 reps each round

Drop In

Saturday, December 29th 2018

Metcon

Teams of 2 (MM/FF)
AMRAP 24 MIN
10 Partner DL (495/395)
300’ Front Rack Sandbag Walk (each partner) (120/80)
10 Syncro C2B Pull-Ups

Drop In

Friday, December 28th 2018

Strength

4 Rounds of Supersets
4 Rounds:
5 Barbell Z-Press
Rest 60 seconds
5 Barbell Upright Rows
Rest 60 seconds

Metcon

50s Chipper
For Time:
50 Cal Row
50 HSPUs
50 SDLHPs (95/65)
50 Burpees
50 Thrusters (95/65)

Time Cap 15 Minutes

Drop In

Thursday, December 27th 2018

Strength

Front Rack Step Ups
4 x 6 (each leg) Front Rack Step Ups
Box at knee level
Working at 45-50% Front Squat

Metcon

AMRAP 20 MIN
16 Double DB Hang Snatch (50s/35s)
50’ Front Rack Walking Lunges
8 Bar Muscle Ups
16 Double DB Hang Snatch (50s/35s)
50’ Front Rack Walking Lunges
100 DUs

Drop In

Wednesday, December 26th 2018

Strength

Every 3 Minutes for 12 Min (4 sets)
Power Clean + Jerk + Squat Clean + Jerk
Working at 70 - 75% of Clean across sets

Metcon

Biking Grace
30 Cals Assault Bike
Grace: 30 C&Js for Time (135/95)
30 Cals Assault Bike

Drop In

Saturday, December 22nd 2018

Metcon

Team of Two

4 Rounds of:
4 minute AMRAP with 3 min rest btwn +
AMRAP 4
24 backrack walking lunges (135/95)
18 Pull Ups
12 Ground to shoulder sandbag Cleans (120/80)
One person is always on the bike
Rest 3 min
Repeat 3 more times

*one partner is always on the bike and the other is working at AMRAP switch as needed
*score is total rounds + cals in bike

Drop In

Friday, December 21st 2018

Metcon

Fight Gone Bad
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14)
60 seconds of Sumo DL High Pulls (75/55)
60 seconds of Box Jumps (20in)
60 seconds of Push Press (75/55 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

Drop In

Thursday, December 20th 2018

Strength

Heavy Total
Minute 0 - 15
Find a heavy front squat
Minute 15 - 30
Find a heavy bench press
Minute 30 - 45
Find a heavy deadlift

Drop In

Wednesday, December 19th 2018

Metcon

Every 5 Minutes for 40 Minutes
500 Meter Row
9 Devils Press (50/35)
50 Double Unders

*Score is slowest round

Drop In

Tuesday, December 18th 2018

Strength

Every 2:30 Minutes for 10 Minutes (5 rounds)
3 Position Power Clean
High Hang + Hang + TnG Power Clean
Working across at 75% Power Clean

Metcon

For Time
15 - 12 - 9
Power Cleans (185 /130)
12 - 9 - 6
Muscle Ups

Drop In

Monday, December 17th 2018

Strength

Snatch Balance + Overhead Squat
Work to heavy snatch balance + overhead squat

Metcon

6 Rounds for Time
15 DB Overhead Squats (50/35)
10 burpee box jump overs
*Switch arms for OHS every round

Drop In

Saturday, December 15th 2018

Metcon

Teams of Two
Alternating Movements

40 Minute Cap
12 Rounds for Time
20/16 Cal Bike
20 SDLHPs (95/65)
16 C2B Pull-Ups

In the remainder time...
Both Partners find and Total Heavy Power Clean

Score is Time and Total

Drop In

Friday, December 14th 2018

Strength

Low Bar Back Squat
3 - 3 - 3 - 3 - 3 - 3
Working at 85% of Back Squat

Metcon

AMRAP 8 MIN
50’ Burpee Broad Jump
15 KB Swings (53/35)

Drop In

Thursday, December 13th 2018

Metcon

181210
250 Double Unders Buy-in
Then 10 Rounds of
10 HSPUs
10 Alt Pistols
Then 250 DU Cash-out

Drop In

Wednesday, December 12th 2018

Metcon

Rowing Thrusters
2,000 meter row
50 Thrusters (75/55)
1,000 meter row
35 Thrusters (75/55)
500 meter row
20 Thrusters (75/55)

Drop In

Tuesday, December 11th 2018

Strength

Pull-Up Work
Find Max Effort Strict Pull-ups
Then...
EMOM for 9 Minutes
Complete 3 reps at 30% of max Strict Pull-Ups

Ie. If your max Effort is 12 Strict pull-ups you will do 4 strict pull-ups EMOM

Metcon

Open 17.2
AMRAP 12 Min
2 rounds of:
50-ft. DB Front Rack Walking Lunge (50/35)
16 toes-to-bars
8 DB power cleans
Then, 2 rounds of:
50-ft. DB Front Rack Walking Lunge (50/35)
16 bar muscle-ups
8 DB power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds

Drop In

Monday, December 10th 2018

Strength

Every 4 minutes for 16 min
Power Snatch Clusters
2.2.2
Rest 30 seconds between doubles
Building in weight across cluster set

Metcon

AMRAP 13 MIN
21/18 Cal Row
14 Box Jumps (24/20)
7 Hang Power Snatches (115/85)

