06/27/2017

1 Mile Run 21 KB Swings, 2/1.5 pood 21 Goblet Squats, 2/1.5 pood 800 Meter Run 15 KB Swings 15 Goblet Squats 400 Meter Run 9 KB Swings 9 Goblet…


06/26/2017

A. Back Squat 1 X 4 @ 60%, 65%, 70%, 75% 3 X 4 @ 80% B. Conditioning 4 Rounds: 18 Calorie Row 12 Power Clean and Jerks, 135/95 lbs…


06/23/2017

A. Power Clean + Front Squat 2 PC + 3 FS @ 60%, 65%, 70% 2 X (2 PC + 3 FS) @ 75% B. Stamina Conditioning EMOM x 20…


06/22/2017

A. Back Squat 1 X 5 @ 60%, 65%, 70% 3 X 5 @ 75% B. Midline Conditioning 30-20-10: Medball GHD Sit Up or Medball Sit Up (facing wall), 20/14…


06/21/2017

A. Stamina Conditioning EMOM x 5: 3 Muscle-ups B. Conditioning 5 Rounds For Time: 50  Double Unders 10 Shoulder Press, 115/75 lbs (Rack) 5 Box Jumps, 40/30″


06/20/2017

A. Power Snatch + OHS 2 PS + 3 OHS @ 60%, 65%, 70% 2 X (2 PS + 3 OHS) @ 75% B. Conditioning For time: 30 Burpees over…


06/19/2017

A. Front Squat 1 X 5 @ 60%, 65% 3 X 5 @ 70% B. Conditioning 3 Rounds For Time: 400m Run 10 Clean and Jerks, 155/105 lbs 20 C2B…


06/16/2017

2 Rounds For Time: 400m Run 26 Ring Dips 400m Run 26 KBS, 53/35 lbs 400m Run 26 GHDSU 400m Run 26 Deadlifts, 155/105 lbs 400m Run 26 Wallballs, 20/14…


06/15/2017

A. Clean & Jerk 2 Squat Cleans + 1 Jerk @ 60% 3 X (2 Squat Cleans + 1 Jerk) @ 70% 2 X (2 Squat Cleans + 1 Jerk)…


06/14/2017

A. Stamina Conditioning EMOM x 10 min: Odd: 7 TTB + 7 OHS, 115/85 lbs Even: 7 Bar Facing Burpees + 7 Sit Ups B. Conditioning 3 Rounds For Time:…


06/13/2017

A. Back Squat 1 x 4 @ 60%, 65%, 70% 2 X 4 @ 75% B. Conditioning 3 Rounds For Time: 10 Deadlifts, 275/185 lbs 10 Burpee Box Jump Overs,…


06/12/2017

A. Snatch 1 X 3 @ 60%, 65% 2 X 3 @ 70%, 75% B. Conditioning 4 Rounds: 21/18 Calorie Row 18 Thrusters, 65/45 lbs 15 Pull-ups


06/09/2017

For time: 400m Run 50 Pull ups 400m Run 40 Calorie Row 400m Run 30 Back Rack Lunges, 155/105 lbs 400m Run


06/08/2017

A. Power Clean + Front Squat 2 PC + 2 FS @ 60%, 65%, 70% 2 X (2 PC + 2 FS) @ 75% B. Conditioning “DT” 5 rounds for…


06/07/2017

125 Double Unders 100 Wallballs, 20/14 lbs 75 GHD sit ups or medball sit ups (thrown against wall) 50 Burpees 25 Power Snatch, 135/95 lbs


06/06/2017

A. Back Squat 1 X 5 @ 60%, 65% 3 X 5 @ 70% B. Conditioning 30-20-10 DB/KB Thrusters, 50/35 lbs TTB      


06/05/2017

A. Power Snatch + OHS 2 PS + 2 OHS @ 60%, 65%, 70% 2 X (2 PS + 2 OHS)  @ 75% B. Conditioning 4 Rounds: Min 1: 1 Round…


06/02/2017

  3 Rounds: 15 HSPU 15 Front Squats, 135/95 lbs 15 TTB 15 Deadlifts, 245/165 lbs 15 Burpees 15 KBS, 2/1.5 Pood 15 Pull Ups


06/01/2017

A. Power Clean 3 X 2 @ 65% B. Back Squat 3 X 2 @ 65% C. Conditioning 27-21-15-9: Power Snatch, 75/55 lbs Push Press, 75/55 lbs GHD Sit Ups…


05/31/2017

A. Stamina Conditioning EMOM x:10: 5 Squat Jumps + 5 Thrusters, 115/80 lbs B. Conditioning 3 Rounds: 50 Double Unders 20 Wallballs, 20/14 lb 30 Calorie Row 2 Rounds: 50…


