04/28/2017

A. Clean & Jerk 1RM Test B. Conditioning Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar


04/27/2017

6 Rounds For Time: 10 Deadlifts, 225/155 lbs 10 Wallballs, 30/20 lbs 20 Sit Ups 20 Box Jumps, 24/20″


04/26/2017

  A. Power Clean & Power Jerk 1 X 2 @ 60%, 65%, 70% B. Front Squat 3 X 3 @ 65% C. Conditioning AMRAP in 4 min: 30 Double…


04/25/2017

A. Conditioning 3 Rounds: 25 Cal Row 20 Front Rack Reverse Lunges, 115/80 lbs 15 Bar Facing Burpees B. Gymnastics Conditioning Not For Time: 6 x (12 Kipping HSPU+ 12…


04/24/2017

A. Power Snatch 1 X 2 @ 60%, 65%, 70% B. Back Squat 3 X 3 @ 65% C. Conditioning 7-6-5-4-3-2-1: Hang Squat Clean Thrusters, 175/115 lbs Ring MU


04/21/2017

A. Front Squat 1 X 2 @ 60%, 70%, 75%, 80%, 85% 1 X 1 @ 90% B. Conditioning 4 Rounds For Time: 400m Run 15 Box Jump Overs ,…


04/20/2017

A. Snatch 1 X 2 @ 60%, 70% 1 X 1 @ 75%, 80%, 85%, 90%, 95% 2 X 1 @ 85% B. Stamina Conditioning EMOM x 12 min: Odd:…


04/19/2017

800m Run 200 Double Unders 2K Row 200 Double Unders 800m Run


04/18/2017

A. Power Clean & Power Jerk 1 X2 @ 60%, 65%, 70% B. Conditioning 21-15-9: DB/KB Thrusters, 50/35 lb C2B Pull-ups Calorie Row


04/17/2017

A. Back Squat 1 X 2 @ 60%, 70%, 75%, 80%, 85% 1 X 1 @ 90% B. Conditioning 27-21-15-9 T2B Overhead Squats , 135/95 lbs Lateral Over-the-Bar Burpees


04/14/2017

***TODAY WE WILL ONLY HOLD THE 6:00AM, 8:30AM, and 12:00PM CLASSES. ALL AFTERNOON AND EVENING CLASSES ARE CANCELLED IN OBSERVANCE OF GOOD FRIDAY.*** ***9:30AM SATURDAY MORNING CLASS WILL RESUME AS…


04/13/2017

***THIS FRIDAY WE WILL ONLY HOLD THE 6:00AM, 8:30AM, and 12:00PM CLASSES. ALL AFTERNOON AND EVENING CLASSES ARE CANCELLED IN OBSERVANCE OF GOOD FRIDAY.***   A. Power Snatch 1 X…


04/12/2017

***THIS FRIDAY WE WILL ONLY HOLD THE 6:00AM, 8:30AM, and 12:00PM CLASSES. ALL AFTERNOON AND EVENING CLASSES ARE CANCELLED IN OBSERVANCE OF GOOD FRIDAY.*** 1000m Run 25 Cal Row 5…


04/11/2017

A. Clean & Jerk -Heavy Single -85% of Heavy Single -90% of Heavy Single B. Conditioning AMRAP in 14 min: 75 Wallballs, 20/14 lbs 60 Calorie Row 45 1-Arm DB…


04/10/2017

A. Back Squat 3 X 3 @ 65% B. Conditioning For time: 50 Power Clean & Jerks, 135/95 lbs ***EMOM: Complete 6 T2B, starting at 0:00 with the T2B***


04/07/2017

1 Mile Run “Jackie” 1,000m Row 50 Thrusters, 45/35 lbs 30 Pull-ups 1 Mile Run


04/06/2017

A. Front Squat 1 X 2 @ 60%, 70%, 75%, 80% 3 X 2 @ 85% B. Conditioning “Diane” 21-15-9 Deadlift, 225/155 lbs HSPU -Leader Board WOD. HSPU- Hands and…


04/05/2017

A. Snatch - Heavy Single - 85% of heavy single - 90% of heavy single B. Conditioning AMRAP in 18 min: 30 Push Jerks, 115/80 lbs 30 Box Jumps, 24/20″…


04/04/2017

A. Conditioning 4 Rounds For Time: 10 Power Cleans, 135/95 lbs 10 Bar-Facing Burpees -Rest 2:00- 3 Rounds For Time: 6 Power Cleans, 155/115 lbs 6 Bar-Facing Burpees -Rest 2:00-…