Drop In

Saturday, December 8th 2018

Metcon

AMRAP 24 MIN
Teams of 3
2 people working on round while 1 works on 100’ zurcher lunges

4 rope climbs/Scaled (12 Up-downs)
16 Double DB Power Cleans (50/35)
100’ sandbag zurcher walking lunges (120/80)
*partners working on rope/db cleans switch as needed
*score is total rounds of rope climb + db cleans
*all partners must rotate evenly for lunges

Drop In

Friday, December 7th 2018

Strength

Work to Heavy 3 Rep Deadlift
Spend 18 minutes working up to heavy triple
Recommended loading: 6 @ 65%, 5 @ 70%, 4 @ 75%, 3 @ 80%, 3 @ 85%, 3 @ Heavy

Metcon

WB + DLs
For Time:
150 Wallballs (20/14) (10/10)
EMOM 5 Deadlifts (225/155)

Drop In

Thursday, December 6th 2018

Metcon


Death By Back to Back
Death by Shuttle Sprints x 25 ft (start at 5)
When you can no longer make it you immediately start
Death by Burpees (start at 5)

Death by (EMOM increase by 1 rep)

Drop In

Wednesday, December 5th 2018

Strength

Clean + Hang + Jerk
Work to Heavy Complex
Squat Clean + Hang Squat + Jerk
Spend 16 Minutes

Metcon

For Time
30 - 20 - 10
Cals Assault Bike
Shoulder Overhead (115/85)

Drop In

Tuesday, December 4th 2018

Metcon

Tabata Tuesday
8 Rounds Each
0:20 on/0:10 off
Jumping Lunges
Rest 1 Min
Hand Release Push-Ups
Rest 1 Min
Ring Rows (feet at parallel)
Rest 1 Min
V-Ups
Rest 1 Min
Supermans
Rest 1 Min
Ring Dips

Drop In

Monday, December 3rd 2018

Strength

Overhead Squat
6, 6, 4, 4, 2, 2
Percentages: 65%, 70%, 75%, 80%, 85%, 90%

Metcon

AMRAP 11 MIN
10 Bar Facing Burpees Over Bar
15 Overhead Squats (115/85)
50 Double Unders

Drop In

Saturday, December 1st 2018

Metcon

Teamsies
Guy/Guy & Gal/Gal

For Time:

20/16 Ring MU Buy-in
20 Alt Rounds of:
5 Burpees
10 HSPUs
15 Med Ball Cleans (20/14)

Meanwhile Parnter works on:
200/180 Cal Bike

20/16 Ring MU Cash Out

Drop In

Friday, November 30th 2018

Metcon

Chip Away
20 Pull Ups
30 Power Cleans (135/95)
40 KBS (70/55)
50 SDHP (135/95)
40 KBS (70/55)
30 Power Cleans (135/95)
20 Pull Ups

Drop In

Thursday, November 29th 2018

Strength

Front Squat
5x5
*Climb in weight, all sets should be heavy

Metcon

AMRAP 7 MIN
15 Wallballs (20/14) (11/10’)
15 Box Jumps (24/20)

Drop In

Wednesday, November 28th 2018

Strength

Push Press + Push Jerk
1 Push Press + 1 Push Jerk
Build to a heavy complex in 12 min

Metcon

Feel the Burn
21-15-9 Cals Assault Bike
15-12-9 Devils Press (50/35)
50 ft DB OH/Front Rack Walking Lunges (50/35)
*One DB OH and one Front Rack Position
*Switch arms after 25 ft

Drop In

Tuesday, November 27th 2018

Metcon

Rowing Sprints
6 x 500m Row
Rest 2 min between each 500m

Cashout

3 Rounds Not for Time
:45 Double KB Front Rack Hold
8 Single Leg RDL (each side)

Drop In

Monday, November 26th 2018

Strength

Squat Snatch
3 x 2
4 x 1
Increasing in weight across all sets

Metcon

Three Rounds
3 RFT
8 squat snatches (155/105)
16 TTB
40 DU

Drop In

Saturday, November 24th 2018

Metcon

Teams of 2 (Guy/Guy & Gal/Gal)
For Time
10 Rounds (5 each) 15/12 Cal Bike
10 Rounds (5 each) Deadlifts x 5 @ 315/225
50 Syncro Single Arm DB Thrusters (25 left/25 right) @ 50/35
50 Syncro Pull-Ups
50 Syncro Burpees Over Bar

Drop In

Wednesday, November 21st 2018

Metcon

EMOM 30
EMOM for 30 Min
Even Minute: 15/12 Cal Row
Odd Minute: 5 Burpees + 10 V-Ups

Static Stretching

Spend sometime on static stretches post workout:
Lizard Pose
Frog Stretch
Pigeon Pose
Straddle Stretch
Forward Fold

Drop In

Tuesday, November 20th 2018

Metcon

Squat Clean Thrusters
3 Rounds of:
3.3.3
Rest 20 seconds between triples
Rest 2 minutes between supersets

Metcon

For Time
21 - 15 - 9 Chest to Bar Pull-Ups
12 - 9 - 6 Thrusters (135/95)

Drop In

Monday, November 19th 2018

Strength

Barbell Lateral Box Step Ups
8, 8, 6, 6, 4, 4 (each leg)
Increasing in weight
Hip crease should be at parallel when leg is on box