05/30/2017

A. Power Snatch 3 X 2 @ 65% B. Overhead Squat 3 X 3 @ 65% C. Conditioning 3 Rounds For Time: 24 Burpee Box Jump Overs, 24/20 12 Power…


05/29/2017

  Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of…


05/26/2017

A. Clean & Jerk 1 X 3 @ 60%, 65% 2 X 3 @ 70% B. Conditioning 10 Rounds For Time: 9 Thrusters, 95/65 lbs 35 Double-unders


05/25/2017

A. Front Squat 3 X 4 @ 80% B. Conditioning 3 Rounds: 30 Sit Ups 20 Kettlebell Swings 1.5/1 pood 30 Box Jumps, 24/20 2 Rounds: 30 Sit Ups 20…


05/24/2017

Teams of 2: 1 Mile Run 100 Burpees over Bar 50 Squat Cleans, 135/95 lbs 100 Toes to Bar 50 Squat Cleans, 135/95 lbs 100 Burpees over Bar 1 Mile…


05/23/2016

A. Snatch 1 X 3 @ 60%, 65% 2 X 3 @ 70% B. Conditioning In 5 minutes do……. 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Then…


05/22/2017

A. Back Squat 3 X 4 @ 80% B. Conditioning AMRAP in 13 min: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks 3 Thrusters 135/95 lbs


05/19/2017

A. Power Clean & Jerk 1 X 2 @ 60%, 65% 3 X 2 @ 70% B. Conditioning For time: Buy-in: 50/35 Calorie Row 5 Rounds: 10 Burpees 10 TTB…


05/18/2017

A. Front Squat 3 X 4 @ 80% B. Conditioning 25-20-15-10-5 of: Hang Power Cleans 115/85 lbs 50-40-30-20-10: Sit-ups 100-80-60-40-20: Double-unders


05/17/2017

A. Power Snatch 1 X 2 @ 60%, 65%, 70%, 75% B. Conditioning AMRAP in 13 min: 55 Deadlifts 205/135 lbs 55 Wallballs, 20/14 lb 55 Kettlebell Swings, 1.5/1 pood…


05/16/2017

EMOM x 15 min: 5 Burpees (jump to touch pull up bar) + 5 Pullups directly into…. 2,000m Row directly into…. 1 Mile Run


05/15/2017

A. Back Squat 3 X 4 @ 80% B. Conditioning For Time: 400m Run 10 Power Snatches, 115/80 lbs 400m Run 10 Squat Clean Thrusters, 115/80 lbs 400m Run 10…


05/12/2017

A. Front Squat 3 X 3 @ 80% B. For Time: 5 Rounds For Time: 10 Burpees 10 Ring Dips 10 Power Cleans, 115/85 lb 400m Run


05/11/2017

A. Clean & Jerk 1 X 2 @ 60%, 65%, 70%, 75% 2 X 2 @ 80% B. 3 Rounds For Time: 3 Rope Climbs 6 Push Jerks 135/95 lbs…


05/10/2017

A. Snatch 1 X 2 @ 60%, 65%, 70%, 75% 2 X 2 @ 80% B. Conditioning EMOM x 18 min: Min 1: 200m Run Min 2: 15 Kipping HSPU…


05/09/2017

3 Rounds For Time: 30 Wallballs, 20/14 lbs 30 SDLHP, 75/55 lbs 30 Box Jumps, 24/20″ 30 Push Press, 75/55 lbs 30 Cal Row 30 Push-ups 10 Body Weight Back…


05/08/2017

A. Back Squat 3 X 3 @ 80% B. AMRAP in 12 min: 24 Double KB Front Rack Lunges, 1.5/1 Pood 16 T2B 8 Double KB Power Cleans, 1.5/1 Pood


05/05/2017

Teams of 2 For time: 4 X 400m Run (Partner A runs 1, Partner B runs 2, A, B) 75 Power Cleans, 135/95 lbs 50 Barbell Facing Burpees 100/75 Calorie…


05/04/2017

A. Clean & Jerk 1 X 2 @ 60%, 65%, 70% 2 X 2  @ 75% B. Conditioning EMOM x 20 Min: Min 1: 15 GHD Sit Ups Min 2:…


05/03/2017

A. Strength - 3 x 8 Shoulder Press @ 60% (If you don’t know SP 1RM, move up in weight each set) - 3 x 3 Pausing Front Squat @…


05/02/2017

A. Back Squat 3 X 3 @ 75% B. Conditioning For time: 10 Dumbbell Snatches (alternating), 50/35 lb 15 Burpee Box Jump-Overs, 24/20″ 20 Dumbbell Snatches 15 Burpee Box Jump-Overs…


05/01/2017

A. Snatch 1 X 2 @ 60%, 65%, 70% 2 X 2 @ 75% B. Conditioning 5 Rounds For Time: 10 OHS, 115/85 lbs 10 Pull Ups Directly into: 5…


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…