About CFL

At CrossFit Leverage we are more than a group of strangers looking to get fit. We are a community and just like our logo we are made up of individual pieces that come together to form a support system designed to help you achieve your fitness goals. By providing a gym that allows athletes of all abilities and skill levels to work out in a fun, safe and open atmosphere, we celebrate the small victories as well as the big ones, and celebrate every workout we finish

Here, fitness is part of an everyday healthy lifestyle. This is not just a stop off before or after work. A training session at CrossFit Leverage is a planned event. People who train here enjoy challenging themselves and being challenged by others. Most of all, they love training with people who have the same mindset; believing that as a group we are stronger than your excuses.

We are always working to build an unparalleled CrossFit community within our own walls, while staying engaged in the CrossFit community at large. We aspire to hold fund-raisers for good causes, have fun workouts for holidays, and to celebrate when we have finished said workouts. We will strive to make this gym a place where people want to go and want to bring their friends, families and co-workers.

WOD

  • Workout

  • Thursday 10/17/2019
    WOD: Metcon (Time)
    Partner WOD:
    200 Calorie Row
    200 Double Unders
    100 Wall Balls (20/14)
    100 Box Step Ups (24/20)
    50 Clean & Jerks (115/75)
    *1 partner working at a time, split all reps
    SKILL: Metcon (No Measure)
    Rope Climbs
    Box Jumps/ Step Ups
    Double Unders
  • Workout

  • Wednesday 10/16/2019
    Hang Power Clean + Jerk (7 sets: 3 Hang Power Cleans + 1 Jerk)
    *Split Jerk or Push Jerk
    ** Building in weight
    WOD: Metcon (Time)
    18-12-6
    Deadlifts (225/155)
    Handstand Push-ups
    KB Swings (70/55)
  • Workout

  • Tuesday 10/15/2019
    Bench Press (5 x 4 @ same weight)
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Burpees
    DB Push Press (50/35)
  • Workout

  • Monday
    Front Squat (8 x 3 Building in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    3 C2B Pull-ups
    6 Hand Release Push-ups
    9 Jumping Air Squats
  • Workout

  • Saturday 10/12/2019
    WOD: Metcon (Time)
    3 Rounds:
    50 Calorie Row
    40 DB Snatches (50/35)
    50 Double Unders (each)
    40 DB Single Arm Thrusters (50/35)
  • Workout

  • Friday 10/11/2019
  • Workout

  • Thursday 10/10/2019
    WOD: Metcon (Time)
    10 Rounds:
    300/400 Meter Row
    Rest 1:1
    SKILL: Metcon (No Measure)
    Technique Work on:
    Pull-ups
    Muscle-ups
    Toes 2 Bar
  • Workout

  • Wednesday 10/9/2019
    Clean and Jerk (1 x 12, as heavy as possible)
    Clean and Jerk (1 x 9, As heavy as possible)
    Clean and Jerk (1 x 6, as heavy as possible)
    Clean and Jerk (1 x 3, as heavy as possible)
    WOD: Metcon (Time)
    3 Rounds:
    200 Meter Run
    21 Deadlifts (165/105)
    15 Push-ups
    9 Toes 2 Bar
  • Workout

  • Tuesday 10/8/2019
    DB Push Press (5 x 15, as heavy as possible)
    Dumbbell Push Press
    WOD: Metcon (AMRAP - Reps)
    10 Minute Combined AMRAP:
    4 Minutes of Max Rep Burpees
    3 Minutes of Max Hang Power Snatches (75/55)
    2 Minutes of Max Rep Wall Balls (20/14)
    1 Minute of Max Rep Pull-ups
  • Workout

  • Monday 10/7/2019
    Back Squat (5 x 7, building in weight.)
    After each set of squats, go right into banded Good Mornings.
    WOD: Metcon (Time)
    40 Box Jumps (24/20)
    30 DB Floor Press (50/35)
    20 Ring Dips
    10 Handstand Push-ups
  • Workout

  • Saturday 10/5/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    Partner WOD
    20 Minute AMRAP:
    15/10 Calorie Row
    10 Burpees
    10 Wall Balls (20/14)
    10 KB Swings (55/35)
    200 Meter Run
    *Partner A will complete the Row, Then Partner B will complete the Burpees, continue to alternate movements until time runs out.
  • Workout

  • Friday 10/4/2019
    Deadlift (15-20 Minutes to find a 1RM)
    WOD: Metcon (Time)
    9-15-21-15-9
    DB Thrusters (35/20)
    200 Meter Run
  • Workout