Metcon

AMRAP 12 MIN
10 Double Dumbbell Box Step Overs (24/20)
10 HSPUs

Drop In

Saturday, November 17th 2018

Metcon

Teams of 4 Guy/Guy & Gal/Gal
300 Alternating Partner Wallballs (11’ guys/10’ gals) (20/14) meanwhile...
150 Syncro Burpees
Guys stay together during workout and girls stay together. Switch pairs on WB and Burpees as needed. Time when Team totals 300 WB and 150 burpees
Time cap 15 min

Strength

Teams of 4 Guy/Guy & Gal/Gal
18 Minutes for Team total:
Jerk (from ground)
Clean
Overhead Squat (from ground)
Deadlift

One partner picks one lift. Only one partner working at a time on a max. Once you move on to next partner you can’t lift again. Break up time as needed.

Drop In

Friday, November 16th 2018

Metcon

AMRAP
AMRAP 15
20/18 cal Bike
40 Air Squats
20 V-Ups

Cashout

4 Rounds Not For Time
10 Glute Bridges w/ :10 sec hold on top
8 KB High Pulls (each arm)

Drop In

Thursday, November 15th 2018

Strength

RDL Negatives
Every 3 Minutes for 15 Minutes
4 RDLs @ 6 sec negative

Metcon

Four Rounds
4 RFT
12 Hang Power Cleans (135/95)
12 Pull Ups
24 Tuck Jumps

Drop In

Wednesday, November 14th 2018

Metcon

AMRAP 18 MIN
1 Squat @ 85% 1RM
100 ft Burpee Broad Jump

Burpee Broad Jump is full Burpee hips open at top into abroad jump for distance

Cashout

Active Recovery Work
3 x 50m (each arm) Single Arm Farmer Carry
3 x 25 Abmat Sit Ups

Drop In

Tuesday, November 13th 2018

Strength

Push Jerks
6, 6, 4, 4, 2, 2
Recommend loading: 65%, 70%, 75%, 80%, 85%, 90%

Metcon

Rowing S2OH
21 Cal Row
9 S2OH (185/125)
15 Cal Row
15 S2OH (155/105)
9 Cal Row
21 S2OH (135/95)

Drop In

Monday, November 12th 2018

Metcon

Chris Kyle
Chris Kyle
3 Rounds for Time
40 Kettlebell Swings (53/35 lb)
40 Box Jump Overs (24/20 in)
40 Thrusters (75/55 lb)
40 Elevated Push-ups (feet on 9 in/6 in box/plates)

Description

Christopher Scott "Chris" Kyle (April 8, 1974 - February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards.

Drop In

Saturday, November 10th 2018

Metcon

Teams of Two
Alternating Movements
16 - 16 - 12 - 12 - 8 - 8 - 4 - 4
Cleans (185/125, 205/145, 225/155, 245/165)
Double DB Burpee + Devils Press (50/35)
Strict HSPUs

Partner 1 does 16 Cleans
Partner 2 does 16 DB Burpee + Devils Press
Partner 1 does 16 SHSPUs
Partner 2 does 16 Cleans
Partner 1 does 16 DB Burpee + Devils Press
Partner 2 does 16 SHSPUs
Partner 1 does 12 Cleans etc

Drop In

Friday, November 9th 2018

Skill

Pull-Up Skill
2 x Max Effort BMUs
2 x Max Effort Chest to Bar Pull-Ups
2 x Max Effort Pull-Ups
Rest as needed between sets
*Do both sets of BMUs then sets of ctb and finish with sets of pull ups
*Try to get sets of 10 or more for modification options

Metcon

Four Rounds
4 RFT
6 BMUs
12 High Box Jumps (36in/28in)
18/15 Cal Bike

Drop In

Thursday, November 8th 2018

Strength

Front Rack Lunges

4 x 12 (6 each leg) Front Rack Walking Lunges
Working at 55% of Front Squat Tues

Metcon

3 x AMRAP 4 MIN
30 Double Unders
20 V-Ups
10 Overhead Squats (125/80)
Rest 2 minutes between AMRAPs

Drop In

Wednesday, November 7th 2018

Metcon

For Time
40/32 Cal Row Buy-in
21 - 18 - 15 - 12 - 9 - 6 - 3
Deadlifts (185/125)
Burpees over bar
40/32 Cal Row Cashout

Cap 20 minutes

Drop In

Tuesday, November 6th 2018

Strength

Front Squat Box Squat
4 x 4
Working across at 78% of Front Squat

Metcon

For Time
21-15-9
Thrusters (105/70)
Ring Dips

Drop In

Monday, November 5th 2018

Strength

Triple Power Snatch
Work to Heavy 3 Power Snatch
Spend 15 minutes working to triple power snatch

Metcon

AMRAP 11 MIN
12 Alt KB Snatches (55/35)
12 Single Arm KB Overhead Alt Reverse Lunges (right arm)
12 KB Swings
12 Single Arm KB Overhead Alt Reverse Lunges (left arm)

Drop In

Saturday, November 3rd 2018

Metcon

Teams of Three
In Teams of 3
Switch as needed:
For Time:
150 C2B Pull-ups
200 Pistols
200 Pull-ups
300 Air Squats
100 Power Cleans (185/125)


