130928 Saturday September 28th


A)  Super Set 3 Rounds of:

7 – Tire Flips
2 – 75′ Sled Push

Rest 2 minutes between rounds


B)  “Jackie”   For Time:

1000 – Meter Row
50 – Barbell Thrusters
30 – Pull Ups


* Another benchmark workout, record your time!




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130926 Thursday September 26th



A)  3 Rounds (not for time)

15 – Ball Slams
15 – Back Extensions
30 – Double Unders (or 20 attempts)

*stand as tall as possible with the ball before you slam it, and catch the ball before it bounces!


B)  “Fran”  (thats right!)

21-15-9 Rep Rounds of:

Thrusters (95/65)
Pull Ups

*Benchmark workout here… be sure to record your time for this one and make sure your reps are legit!  If I come back and you tell me you have a sub 3 minute fran but your pull ups aren’t chin over bar, or your thrusters aren’t below parallel then you ain’t got nothin’!

If its your first time doing this workout with the required weight don’t get discouraged if your time is slow…. you will get a chance to do it again next month!

You should be waaaaaay outside of your comfort zone on this workout!




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130924 Tuesday September 24th



Every Minute on the Minute for 30 Minutes

5 – Pull Ups
10 – Push Ups
15 – Squats

*If you fall behind and fail to complete a round in the minute then finish the round, and rest until the start of the next full minute….then try again :)




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130923 Monday September 23rd


A)  Run 1 Mile

*Tempo run, run at 5K pace and try to get a feel for where your threshold is.  Push yourself but not past the point that you think you can maintain for a 5K run.


B) 6 Rounds of the following:

30 Seconds of Max Rep Deadlifts @ 50% 1RM
30 Seconds of Rest
30 Seconds of Max Rep Burpees
30 Seconds of Rest




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130921 Saturday September 21st

A)  Row 2000 Meters


B)  For Time:

30 – Shoulder To Overhead (155/105)

* Weight must be picked up off the floor
* Every time you have to drop the weight do 5 Burpees

*Shoulder to overhead can be a press. push press. push jerk. or split jerk.
*scale this as needed, weight should be around 70-75% of your 1RM



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130920 Friday September 20th


A)  Build to a heavy Power Snatch

*Not necessarily a 1RM but heavy enough for you to gauge what you can handle for part B of todays workout.


B)  For Time:

40 – C2B Pull Ups / Pull Ups
30 – Handstand Push Ups / Hand Release Push Ups
20 – Snatches
30 – Handstand Push Ups / hand Release Push Ups
40 – C2B Pull Ups / Pull Ups




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130919 Thursday September 19th




A)  Three rounds (not for time)

5-7 Muscle Ups / or 10 Pull Ups (strict)
30′ Handstand Walk / or 10 Wall Walks
10 – Pistols (each leg) / Or box step ups


B)  Tabata – 8 Rounds at each station (20 seconds on 10 seconds off).

Kettlebell Swing (53/35)
Air Squat
Wall Ball

*One minute rest between stations









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130918 Wednesday September 18th

Shut up and squat!


A)  Back Squat

Set 1 – 4@70%
Set 2 – 3@80%
Set 2 – 2@90%
Set 4 – 1@95%
Sets 5-8 Go for it! (New 1RM)


B) 3 Rounds For Time of:

5 – Power Clean (155/105)
10 – Reverse Alternating Lunges (155/105)
50 – Double Unders




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