04/03/2017

A. Back Squat -Heavy Single for the day -85% of Heavy Single -90% of Heavy Single When the program calls for a heavy single, it should be a heavy single…


03/31/2017

A. Front Squat Build up to a heavy single then: 1 X 1 @ 85% and 90% of today’s When the program calls for a heavy single, it should be…


03/30/2017

A. Clean & Jerk 1 X 1 @ 60%, 70%, 75%, 80%, 85%, 90%, 95% Then repeat: 1 X 1 80%, 85%, 95% -These are quick moving single attempts. Keep…


03/29/2017

A. Conditioning AMRAP in 18 min: 80 Wallballs, 20/14# 60 Calorie Row 40 1-Arm KB Snatch, 2/1.5 Pood (alternating) 20 OHS, 135/95# 10 Ring MU B. Gymnastics Conditioning 5 x…


03/28/2017

A. Snatch 1 X 1 @ 60%, 70%, 75%, 80%, 85%, 90%, 95% Then repeat: 1 X 1 @ 80%, 85%, 95% -These are quick moving single attempts. Keep moving…


03/27/2017

A. Back Squat 1 X 2 @ 60%, 70%, 75%, 80%, 85% 1 X 1 @ 90% 1 X 1 @ 95% B. Conditioning 2 Rounds For Time: 21 OHS,…


03/24/17

17.5 10 Rounds for time: 9 Thrusters 95/65 (Scaled: 65/45) 35 Double Unders (Scaled: single unders)   40 Minute Time Cap


03/23/2017

A. Clean & Jerk 1X 1 @ 60%, 70%, 75%, 80%, 85%, 90% 2 X 1 @ 80% B. Conditioning For time: 10-8-6-4-2 Rope Climbs 200-400-600-800-1000m Row


03/22/2017

A. Front Squat 1 X 3 @ 60%, 70%, 75%, 80%, 1 X 2 @ 85% 3 X 1 @ 90%  B. Conditioning 21-15-9: Burpee Pull-ups Box Jump Overs, 24/20…


03/21/2017

A. Snatch 1 X 1 @ 60%, 70%, 75%, 80%,  85%, 90% 2 X 1 @ 80% B. Stamina Conditioning EMOM x 12 min: Odd: 6 TTB + 6 OHS,…


03/20/2017

A. Back Squat 1 X 2 @ 60%, 70%, 75%, 80%, 85% 2 X 2 @ 90% B. Conditioning 3 Rounds For Time: 30 Power Cleans, 135/95# 30 Wallballs, 20/14# 800m…


03/17/17

17.4 AMRAP 13 minutes 55Deadlifts (Rx: 225/155)(Scaled: 135/95) 55 Wall Ball Shots (Rx: 20/14)(Scaled: 20 to 9′ target/10) 55 Calorie Row 55 Hand Stand Push Ups (Scaled: hand release push…


03/16/2017

A. Front Squat 1 X 2 @ 60%, 70%, 75%, 80% 2 X 2 @ 85% B. Conditioning 2 Rounds For Time : 10 1-arm KB Snatch, 2/ 1.5 pood…


03/15/2017

“The Seven” 7 Rounds: 7 Handstand Push-ups 7 Thrusters, 135/95# 7 T2B 7 Deadlifts , 245/175# 7 Burpees 7 Kettlebell swings,2/1.5 Pood 7 Pull-ups A suicide bomber killed seven CIA…


03/14/2017

A. Big Clean Complex 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean +…


03/13/2017

A. Back Squat 1 X 4 @ 82% 1 X 1 @ 86% 1 X 4 @ 82% 1 X 1 @ 89% 1 X 4 @ 82% 1 X…


03/10/17

Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups(scaled jumping chest to bar pull ups or your normal scaled pull up) 6 squat snatches, (95 / 65…


03/09/2017

A. Front Squat 1 X 3 @ 60%, 70%, 75%/, 80% 4 X 3 @ 85% B. Conditioning 21-15-9: Wallballs, 20/14 lb Push Ups Kettlebell Swings, 1.5/1 Pood ***400m Run…


03/08/2017

A. Conditioning EMOM x 15: Min 1: Max Overhead Lunge, 95/65# Min 2: Max Rope Climb Min 3: Max Sit Ups (any type) B. Stamina Conditioning EMOM x 12: Odd:…