Partner 1 Starts
Partner 2 Rests
Partner 3 Barbell Front-rack hold (185/125)
Take barbell from ground
Cannot be working unless partner is holding front rack position
Roatate as needed

Drop In

Friday, November 2nd 2018

Static Stretching

AMRAP 20 MIN
AMRAP 20
200ft Sandbag carry (bear hug) (120/80)
200ft Bear Crawl
30 Box Jumps (24/20)

Drop In

Thursday, November 1st 2018

Metcon

Max Effort Bike Intervals
8 Rounds of:
0:20 on / 0:40 off
For max calories on assault bike

Metcon

4 Rounds for Time
20/16 Cal Bike
15 Double DB Push Press (50/35)

Drop In

Wednesday, October 31st 2018

Strength

Heavy Sumo Deadlift
Spend 15 minutes working to Heavy Sumo Deadlift

Metcon

Rowing for Time
1000 meter row
Rest 2 min
750 meter row
Rest 2 minutes
500 meter row

Drop In

Tuesday, October 30th 2018

Strength

Bulgarian Split Squats
4 x 8 Each Leg
Working across at 45% Front Squat

Metcon

AMRAP 12 MIN
30 Wallballs (10/9) (20/14)
20 T2B
100 Double Unders

Drop In

Monday, October 29th 2018

Strength

Split Jerk
4 x 2
3 x 1
Recommend Percentages
70%, 75%, 80%, 83%, 85%, 87%, 90%

Metcon

3 Rounds for Time
15 Bar Facing Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 S2OH (155/105)


Timecap 9 minutes

Drop In

Saturday, October 27th 2018

Metcon

In Teams of Two
For time
200 KB Goblet Squats (70/53)
Non-working partner runs 200m
200 Russian KB Swings (70/53)
Non-working partner holds handstand hold

Drop In

Friday, October 26th 2018

Strength

Snatch Grip Single Leg RDLs
4 sets of 12 (each leg)
Working at 25% of Deadlift

Metcon

4 Rounds for Time
21/18 Calories on Bike
15 Pull-ups
9 Sumo Deadlift High-pulls (135/95)

Drop In

Thursday, October 25th 2018

Strength

Box Squats
6 x 2
In six sets work to heavy double box squat
Box just below parallel

Metcon

For Time
Accumulate 10 Minutes of Goblet Squat Wall-sit (below parallel) 50/35
Every time you break 20/16 Cal Row

Drop In

Wednesday, October 24th 2018

Metcon

EMOM for 20 Minutes
Every Minute on the Minute
3 Power Snatches (155/105) + 5 Burpees Over Bar

Drop In

Tuesday, October 23rd 2018

Strength

Backrack Box Step Ups
4 x 12 (6 each leg) @ 50% Front Squat
Rest up to 3 minutes between sets
Box height just above knee level

Metcon

AMRAP 9 Minutes
25 ft down Single arm overhead/front rack dumbbell walking lunges (50/35)
Switch arms
25 ft back Single arm overhead/front rack dumbbell walking lunges (50/35)
6 Bar MUs

Drop In

Monday, October 22nd 2018

Strength

Bench Press Clusters
5.5.5 @ 65%
4.4.4 @ 70%
3.3.3 @ 75%
Rest 20 seconds between clusters
Rest 2 minutes after each super set

Metcon

3 Rounds for Time
6/4 Rope Climbs
400 meter run
30 Push-ups

Drop In

Friday, October 19th 2018

Metcon

Open 15.5
For Time:
27-21-15-9
Row for Cals
Thrusters (95/65)

Drop In

Thursday, October 18th 2018

Metcon

Open 14.3
AMRAP 8
10 Deadlifts (135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps

Drop In

Wednesday, October 17th 2018

Metcon

Open 12.2 + 13.3
From 0:00 - 7:00
AMRAP Burpees to a 6" Target

From 20:00 - 32:00
AMRAP 12
150 Wall Balls (20/14) (10/9)
90 Double Unders
30 Ring Muscle Ups

* Two separate scores

Drop In

Tuesday, October 16th 2018

Metcon

Open 14.2
Every 3 Min for as Long as Possible
From 0:00 - 3:00
2 Rounds
10 OHS (95/65)
10 CTB
From 3:00 - 6:00
2 Rounds
12 OHS (95/65)
12 CTB
From 6:00 - 9:00
2 Rounds
14 OHS (95/65)
14 CTB

Etc. follow same pattern until you fail to complete both rounds

Drop In

Monday, October 15th 2018

Metcon

Open 18.1
AMRAP 20
8 Ttb
10 DB Hang Clean and Jerks (50/35)
14/12 Cal Row

DB hang cleans have to be 5 on each arm unbroken before switching

Drop In

Saturday, October 13th 2018

Metcon

In Teams of Two
Alternating Rounds
For Time:
12 Rounds (6 Rounds each) of 15 Double DB Box Steps Overs (50/35) (24/20)
Then...
12 Rounds (6 Rounds each) of 10 Dumbbell Man-makers
Then...
12 Rounds (6 Rounds each) 200’ Sandbag Bear Hug Carry (120/80)

Drop In

Friday, October 12th 2018

Strength

Push Press Negatives
3 Rounds of:
3 Push Press with 8 sec negative @ 75% PP
Rest 2 minutes
4 (each arm) Turkish get-up (choose weight)
Rest 2 minutes

