08/17/2017

A. Front Squat 1 X 2 @ 60%, 70%, 75%, 80% 2 X 2 @ 85% B. Conditioning “Grace” For Time: 30 Clean & Jerks, 135/95 lbs


08/16/2017

A. Snatch (Mid-Thigh off Blocks or from Hang) 1 X 4 @ 60%, 65%, 70% 3 X 3 @ 75% B. Conditioning 4 Rounds: 21/15 Calorie Row 18 Wallballs, 20/14…


08/15/2017

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…


08/14/2017

For time: 1 Mile Run Then 10 Rounds: 4 HSPU 8 Pull-ups 12 Squat Jumps


08/11/2017

A. Clean & Jerk 3 Cleans + 1 Jerk @ 65%, 70%, 75%, 80% 2 X (3 Cleans + 1 Jerk) @ 85% B. Conditioning AMRAP in 18 min: 60…


08/10/2017

A. Front Squat 1 X 5 @ 79% 1 X 1 @ 85% 1 X 5 @ 79% 1 X 1 @ 87% 1 X 5 @ 79% 1 X…


08/09/2017

A. Snatch 1 X 4 @ 65%, 70%, 75% 1 X 3 @ 80% 2 X 3 @ 85% B. Conditioning 75 Cal Row 50 Power Snatches, 75/55 lbs 25…


08/08/2017

A. Back Squat 1 X 5 @ 77% 1 X 1 @ 83% 1 X 5 @ 77% 1 X 1 @ 85% 1 X 5 @ 77% 1 X…


08/07/2017

For Time: 21 Overhead Squats, 155/105 lbs (ground) 21 Calorie Row 21 Power Cleans, 155/105 lbs 400m Medball Run, 20/16 lbs 21 Muscle-ups 400m Medball Run, 20/16 lbs 21 Power…


08/04/2017

A. Front Squat 1 X 5 @ 77% 1 X 1 @ 83% 1 X 5 @ 77% 1 X 1 @ 85% 1 X 5 @ 77% 1 X…


08/03/2017

A. Clean (Mid-thigh, off Blocks or from Hang) 1 X 4 @ 60%, 65% 3 X 4 @ 70% B. Conditioning EMOM x 16 min: 1) 12 Double KB Front…


08/02/2017

30 Box Jump Overs, 30/24″ 30 CTB Pull-ups 30 KB Swings, 2/1.5-Pood 30 Front Squats, 135/95 lbs (ground) 30 TTB 30 Push Press, 135/95 lbs (ground) 30 Deadlifts, 135/95 lbs…


08/01/2017

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…


07/31/2017

A. Snatch (Mid Thigh Off Blocks or Hang) 1 X 4 @ 60%, 65% 3 X 4 @ 70% B. Gymnastics Conditioning 12 Ring Muscle-ups 30 Kipping HSPU 8 Ring…


07/28/2017

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


07/27/2017

A. Power Clean + Power Jerk 2 PC + 1 PJ @ 60%, 70% 3 X (2 PC + 1 PJ) @ 75% B. Midline Conditioning 5 Rounds: 20 GHDSU…


07/26/2017

AMRAP in 13 min: 55 Double Unders 55 Thrusters, 45/35 lb 55 Lunges 55 HSPU -Rest 5 min- 3 Rounds For Time: 400m Run 21 Burpees  


07/25/2017

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…


07/24/2017

A. Power Snatch 1 X 3 @ 60%, 65%, 70% 3 X 3 @ 75% B. Conditioning AMRAP in 17 min: 20 Calorie Row 17 Power Snatches, 75/55 lbs 20…


07/21/2017

A. Power Clean 3 X 3 @ 65% B. Back Squat 3 X 3 @ 65% C. Conditioning 5 Rounds For Time: 10 Thrusters 95/65 lbs 10 Burpee Box Jump-overs…