  • Thursday 10/3/2019
    Clean (15 Minutes to find a 1RM)
    WOD: Metcon (Time)
    30 Clean & Jerks (50% of 1RM Clean)
    *Every time you drop the bar do:
    5 Box Jump Overs (30/24) (RX)
    10 Box Jump Overs (30/24) (RX+)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 10/2/2019
    Overhead Squat (15 Minutes to find a 1RM)
    WOD: Metcon (Time)
    3 Rounds:
    12 Bench Press (135/85)
    24 DB Lunges (50/35)
    12 DB Push Press (50/35)
    24 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 10/1/2019
    Snatch (15 minutes to find a 1RM)
    WOD: Metcon (Time)
    75 Power Snatches (75/55)
    *Every time you drop the bar do:
    5 Toes 2 Bar (RX)
    10 Toes 2 Bar (RX+)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/30/2019
    Back Squat (15-20 Minutes to find 1RM)
    WOD: Metcon (Time)
    20 Handstand Push-ups
    40 Back Squats (40% of 1RM)
    60 Deadlifts (40% of 1RM Back Squat)
    400 Meter Run
  • Workout

  • Saturday 9/28/2019
    WOD: Metcon (AMRAP - Reps)
    Teams of 2:
    With a running clock
    0:00-11:00
    2000 Meter Row (9min cap)
    Max reps Wall Balls (20/14) in remaining time

    11:00-14:00 Rest

    14:00-25:00
    1 Mile Run (9min cap)
    Max reps KB Swings (55/35) in remaining time

    *Split Distance & Reps however you like. Scale the distances to get it done within 9 minutes.
    **Score is number of Wallballs + KBS.
  • Workout

  • Friday 9/27/2019
    Deadlift (5 x 3 @ 90%)
    All 5 sets at the same weight
    WOD: Metcon (Time)
    30-20-10
    Deadlift (165/115)
    Wall Balls (20/14)
    Box Jumps (24/20)
  • Workout

  • Thursday 9/26/2019
    Snatch (10 x 1 @ 90-95% (all at the same weight))
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    20 Ring Rows
    10 Power Cleans (115/75)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 9/25/2019
    Overhead Squat (8 x 2 @ 85% (all at the same weight))
    WOD: Metcon (Time)
    4 Rounds:
    20 Double Unders (UNBROKEN)
    15 Push-ups
    10 Behind the Neck Push Press (95/65)
    10 Power Snatch (95/65) (RX+ UNBROKEN)
  • Workout

  • Tuesday 9/24/2019
    Clean (10 x 1 @ 90-95% (all at the same weight))
    WOD: Metcon (Time)
    21-15-9
    Toes 2 Bar
    Ring Dips
    KB Swings (70/55)
  • Workout

  • Monday 9/23/2019
    Back Squat (1 rep every 30 seconds @ 75% (10 Minutes))
    WOD: Metcon (Time)
    40-30-20-10
    Burpees
    Front Squats (45/35)
  • Workout

  • Saturday 9/21/2019
    Kathy "Captain Courage" (Time)
    Buy-in:
    1 Overhead Squat (95/65)
    then

    400 meter Run
    10 Strict Pull-ups
    20 Push-ups
    30 KB Swings (55/35)
    40 Sit-ups
    50 Hang Power Cleans (95/65)
    40 Sit-ups
    30 KB Swings (55/35)
    20 Push-ups
    10 Strict Pull-ups
    400 meter Run

    Cash out:
    Max Effort Plank Hold

    *time of your plank hold will be deducted from your wod time.
  • Workout

  • Friday 9/20/2019
    Deadlift (8 x 2 @ 85%, (rest no more than 2 minutes))
    All 8 sets at the same weight
    WOD: Metcon (Time)
    800 Meter Run
    40 Deadlifts (40% of 1RM)
    800 Meter Run
  • Workout

  • Thursday 9/19/2019
    DB Bench Press (10 x 10, at a tough weight.)
    WOD: Metcon (Time)
    21-15-9
    Thrusters (75/55)
    3-2-1
    Rope Climbs
    21-15-9
    Front Rack Lunges (75/55)
  • Workout

  • Wednesday 9/18/2019
    Push Press (8 x 3 + 30 sec hold after 3rd rep (70% of 1RM OHS))
    From the floor
    WOD: Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    10 Overhead Squats (115/75)
    200 Meter Run
    20 Deadlifts (115/75)
    200 Meter Run
    10 Pull-ups
  • Workout

  • Tuesday 9/17/2019
    Bench Press (10 x 2, at same weight (as heavy as possible))
    WOD: Metcon (Time)
    3 Rounds:
    15 Box Jump Overs (24/20)
    10 Ring Dips
    5 Power Clean & Jerks (165/105)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/16/2019
    Back Squat (1 rep @ 55% 60% 65% 70% 75% 80% 85% 90% 95%)
    No More Than 2 Minutes Rest Between Sets.
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    10 DB or KB Front Squats (50/35)
    10 Lateral Burpees over DB/KB
    10 Toes 2 Bar
    30 Double Unders
  • Workout

  • Saturday 9/14/2019
    Metcon (AMRAP - Reps)
    20 minute AMRAP
    Buy In:
    Start with a partner 1-mile run with a medball (20/14)
    * each team will have 1 medball to share on the run, you may switch who carries the ball.