Metcon

SOH Burpees
42-30-18
Shoulder Overhead (115/85)
21-15-9
Burpees to 6” target
75 DUs after every round


Drop In

Thursday, October 11th 2018

Metcon

5 Rounds Marion
5 Rounds for Time:
29 Shuttle Runs
29 Back Squats (135/95)
*1 shuttle sprint = 1 length
*Can take bar from the rack today for the squats

Drop In

Wednesday, October 10th 2018

Strength

Touch and Go Power Cleans
3.3.3 @ 65% PC
Rest 20 sec between triples
Rest 2 minutes
3.3.3 @ 70% PC
Rest 20 sec between triples
Rest 2 minutes
3.3.3 @ 75% PC

Metcon

AMRAP 9 MIN
12/10 Cal Row
20 Box Jump Overs
16 KB Swings (53/35)

Drop In

Tuesday, October 9th 2018

Skill

Work on kip on bar and hspu kip and toes to bar progressions
Spend 15 minutes working on progressions/skills

Metcon

EMOM 20 Minutes
Minute 1 - ME Strict Pull-ups
Minute 2 - ME Strict HSPUs
Minute 3 - ME T2B
Minute 4 - ME Cals on Bike
*Score is total reps

Drop In

Monday, October 8th 2018

Strength

Front Squat
8, 6, 4 , 2, 2, 2
Recommended Percentages: 65%, 75%, 80%, 85%, 87.5%, 90%

Metcon

10 Down
For Time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Thrusters (95/65)
Bar facing burpees over bar

Drop In

Saturday, October 6th 2018

Metcon

Teams of 3
3 Rounds for Time
24/18 Ring Muscle Ups
50 sandbag cleans (120/80)
30 synchro burpees
Break reps as needed synchronized burpees much touch chest and hips open at same time

Cashout

Cashout (each member)
100 Supermans
100 Ab situps

Drop In

Friday, October 5th 2018

Strength

Power Snatch Triple
15 minutes to find heavy 3
Power Snatch
**Can drop but must go right away

Metcon

Four Rounds for Time
4 RFT
24 Alt Hang DB Snatch (50/35)
14 Pistols
14 Chest to Bar Pull-Ups

Drop In

Thursday, October 4th 2018

Skill

Handstand Skills
In 10 minutes:
Pick 1-2 Movements to work on from:
HS walking, HSPU, Freestanding HS Hold
Progressions: banded HSPUs (practicing kip), wall kicks, Wall assist HS Walk, Wall assist freestanding HS Hold

Metcon

Three Rounds for Time
3 RFT:
30/24 Cal Bike
50' HS Walk/5 Wall Walks
25 Box Jumps (24in/20in)

Drop In

Wednesday, October 3rd 2018

Metcon

Adderall
AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run/Row 2,000m
Max Clean-and-Jerks (135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run/Row 1,000m
Max Power Snatches (115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run/Row 500m
Max Thrusters (95/65 lb)

Drop In

Tuesday, October 2nd 2018

Strength

Back Squat 5 x 5
5 sets x 5 reps
Working at 80% - 85%

Metcon

3 Rounds for Time
24 Alt Goblet Reverse Lunges (50/35)
12 TTB
50 DU

Drop In

Monday, October 1st 2018

Strength

1RM Strict/Push/Jerk
Find a Heavy 1 RM for each:
0:00 - 5:00 - Shoulder Press
5:00 - 10:00 - Push Press
10:00 - 15:00 - Push Jerk

Metcon

3 Rounds of 3 MIN AMRAP
AMRAP 3 MIN
10 Push Press (95/65)
5 Burpees over the Bar
Rest 1 min

Drop In

Saturday, September 29th 2018

Metcon

Tres Amigos
Teams of 3
3 Guys/3 Girls
For Time
350/300 Calories on the bike
2 Rounds of:
50 Power Snatches (115/85)
50 SDLHP (115/85)
50 Overhead Squats (115/85)
50 Thrusters (115/85)

One team member is always on bike
Other two are alternating barbell work
Switch as needed

Drop In

Friday, September 28th 2018

Strength

Every 2 Minutes for 12 Minutes
Minute 1 - 20 Alt Single Leg KB RDLs (53/35)
Minute 2 - Max Effort Strict TTB

Metcon

AMRAP 11 MIN
5 Deadlifts (275/195)
10 Box Facing Burpee Box Jump Overs

Drop In

Thursday, September 27th 2018

Strength

Weighted Eccentric Pull-ups
8 sets of 3 eccentric pull-ups @ 8 sec negative
(stand on box to get back to top)
Rest 2 minutes between sets

Metcon

Double Franish
42 - 30 - 18
Wallballs (10'/9')
Pull-ups

Drop In

Wednesday, September 26th 2018

Metcon

Bike + Run + Row
For Time
800 meter bike
400 meter run
500 meter row

Rest 2 minutes

1200 meter bike
600 meter run
750 meter row

Rest 2 minutes

1600 meter bike
800 meter run
1000 meter row

Drop In

Tuesday, September 25th 2018

Strength

Squat Clean + Front Squats
Work to Heavy Complex of
Squat Clean + 2 Front Squats

Metcon

Elizabeth
21-15-9 Reps For Time
Squat Cleans (135/95 lb)
Ring Dips

Drop In

Monday, September 24th 2018

Strength

Strict Press + Bent Over Row
Every 3 minutes for 18 minutes (6 sets)
Seated Strict Press x 3
Rest 1 minute
8 (each arm) bent over DB Row

