Friday October 14th

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Thursday October 13th

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Wednesday October 12th

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Thursday September 8th

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Friday September 2nd

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Saturday August 27th

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Partner WOD
“Skippy Peanut Butter”
Workout is composed of 3 portions… Rx weights are a merely a suggestion but the idea is “heavy, medium, then light” scaled to each athlete or team.
Part 1
Run 200m
1 Clean & Jerk 205/145
–Rest 2 minutes–
Part 2
Run 200m
3 Clean & Jerks 165/115
–Rest 2 Minutes–
Part 3
Run 200m
5 Clean & Jerks 125/85
For all segments, partners alternate entire rounds, relay style..
First load should be super challenging for the single rep.. maybe 80%.. round 2 should be around 70%.. and round 3 around 50 or 60%, light and manageable.
Whichever partner finishes up on the first segment in the 8th minute, the other partner will starts the next round just to keep things even.
People may have their own barbell as needed if different strength than partner.

Friday August 26th

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“Triple IPA”
4 Rounds, each for time, starting at the top of minutes 0, 6, 12, 18:
20 Box Jump Overs 24/20
20 Front Rack Reverse Barbell Lunges (115/75)
Row 400m
Score all 4 rounds.
Goal is consistency.
If the first round takes someone any longer than 4 minutes or so, maybe 4:30.. absolutely scale it on the fly. Less reps, or less meters on the row.
This should be about 4 minutes on, 2 minutes off.

Saturday August 20th

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“Saturday SweatFest”
24 Minute Clock
4 Stations, 6 X through each for 1 minute per:
Station 1 – Rx = 15/12 Calorie Row (Scaled, 40 seconds of work in round 1, try to maintain whatever that # of cals that is)
Station 2 – Rx = 3 Strict HSPU followed by 30 second HS Hold (scaled = HS Hold only, or a 30 second Plank hold as a sub)
Station 3 – Rx = 15 Slam Balls (as heavy as possible).. should complete all reps in less than 40 seconds, otherwise scale rep # down.
Station 4 – Rx = 8 Burpee Pull Ups (Scaled – Burpees and jump to target on the rig or rings)
Goal is consistency for the whole WOD.
Try to maintain about 40 seconds on, 20 seconds off each station.
Scale on the fly as needed.

Friday August 12th

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Bench Press

Bench Press 10-8-6-4-2


Try to add weight bit by bit for each set as the reps decrease.



“Ballin’ ”

5 Rounds for time:

20 Wall Balls

20 Med Ball Sit Ups

Thursday August 11th

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Skill Work

Double Unders


Work to a max unbroken set.



Team WOD

“Third Wheel”

30 rounds for time (10 each, alternating):

5 Deadlifts (255/155)

6 Bar Facing Burpees


Rotate through round by round with your team members, each should be approached as an unbroken quick sprint.