03/07/2017

A. Snatch 1 X 3 @ 65%, 70%, 75% 1 X 2 @ 80% 1 X 1 @ 85% and 90% B. Conditioning AMRAP in 20 min: 5 Deadlifts, 275/…


03/06/2017

A. Back Squat 1 X 5 @ 80% 1 X 1 @ 85% 1 X 5 @ 80% 1 X 1 @ 88% 1 X 5 @ 80% 1 X…


03/03/17

17.2 12 minute AMRAP(RX: 50/35)(Scaled: 35/20): 2 Rounds of : 50 ft weighted walking lunge 16 Toes-to-bar(Scaled: Hanging Knee Raise) 8 DB power cleans 2 Rounds of: 50 ft weighted…


03/02/2017

A. Front Squat 3 X 3 @ 70% B. Run Conditioning Run 15 minutes nonstop Directly Into: 25 Manmakers (double dumbbells, you choose the weight)


03/01/2017

A. Burner Conditioning For Time: 18-12-9-6 T2B GHD Situps (Or double for regular situps) *Rep scheme is designed so you can go unbroken. Go hard and hold on. B. Burner…


02/28/2017

***REGULAR CLASS SCHEDULE TODAY! *** A. Clean & Jerk 2 Cleans plus 1 Jerk @ 60%, 70%, 75% 4 X 2 Cleans plus 1 Jerk @ 80% B. Conditioning For…


02/27/2017

A. Back Squat 1 X 4 @ 79% 1 X 1 @ 84% 1 X 4 @ 79% 1 X 1 @ 87% 1 X 4 @ 79% 1 X…


02/24/17

17.1 Open WOD For time with 20 minute time cap: 10 Alternating 1 arm dumbbell snatches/15 Burpee box jump overs 20 Alternating 1 arm dumbbell snatches/15 Burpee box jump overs 30 Alternating…


2/23/2017

A. Jerks 1 X 3 @ 60%, 70%, 75% 2 X 3 @ 80% B. Conditioning 3 Rounds for time: 400m Run 21 Kettlebell Swings 21 Air Squats ***You may…


2/22/2017

A. Front Squat 1 X 3 @ 80% 1 X 1 @ 85% 1 X 3 @ 80% 1 X 1 @ 87% 1 X 3 @ 80% 1 X…


02/21/2017

A. Snatch 1 X 2 @ 60%, 65%, 70%, 75% 4 X 2 @ 80% B. Conditioning 30-20-10: Pull-ups 600m-400m-200m: Run Directly into… 30-20-10: Shoulder to Overhead, 105/75# Jumping Lunges…


02/20/2017

A. Back Squat 1 X 5 @ 78% 1 X 1 @ 83% 1 X 5 @ 78% 1 X 1 @ 86% 1 X 5 @ 78% 1 X…


2/24/17

17.1 Open WOD


02/17/2017

Conditioning Row 2,000m 42 Thrusters, 95/65# 42 Pull-ups Row 1,000m 30 Thrusters, 95/65# 30 Pull-ups 500m Row 18 Thrusters, 95/65# 18 Pull-ups Run equivalents= 1600, 800, 400m


02/16/2017

A. Front Squat 1 X 3 @ 78% 1 X 1 @ 83% 1 X 3 @ 78% 1 X 1 @ 85% 1 X 3 @ 78% 1 X…


02/15/2017

A. Conditioning 3 Rounds: 500 Meter Row 12 Push Jerks (155/105#) 15 T2B B. Condtitioning AMRAP in 1:30 of Bar Facing Burpees Rest 1 minute AMRAP in 1:00 of Bar…


02/14/2017

A. Hang Snatch – from mid-thigh 1 X 3 @ 60% and 65% 3 X 3 @ 70% B.  Conditioning 10 Ring MU 150 Double Unders 20 Squat Snatch, 135/95# 150…


02/13/2017

A. Back Squat 1 X 4 @ 78% 1 X 1 @ 83% 1 X 4 @ 78% 1 X 1 @ 86% 1 X 4 @ 78% 1 X…


02/10/2017

A. Power Clean And Jerk 1 X (2 Power cleans plus 1 Jerk) @ 60% and 70% 3 X (2 Power cleans plus 1 Jerk) @ 75% B. Clean Pull…


02/09/2017

A. Front Squat 1 X 3 @ 75% 1 X 1 @ 80% 1 X 3 @ 75% 1 X 1 @ 83% 1 X 3 @ 75% 1 X…


02/08/2017

For Time: 1 Squat Snatch, 165/115# 2 Box Jumps, 30/24″ 3 Push Presses, 165/115# 4 Chest To Bar Pull-ups 5 Hang Power Cleans, 165/115# 6 Clapping Pushups 7 Deadlifts, 165/115#…