Metcon

10 Rounds for Time
10 RFT
8 HSPUs
50 ft Double Dumbbell Farmer Walking Lunges (50/35)
*20 min cap

Drop In

Saturday, September 22nd 2018

Metcon

Team 7a
Teams of 3
AMRAP 7
One partner working two partners alt double under sets switch as needed
Wallballs (12/10)

3 min reset

AMRAP 7
One partner working two partners alt double under sets switch as needed
Chest to Bar Pull-ups

3 min reset

AMRAP 7
One partner working two partners alt double under sets switch as needed
Burpees

Score Total Reps

Drop In

Friday, September 21st 2018

Strength

Back rack Split Jerk
6 sets of 2
Working at 85% of Split Jerk

Metcon

Barbell Takeoff
Barbell Takeoff (155/105)
10 Overhead Squats
9 TnG Power Cleans
8 Front Squats
7 Shoulder to Overhead
6 Thrusters
5 TnG SDLHPs
4 (each leg) Front Rack Reverse Lunge
3 TnG Clusters (squat clean thrusters)
2 minutes front rack hold
1 Clean and Jerk :)

*Everytime you put the bar down 400 meter run

Drop In

Thursday, September 20th 2018

Skill

Row Sprints + Bear Crawl
10 Rounds of
Max Calories
1 Minute on/1 Minute rest

Directly into...

1000 feet of bear crawl for time
**Score is time on bear crawl minus seconds in calories

Drop In

Wednesday, September 19th 2018

Metcon

Romanian Deadlifts
Every 3 Minutes for 12 Minutes (4 sets)
Romanian Deadlift x 4 @ 6 sec negative
Working at 80% of 1RM front squat

Metcon

Accumulate 10 minutes of:
Wall-sit hold with double front rack KB hold (35/25)
Everytime you break 10 burpees + 10 kb clean and jerks
**Must sit on wall at parallel
**Clock stops for you during penalty work

Drop In

Tuesday, September 18th 2018

Gymnastics

4 Rounds of:
Max effort ring rows (feet parallel to rings)
Rest 90 sec
Max effort ring support hold
Rest 90 sec
**When you can no longer pull rings to chest you are done with ring rows

Metcon

3 Rounds of 4 MIN AMRAP
AMRAP 4 MIN
10/8 Cals on bike
7 Ring Dips
7 T2B
Rest 1 minute

Drop In

Saturday, September 15th 2018

Metcon

KB Crushers
Teams of 3
3 Rounds each:
Partner 1 - 400 meter run
Parnter 2 - 30 Handstand push-ups
Parnter 3 - 90 sec Double KB Front Rack Hold (53/35)
Time cap: 15 min

3 min reset

3 Rounds each:
Partner 1 - 500 meter row
Parnter 2 - 25 Double KB (53/35) Box step overs (24/20)
Parnter 3 - 90 sec Inverted Handstand Hold
Time cap: 15 min

Drop In

Friday, September 14th 2018

Strength

Power Clean Clusters
5.5.5 @ 65% of PC
3.3.3 @ 75% of PC
1.1.1 @ 85% of PC
Rest 10 seconds between clusters and 3 min between superset

Metcon

Sandtrap
For Time:
21 - 15 - 9
Sandbag Ground to Shoulder (120/80)
12 - 9 - 6
Rope Climbs 15'

Drop In

Thursday, September 13th 2018

Strength

Box Back Squat
7 x 2 Back Squat to Box
Box just below parallel
Working across at 80-85% of 1 RM

Metcon

Assault on Legs
For Time
120 wallballs (11’/10’)
Every time you break 15/12 Cals on Assault Bike

Drop In

Wednesday, September 12th 2018

Metcon

Total Tabata
Tabata 8 Rounds 0:20/0:10
Max Effort Burpees

Rest 2 min

Tabata 8 Rounds 0:20/0:10
Max Effort Jumping Lunges

Rest 2 min

Tabata 8 Rounds 0:20/0:10
Max Effort Hand Release Push-Ups

Rest 2 min

Tabata 8 Rounds 0:20/0:10
Max Effort DUs

Drop In

Tuesday, September 11th 2018

Strength

Every 3 Minutes for 18 (6 sets)
8 x Dumbbell Bench
Rest 30 seconds
Max Effort Strict Pull-Ups

Metcon

AMRAP 11 MIN
9 Double DB Push Press (50/35)
15 V-Ups
9 Pull-ups

Drop In

Monday, September 10th 2018

Strength

Sumo Deadlift
Work to Heavy 5 rep Sumo Deadlift
Recommended Loading:
8 @ 50%, 8 @ 60%, 6 @ 65%, 6 @ 70%, 5 @ 75%, 5 @ Heavy

Metcon

3 RFT
3 Rounds for Time of:
15 SDLHP (115/85)
400 meter run

Drop In

Saturday, September 8th 2018

Metcon

Teams of Two Parnter WOD
Teams of two (switch as needed)
AMRAP 25
50 Cal Bike
40 Wall Balls (20/14) (12/10)
30 Ab Mat Sit Ups
20 DB Man Makers (50/35)
30 Ab Mat Sit Ups
40 Wall Balls (20/14) (12/10)
50 Cal Bike