    Then
    Remainder of the 20 minutes, earn as many points as possible. One partner working at a time, one barbell

    Deadlift = 1 point
    Power Clean = 2 points
    Squat Clean = 3 points
    Clean & Jerk = 4 points
    Squat Clean Thruster = 5 points
    Snatch = 6 points
    Rx = 135/95 lbs
    S1 = 105/75 lbs
    S2 = 75/55 lbs
    * Tally reps at each movement, and get those calculators ready…score equals total team points.
    ** Pick a weight that you can potentially perform ALL movements! Do not choose a weight that will only allow you to deadlift the entire time.
  • Workout

  • Friday 9/13/2019
    Deadlift (8 x 3 @ 80% (rest no more than 90 sec))
    All 8 sets at the same weight
    WOD: Metcon (Time)
    30-20-10
    DB Floor Press (50/35)
    Overhead Squats (75/55)
    *400 Meter Run Between Rounds
  • Workout

  • Thursday 9/12/2019
    Clean (3 x 3 @ 70%, 75% & 80%)
    1st set @ 70%, 2nd set @ 75%, 3rd set @ 80%
    Clean (3 x 2 @ 85%, 90% & 95%)
    1st set @ 85%, 2nd set @ 90%, 3rd set @ 95%
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    2-2-2-4-4-4-6-6-6-8-8-8...
    Power Cleans (115/75)
    Front Squats (115/75)
    Toes 2 Bar
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 9/11/2019
    9/11 Tribute Wod (Time)
    9/11 Tribute WOD
    For Time:
    2001m Row or 2001m Run (1.25 miles)
    11 Box Jumps (30? / 24?)
    11 Thrusters (125/ 85)
    11 Burpee Chest to Bar Pull-ups
    11 Power Cleans (175/ 120)
    11 HSPUs
    11 KB Swings (70/55)
    11 Toes to Bar
    11 Deadlifts (170/ 120)
    11 Push Jerks (110/ 75)
    2001m Row or 2001m Run (1.25 miles)
    ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

    The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
    The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

    I assure you, there are thousands of Islamic extremists that are actively planning and would execute far worse attacks than this. We must not forget and we must remain vigilant as a nation; this threat has not subsided.
  • Workout

  • Tuesday 9/10/2019
    Snatch (3 x 3 @ (70%, 75% & 80%))
    1st set @ 70%, 2nd set @ 75%, and 3rd @ 80%)
    Snatch (3 x 2 @ 85%, 90% & 95%)
    1st set @ 85%, 2nd set @ 90%, and 3rd @ 95%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    1 Rope Climb
    200 Meter Run
    1 Rope Climb
    3 Snatches (70% of 1RM)
    15 Wall Balls (20/14)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/9/2019
    Back Squat (Every 2 Minutes, 1 rep @ 97% (5 sets))
    WOD: Metcon (Time)
    3 Rounds:
    10 Back Squats (60% of 1RM)
    15 Pull-ups
    20 Hand Release Push-ups
  • Workout

  • Saturday 9/7/2019
    Metcon (Time)
    Partner DT:
    5 rounds for time:
    12 Deadlifts (115/75)
    9 Hang Power Cleans
    6 Push Jerk
    Partner A will complete an unbroken round of DT.
    Partner B will complete AMRAP of KB Swings.
    Then partners switch:
    200 Meter Run TOGETHER after each round.
    **(20 Air Squat- team penalty for broken round)**
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 9/6/2019
    Banded Deadlift (7 x 4 @ 75% of 1RM Deadlift)
    deadlifts using a green band on the bar
    All sets at the same weight
    WOD: Metcon (Time)
    21-15-9
    Deadlifts (225/155)
    DB Front Rack Lunges (50/35)
  • Workout

  • Thursday 9/5/2019
    Snatch + Hang Snatch + Snatch (8 sets, building in weight)
  • Workout