07/20/2017

A. Conditioning 3 Rounds For Time: 400m Run 21 KB Swings, 53/35 lbs 50 Double Unders B. Gymnastics Conditioning EMOM x 10 min: Odd: 3-6 Strict HSPU Even: 1-3 Muscle-ups


07/19/2017

A. Front Squat 3 X 3 @ 65% B. Conditioning AMRAP in 4 min: 27 Calorie Row 27 Burpees 27 CTB Pull-ups -Rest 4:00- AMRAP in 4 min: 21 Calorie…


07/18/2017

“Fight Gone Bad” 3 Rounds, 1 minute at each station: Wallballs, 20/14 lbs Sumo Deadlift High Pull, 75/55 lbs Box Jumps, 24/20″ Push Press, 75/55 lbs Row for Calories Rest


07/17/2017

A. Power Snatch 3 X 3 @ 65% B. Conditioning “Big Clean Complex” 6 Sets Of The Following Combo: High Hang Squat Clean – Hang Squat Clean – Full Squat…


07/14/2017

A. Back Squat 5 X 3 @ 85% B. Conditioning For time: 50 Overhead Lunges, 95/65 lbs 100 Double Unders 50 Medball Sit Ups,  20/16 lb 10 Rope Climbs 50…


07/13/2017

A. Snatch 3 @ 60%, 65%, 70%, 75% 2 @ 80% 3 X 1 @ 85% B. Gymnastics Conditioning 30 Burpee Muscle-ups For Time (Scaled 1 = 50 Burpee pull…


07/12/2017

A. Front Squat 5 X 5 @ 80% B. Conditioning “Nancy” 5 Rounds For Time: 400m Run 15 OHS, 95/65 lbs


07/11/2017

50 Cal Row 50 Box Jump Overs, 24/20″ 50 Deadlifts, 185/125 lbs 50 Wallballs, 20/14 50 Ring Dips 50 Wallballs, 20/14 50 Deadlifts, 185/125 lbs 50 Box Jump Overs, 24/20″…


07/10/2017

A. Clean & Jerk 2 Cleans + 1 Jerk @ 60%, 70%, 75% 2 @ 80% 3 X 1 @ 85% B. Conditioning For time: 21 – 15 – 9…


07/07/2017

A. Back Squat 5 X 5 @ 80% B. Gymnastics Conditioning 3 Rounds For Time: 100 Double-unders 25 Kipping HSPU


07/06/2017

A. Power Clean + Front Squat Work to a heavy single for the day B. Stamina Conditioning EMOM x 20 Odd: 15/12 Cal Row Even: 10 DB/KB 1-arm Snatch, 50/35…


07/05/2017

A. Conditioning AMRAP in 15 min: 15 Box Jump Overs, 24/20″ 12 Ring Dips 9 Hang Power Cleans, 155/105 lbs B. Midline Conditioning 3 x 10 Strict TTB 3 x…


07/04/2017

*Reminder: we will only be holding 830am and 930am classes for today, July 4th*   A. Power Snatch + OHS Work to a heavy single for the day B. Conditioning…


07/03/2017

*Reminder: we will only have 830am and 930am classes for tomorrow July 4th*   A. Front Squat 1 X 5 @ 60%, 65%, 70% 3 X 5 @ 75% B.…


06/30/2017

A. Snatch 1 X 3 @ 60%, 65%, 70% 2 X 3 @ 75%, 80% B. Conditioning 5K Run


06/29/2017

A. Clean & Jerk 2 Cleans + 1 Jerk @ 60%, 70%, 75% 2 X 3 Clean and Jerks @ 80% B. Conditioning For time: 30 Thrusters, 95/65 lbs 30…


06/28/2017

A. Gymnastics Conditioning 5 Rope Climbs Rest 1:30 4 Rope Climbs Rest 1:00 3 Rope Climbs Rest :30 2 Rope Climbs B. Conditioning AMRAP in 4 min: 30 Power Snatches,…


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…