Drop In

Friday, September 7th 2018

Strength

Strict Press
6 Sets of 2 Reps
*Goal is to climb and go heavy with these

Metcon

Four Rounds for Time
4 RFT
40 DU
15 CTB
10 Front Squats (155/105)

Drop In

Thursday, September 6th 2018

Metcon

200 meter Chipper
100 Russian Twists (20/14)
200m Run
80 KB Goblet Style Walking Lunges (70/55)
200m Run
60 Russian KBS (70/55)
200m Run
40 Burpees
200m Run
20 KB OH Walking Lunges (70/55)
200m Run

Drop In

Wednesday, September 5th 2018

Strength

EOMOM Squat Snatch
Squat Snatch x 3 Touch and Go

Metcon

AMRAP 12 MIN
8 Hang Power Snatch (115/85)
12 Box Jump Overs (24/20)
16 Ttb

Drop In

Tuesday, September 4th 2018

Strength

2RM Thruster
Build to 2RM Thruster (from the ground)
Spend 16 minutes building to heavy double thruster
Recommended loading (based on 1RM clean):
4 @ 55%, 4 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80+

Metcon

21 - 15 - 9 For Time
21-15-9
Cal Row
Cluster (squat clean thruster) (95/65)

Drop In

Friday, August 31st 2018

Metcon

Holleyman Deadlift
1.5 mile run buy-in
30 Rounds for Time:
5 Wallballs
3 HSPUs
1 Deadlift (315/225)

Drop In

Thursday, August 30th 2018

Skill

EMOM 30 Minutes
30 Superman Pulses
15 Pistols Right Leg
15 Toes to Bar
15 Pistols Left Leg
15 Hand Release Push-ups from feet on plate
40 Double Unders
*Scale reps as needed. Should be done by 40 sec every round

Drop In

Wednesday, August 29th 2018

Strength

Work to Heavy 3 Position Clean Complex
High hang + hang + touch and go
Spend 18 minutes to work to a heavy

Metcon

PCs & MUs
21 - 15 - 9 Power Cleans (155/105)
12 - 9 - 6 Ring Muscle Ups

Drop In

Tuesday, August 28th 2018

Strength

Every 2 Minutes for 18 Min (9 sets)
3 @ 8 sec negative bent over row
Find a weight that is hard to maintain 8 sec on last rep

Metcon

3k Row Split
1500 meter row
Rest 6 minutes
1500 meter row
*Score is combined time on row

Drop In

Monday, August 27th 2018

Metcon

CrossFit Open 16.1
AMRAP 20 MIN
25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

Drop In

Saturday, August 25th 2018

Metcon

Teams of Two
Switch as needed
100/80 Cal Row Buy-in
100 Double Unders
50 thrusters (95/65)
100 Double Unders
50 burpees
100 Double Unders
50 thrusters (95/65)
100 Double Unders
100/80 Cal Row Buy-in

Drop In

Friday, August 24th 2018

Metcon

Sprints
Sprints
1 x 400 Meter Sprint
Rest 2 minutes
2 x 200 Meter Sprint
Rest 90 sec (after each sprint)
4 x 100 Meter Sprint
Rest 60 sec (after each sprint)

Cashout

EMOM 20 MIN
Minute 1 - 100 ft waiter and farmer carry (right arm up)
Minute 2 - 30 Russian twists (wallball)
Minute 3 - 100 ft waiter and farmer carry (left arm up)
Minute 4 - 30 sec plank hold

Drop In

Thursday, August 23rd 2018

Strength

Front Squat
7 x 2 Front Squat with 2 sec pause in bottom
Working across @ 80% Front Squat

Metcon

3 x AMRAP 3 MIN
150/100 Meter Sandbag Carry (120lbs) buy-in
Max Effort Goblet Squats (70/50)
Rest 3 minutes
**Sandbag should not take more than 90 sec

Drop In

Wednesday, August 22nd 2018

Strength

EMOM for 10 MIN
3 x 10 sec eccentric pull-up (10 sec negative)
Use band or add weight if necessary

Metcon

5 Rounds for Time
15/12 Cal Bike
10 SDLHP (135/95)

Drop In

Tuesday, August 21st 2018

Strength

Weighted Box Step Ups
3 x 8 weighted step ups (back rack)
Box should be mid-thigh
Working at 50% of Front squat

Metcon

AMRAP 14 MIN
14 front rack lunges (135/95)
7 bar facing burpees over bar
21 box jumps

Drop In

Monday, August 20th 2018

Strength

Squat Snatch + Overhead Squat
Spend 18 minutes building to a heavy complex of squat snatch + Overhead Squat

Metcon

Snatch Dips
For Time:
42-30-18 Alt DB Snatch (50/35)
21-15-9 Ring Dips

Drop In

Saturday, August 18th 2018

Metcon

Partner Wallball Helen
Team of 2
12 RFT alternating rounds
400m Run
21 wallballs (20/14) (10/9)
12 pull ups

Drop In

Saturday, August 18th 2018

Metcon

Partner Wallball Helen
Team of 2
12 RFT alternating rounds
400m Run
21 wallballs (20/14) (10/9)
12 pull ups