02/07/2017

A. Power Snatch 1 X 3 @ 60%, 65%, 70% 3 X 3 @ 75% -No TNG B. Snatch Pull 4 X 3 @ 100% ***Not a high pull. Get set…


02/06/2017

A. Back Squat 1 X 5 @ 75% 1 X 1 @ 80% 1 X 5 @ 75% 1 X 1 @ 83% 1 X 5 @ 75% 1 X…


02/03/2017

  A. Clean & Jerk 2 Cleans Plus 1 Jerk @ 65%, 70 %, 75% 2 Clean and Jerks @ 80% 1 Clean and Jerk @ 85% 1 Clean and…


02/02/2017

“The Chief” 5 Rounds AMRAP in 3 min of: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats -Rest 1:00 after each round


02/01/2017

A. Conditioning AMRAP in 3 min: 75 Double Under Buy-In 15 Deadlifts, 185/135# 15 Bar Facing Burpees -Rest 3:00 AMRAP in 3 min: 75 Double Under Buy-in 10 Deadlifts, 225/155#…


01/31/2017

A. Snatch 1 X 3 @ 65%, 70%, 75% 1 X 2 @ 80% 1 @ 85% 1 @ 90% -Squat. No TNG B. Conditioning 4 Rounds For Time: 20…


01/30/2017

A. Back Squat 1 X 8 @ 70%, 75%, 78% B. Conditioning AMRAP in 3 min: Macho Man @ 135/95# -Rest 3:00 AMRAP in 3 min: Macho Man @ 155/105#…


01/27/2017

Reminder: Our Saturday morning class for January 28th will be moved to 8AM this weekend only!!!   A. Clean & Jerk 2 Cleans + 1 Jerk @ 65%, 70%, 75% 2 Clean…


01/26/2017

A. Stamina Conditioning EMOM x 10: 8 TTB + 8 1-arm DB snatch (alternating) - you choose the weight   B. Conditioning For time: 42 Cal Row, 21 Thrusters, 95/65…


01/25/2017

A. Front Squat 1 X 5 @ 70% 3 X 5 @ 75% B. Conditioning 1500m Row 100 Double Unders 800m Run 100 Double Unders 1500m Row


01/24/2017

A. Snatch 1 X 3 @ 65%, 70%, 75% 1 X 2 @ 80% 3 X 1  @ 85% -Squat. No TNG B. Stamina Conditioning EMOM x 12: Odd: 12…


01/23/2017

Freddie’s Day of Fun A) Strength! Find a Heavy 3RM Back Squat B) Conditioning Leaderboard WOD!!! “Randy” 75 power snatches for time 75/55 C) Conditioning Part 2 100 wallballs for time…


01/20/2017

A. Clean & Jerk 2 Cleans + 1 Jerk @ 65%, 70%, 75% 1 Clean and Jerk @ 80% -Squat. No TNG B. Conditioning 4 Rounds For Time: 21 Wallballs,…


01/19/2017

A. Front Squat 4 X 5 @ 70% B. Conditioning AMRAP in 15 Min.: 9 Deadlifts, 155/105 lbs 12 Hand Release Push Ups 15 Box Jumps  


01/18/2017

A. Snatch 1 X 3 @ 65%, 70%, 75% 3 X 1 @ 80% -Squat. No TNG B. Conditioning 500m Row/400m Run 25 T2B 500m Row/400m Run 15 Front Squat,…


01/17/2017

A. Back Squat 3 X 8 @ 70% B. Conditioning For Time: -3 Rounds: 7 Thrusters 75/55 lbs 7 Pull Ups 7 Burpees -50/40 Cal Row -3 Rounds: 7 Thrusters…


01/16/2017

A. Stamina Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans + Push Jerks, 135/95# -Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar –…


01/13/2017

A. Front Squat 4 X 5 @ 65% B. Conditioning 55 Deadlifts (225/155) 55 Wallballs, 20/14 55 Calorie Row 55 HSPU


01/12/2017

A. Conditioning 3 Rounds For Time: 5 Ring Muscle-ups or 5 Rope Climbs 10 Snatches, 115/85# 15 Box Jump Overs, 24/20″ B. Skills 12-11-10-9-8-7-6-5-4-3-2-1 Dips GHD Sit ups -Not for…


01/11/2017

A. Snatch 2 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 2 @ 90% Heavy Single (limit to 3 attempts) -Squat. No TNG. TEST…


01/10/2017

A. Back Squat 3 X 8 @ 65% B. Conditioning 4 Rounds For Time: 25 Calorie Row 25 Wallballs, 20/14# 25 Pull-ups


01/09/2017

A. Clean & Jerk 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 90% Heavy Single (limit to 3 attempts) -Squat. No TNG -Today is…