  • Wednesday 9/4/2019
    Back Squat (Every 90 sec. 1 rep @ 95% x 6 sets.)
    WOD: Metcon (Time)
    2 Rounds:
    30 Push Press (75/55)
    30 Double Unders
    20 Pull-ups
    20 Hanging L-Sits (Knee Raises for scaled)
    10 Goblet Squats (55/35)
    10 KB Swings (55/35)
  • Workout

  • Tuesday 9/3/2019
    Clean + Hang Clean + Clean (8 sets, building up in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    400 Meter Run
    15 Toes 2 Bar
    9 Clean & Jerks (115/75)
  • Workout

  • Monday 9/2/2019
    Rosie the Rivetor (Time)
    Celebration of the girls
    Partner WOD RX; Solo RX+
    Men use 95lbs, Women use 65lbs
    (Grace)
    30 Clean and Jerks
    (Angie)
    20 Pullups
    20 Pushups
    20 Situps
    20 Squats
    (Nancy)
    400m Run
    21 OHS
    (Fran)
    21 Thrusters
    21 Pullups
    (Helen)
    400 m Run
    21 Swings(55/35)
    12 Pullups
    (Diane)
    21 Deadlifts
    21 HSPU
    (Elizabeth)
    21 Power Cleans
    21 Ring Dips
    (Isabelle)
    30 Snatches

    *Only one partner working at a time, both partners will run together.
  • Workout

  • Saturday 8/31/2019
    Metcon (Time)
    Partner WOD:
    Station 1:
    A) 50 Sumo Deadlift High-Pulls (75/55)
    B) 10 Dips

    Station 2:
    A) 50 Power Snatches (95/65)
    B) 5 Burpees box jumps

    Station 3:
    A) 50 Power Cleans (135/85)
    B) 10 Toes 2 Bar

    Station 4:
    A) 50 KB Swings (70/55)
    B) 10 Push Ups

    * One Partner will begin with movement A, while the other partner completes Movement B. Switch places once movement B has been completed. Continue switching until Movement A has completed, then move onto the next station.
  • Workout

  • Friday 8/30/2019
    Banded Deadlift (8 x 3 @ 70% of 1RM Deadlift)
    deadlifts using a green band on the bar
    All sets at the same weight.
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    1 Rope Climb
    1 Deadlift (80% of 1RM)
    10 Pull-ups
    50 Single Unders
  • Workout

  • Thursday 8/29/2019
    A: Floor Press (1 x 20)
    B: Floor Press (1 x 10)
    C: Floor Press (2 x 5)
    D: Floor Press (3 x 1)
    WOD: Metcon (Time)
    For Time:
    Build up to 90% of your 1RM Snatch
    then-
    1 Mile Run
    *Score will be the time it took to build to a heavy Snatch, then complete the run.
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/28/2019
    Overhead Walk (400 Meter Walk @ 40-50% of 1RM OHS.)
    Hold a barbell fully extended overhead, and walk designated distance.
    5 burpees everytime you set down the bar.
    WOD: Metcon (Time)
    5 Rounds:
    200 Meter Run
    12 Single Arm OH Lunges (50/35)
    6 DB Hang Power Clean & Jerks (50/35)
  • Workout

  • Tuesday 8/27/2019
    A: Bench Press (1 x 20)
    B: Bench Press (1 x 10)
    C: Bench Press (2 x 5)
    D: Bench Press (3 x 1)
  • Workout

  • Monday 8/26/2019
    Back Squat (Every 2 Minutes, 2 Reps @ 90% (8 sets))
    WOD: Metcon (Time)
    3 Rounds:
    10 Power Cleans (135/85)
    10 Shoulder 2 Overhead (135/85)
    25 Wall Balls (20/14)
  • Workout

  • Saturday 8/24/2019
    WOD: Metcon (Time)
    Partner WOD:
    300 Singles
    200 Meter Run (relay)
    50 H.R. Push-Ups
    200 Meter Run (relay)
    50 Burpees
    200 Meter Run (relay)
    50 Toes 2 bar
    200 Meter Run (relay)
    50 KB Swings (55/35)
    200 Meter Run (relay)
    50 Pull-Ups
    200 Meter Run (relay)
    4 Minute Plank
    *1 Partner Working at a time.
  • Workout

  • Friday 8/23/2019
    A: Deadlift (3 x 3 )
    1st set - 70%
    2nd set - 75%
    3rd set - 80%
    B: Deadlift (4 x 2)
    1st set - 85%
    2nd set - 85%
    3rd set - 90%
    4th set - 90%
    C: Deadlift (1 x 1 @ 95%)
    WOD: Metcon (AMRAP - Reps)
    14 Minute EMOM:
    Even: 15/10 Calorie Row
    Odd: Max Rep Shoulder 2 Overhead (135/85)
    *Score is total number of S2OH.
  • Workout