Drop In

Friday, August 17th 2018

Metcon

Every 5 minutes for 30 minutes
500 meter row
20 KB Swings (55/35)
10 V-Ups

Drop In

Thursday, August 16th 2018

Strength

Split Jerk Double
15 Minutes to Build to Heavy Spit Jerk x 2

Metcon

Five Rounds for Time
5 Rds
8 Shoulder to OH (155/105)
10 Burpees Over the Bar

Drop In

Wednesday, August 15th 2018

Skill

Gymnastics Skill
Min 1: 4 Turkish Get Ups (2 each arm)
Min 2: 6 Strict HSPU
Min 3: 18 Pistols
Min 4: 4 Bar MU

Metcon

Descending Triplet
24 - 18 - 12 Kipping HSPU
24 - 18 - 12 Pistols
48 - 36 - 24 DU

Drop In

Tuesday, August 14th 2018

Strength

Every Minute on the Minute 10 Min
EMOM 10
1 Power Clean
*Build in weight

Metcon

AMRAP 10 MIN
10 Power Cleans (135/95)
10 Toes to Bar

Drop In

Monday, August 13th 2018

Strength

Back Rack Bulgarian Split Squats
Every Other Minute for 16 MIN
4 Bulgarian Split Squats (each leg)

Metcon

5 Rounds for Time
100 ft bear crawl
100 ft standing broad jumps
Perform 10 sit-ups after every 5 broad jumps

Drop In

Friday, August 10th 2018

Metcon

AMRAP 28 MIN
200m run
:30 dead hang from bar
20 lateral box step ups (20/14)
100 single unders
:30 bottom of squat hold
20 abmat sit ups

Static Stretching

Static stretching as a class

Drop In

Thursday, August 9th 2018

Strength

Bench Press
6 sets of 4 bench press
Working across at 80%

Metcon

Burpee Buy In/Cash Out
30 burpee buy in
42-30-18
Goblet hold walking lunges (50/35)
Hand release push-ups
30 burpee cash out

Drop In

Wednesday, August 8th 2018

Strength

Power Clean Clusters
4.4.4 @ 65%
Rest 2 min
3.3.3 @ 70%
Rest 2 min
2.2.2 @ 75%

Power Cleans should be touch and go with 10 sec between sets (2 min between super sets)

Metcon

Rowing + PC
4 RFT
500/450 meter row
10 Power Cleans (155/105)

Drop In

Tuesday, August 7th 2018

Strength

4 Rounds of:
24 Alt Single Leg KB RDL (weight will vary)
Rest 1 min
8 Strict weighted pull-ups (building in weight every round)
Rest 2 minutes

Metcon

Cals for Time
120/100 Cal Bike
Every minute on the minute 10 Pull-ups

Drop In

Monday, August 6th 2018

Strength

Heavy Triple Overhead Squat
Every 3 min for 15 min: OHS
*Build to heavy 3, climbing in weight each set
*Suggested weights, reps, and percentages
8 @ 50-60%
6 @ 65-70%
4 @ 70-75%
3 @ 80%
3 @ 80+%

Metcon

AMRAP 13 MIN
AMRAP 13
30 Wallballs (20/14) (10/9)
400 meter run
30 DUs

Drop In

Saturday, August 4th 2018

Metcon

Teams of 3
For Time
9k Row
*Rotating every 500m

Drop In

Friday, August 3rd 2018

Strength

4 Ronds DL + Strict TTB
Four Rounds:
8 Deadlifts (building in weight to heavy for day)
Immediately into...
10 Strict TTB
Rest 3 minutes between rounds

Metcon

For Time
42 - 30 - 18
Deadlifts (185/135)
Russian KBS (70/55)

Drop In

Thursday, August 2nd 2018

Strength

EOMOM for 12 Min (6 sets)
Every other minute on the minute
3 Power Snatch
Working across at 78.5%

Metcon

For Time
15-12-9 Power Snatches (115/85)
4-3-2 Rope Climbs (guys) / 3-2-1 Rope Climbs (gals)

Drop In

Wednesday, August 1st 2018

Metcon

Running Chipper
For Time:
1 mile Run
30 Pull Ups
40 Thrusters (95/65)
40 Ttb
30 Burpees
1 mile Run

Static Stretching

Stretch as a class afterwards

Drop In

Tuesday, July 31st 2018

Strength

Strict Press
Strict Press 5 x 4
*Climb in weight. All good working sets
Recommended Loads: 70%, 75%, 80%, 82.5%, 85%

Metcon

4 Rounds for Time
10 (5 ea.) Single Arm DB Push Press (50/35)
12/10 cal Bike
3 Wall walks
20 V-Ups

Drop In

Monday, July 30th 2018

Strength

EMOM 10: 2 Back Squats
Every minute on the minute
Back Squat x 2 reps
*Start at 75-80% and climb

Metcon

3 Rounds of AMRAP 3
AMRAP 3 MIN
8 Med Ball Squat Cleans (20/14)
8 HR Push Ups
8 Alt Jumping Lunges
Rest 3 min between AMRAPs

*Score is total FULL rds + reps

Drop In

Sunday, July 29th 2018

Strength

Test Strength
Testing Strength Workout
Working across at 80%

Metcon

Nancy
"Nancy"
5 RFT
400m Run
15 OHS (95/65)

Drop In

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