01/06/2017

A. Front Squat 4 X 3 @ 70% B. Conditioning AMRAP in 3 min: 21 Overhead Squats, 95/65# 21 Over-the-Rower Burpees Max Calorie Row -Rest 3:00- AMRAP in 3 min:…


01/05/2017

A. Snatch 2 @ 65%, 70%, 75% 1 @ 80%, 85%, 90% -Squat. No TNG. B. Conditioning For time: 2K Row C. Gymnastics Conditioning 5 x 12 Handstand Push ups…


01/04/2017

5 Rounds For Time: 800m Run 50′ Dumbbell/Kettlebell Walking Lunge, 55/35 lb (in each hand) 20 Dumbbell/Kettlebell 1-Arm Snatch, 55/35 lb (alternating)


01/03/2017

A. Back Squat 4 X 3 @ 70% B. Conditioning With a running clock…. AMRAP in 5 min of Burpee Box Jump Overs, 24/20 -Rest 5:00 AMRAP in 4 min…


01/02/2017

A. Clean & Jerk 2 @ 65%, 70%, 75% 1 @ 80%, 85%,  90% -Squat. No TNG. B. Conditioning “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats…


12/30/2016

A. Front Squat 5 X 4 @ 78% B. Conditioning “Jerry” 1 mile Run 2K Row 1 mile Run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008…


12/29/2016

AMRAP in 5 minutes of: “Fran” 21-15-9 Thrusters, 95/65# Pull-ups -Rest 4:00- AMRAP in 5 minutes of: “Diane” 21-15-9 Deadlifts, 225/155# Handstand Push-ups -Rest 4:00- AMRAP in 5 minutes of:…


12/28/2016

A. Snatch 2 @ 65%, 70%, 75% 1 @ 80%, 85% -Full Squat. No TNG B. Conditioning Every 3:00 for 24:00 minutes (alternating): First 3 Mins: 400m Run Second 3…


12/27/2016

A. Back Squat 1 X 3 @ 60%, 70%, 75%, 80% 2 X 3 @ 85% B. Conditioning AMRAP in 22 min: 22 Wallballs, 20/14# 22 Power Snatch, 75/55# 22…


12/26/2016

A. Clean & Jerk 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% 1 @ 85% -Full squat. Not TNG B. Conditioning 3 Rounds For Time: 50…


12/23/2016

A. Front Squat 5 X 4 @ 75% B. Stamina Conditioning EMOM x 7 min: 6 Pull-ups 6 Box Jumps, 30/24 C. Conditoning EMOM x 12 min: 10 Bar Facing…


12/22/2016

A. Stamina Conditioning Tabata TTB 8x (:20 seconds of max reps, :10 rest) A. Conditioning With a running clock: 0:00-10:00: 1 Mile Run Max Clean & Jerks, 135/95# 10:00-13:00: Rest…


12/21/2016

A. Snatch 1 X 4 @ 60%, 65%, 70% 2 X4 @ 75% B. Conditioning AMRAP in 15 min: 60 Double-unders 15 Deadlifts, 245/165# 400m Run


12/20/2016

A. Back Squat 1 X 4 @ 60%, 70%, 75% 2 X 4 @ 80% B. Conditioning AMRAP in 4 min: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups -Rest 4:00-…


12/19/2016

A. Clean & Jerk 2 @ 65% 2 @ 70% 3 X 2 @ 75% 1 X 4 @ 80% B. Conditioning 10 Rounds For Time: 7 SDHP, 95/65# 7…


12/16/2016

A. Stamina Conditioning EMOM x 8: Even: AMRAP TTB Odd: Rest B. Conditioning 5 Rounds: 1 Rope Climb 3 Burpee Box Jump Overs, 30/24 5 Handstand Push Ups -Rest 4…


12/15/2016

A. Back Squat 3 @ 60% 3 @ 70% 2 X 3 @ 75% 2 X 2 @ 80% B. Strength Conditioning 20 Thrusters, 135/95# -Rest 3 Min- 15 Thrusters,…


12/14/2016

A. Snatch 2 @ 65% 2 @ 70% 3 X 2 @ 75% 4 X 1 @ 80% We are starting a new cycle with the intent of new 1RM…


12/13/2016

A. Front Squat 5 X 4 @ 70% B. Conditioning Row 1,000m Directly into: 21-15-9 OHS, 115/80# KB Swings, 32/24kg