  • Thursday 8/22/2019
    Clean (5 x 1.1.1 @ 75% (15 sec rest between singles))
    WOD: Metcon (Time)
    20 Cleans (50% of 1RM)
    800 Meter Run
    10 Cleans (50% of 1RM)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/21/2019
    Overhead Squat (8 x 5 @ 70% (1 minute rest between sets))
    WOD: Metcon (Time)
    50 Double Unders
    40 Box Jump Overs (24/20)
    50 Double Unders
    30 Overhead Squats (115/75)
    50 Double Unders
    20 Handstand Push-ups
    50 Double Unders
    10 C2B Pull-ups (RX+ = Bar Muscle Ups)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 8/20/2019
    Snatch (5 x 1.1.1 @ 75% (15 sec rest between singles))
    WOD: Metcon (Time)
    20-15-10
    Hang Power Snatch (75/55)
    Pull-ups
    400 Meter Run
  • Workout

  • Monday 8/19/2019
    Back Squat (15-20 Minutes to Find a 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    15 Burpees to a 6" Target
    10 Toes 2 Rings /Bars
    5 Power Clean & Jerks (135/85)
  • Workout

  • Saturday 8/17/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 3:
    20 Minute AMRAP:
    Buy In:
    800 Meter Run Together
    AMRAP (In Remaining Time):
    90 Synchronized Wallballs (20/14)
    70 Synchronized Bar Facing Burpees
    50 Synchronized Sit Ups
    *2 partners are always working synchro
    *1 partner is always resting
    Buy Out:
    8 Minutes to Establish a 2RM Thruster
    *Each partner works to a 2RM Thruster.

    Your score is total rounds + reps and
    2RM Thruster - Combined Total
    Record combined weight in comments.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 8/16/2019
    Deadlift (15-20 Minutes to find a 1RM)
    WOD: Metcon (Time)
    40 Deadlifts (50% of 1RM)
    30 Bar Facing Burpees
    20 Handstand Push-ups
    10 C2B Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 8/15/2019
    WOD: Snatch (15 Minutes to find a 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    PARTNER WORKOUT:
    16 Minute AMRAP
    800 Meter Run (switch every 200M)
    60 DB Snatch (50/35) (Switch every 15 reps)
    60 KB Swings (70/55) (Switch every 10 reps)
    50 Toes 2 Bar (Switch every 5 reps)
  • Workout

  • Wednesday 8/14/2019
    Push Press (15 Minutes to find a 1RM)
    WOD: Metcon (Time)
    25 Overhead Squats (50% of 1RM)
    50 Push Press (45/35)
    75 Air Squats
    100 Sit-ups
    75 Air Squats
    50 Push Press (45/35)
    25 Front Squats (50% of 1RM OHS)
  • Workout

  • Tuesday 8/13/2019
    Clean (15 Minutes to find a 1RM)
    WOD: Metcon (Time)
    5 Rounds:
    15 Wall Balls (20/14)
    10 Pull-ups
    5 Burpee Box Jump Overs (24/20)
    1 Power Clean (80% of 1RM)
  • Workout

  • Monday 8/12/2019
    WOD: Back Squat (15-20 Minutes to Find a 5 Rep Max)
    WOD: Metcon (Time)
    4 Rounds:
    400 Meter Run
    10 Clean & Jerks (115/75)
    *Power Clean & Push Jerk*
    ** If you don't get all 10 reps Touch & Go, then you must complete 5 Burpees before starting your next round.
  • Workout

  • Saturday 8/10/2019
    Metcon (Time)
    Teams of 2 or 3:
    400 Meter Run
    60 Deficit Push-ups (45/25lb plates)
    60 Weighted Step ups (35/20)
    400 Meter Run
    60 Wall Balls
    60 Weighted sit ups (35/20)
    800 Meter Run
    *Split Reps Anyway
    ** One partner working at a time
  • Workout

  • Friday 8/9/2019
    Deadlift to Knee + Deadlift (7 Sets, 3 Deadlift to Knee + 3 Deadlifts)
    Pull from the floor up to your knee, then lower the bar back to the floor, and then perform a full deadlift.
    Building in weight
    WOD: Metcon (Time)
    3 Rounds for Time:
    50 Double Unders
    7 DB Man Makers (35/25) (RX+ 50/35)
  • Workout

  • Thursday 8/8/2019
    A: Clean (3 Min EMOM, 3 reps @ 60%)
    B: Clean (3 Min EMOM, 2 reps @ 70%)
    C: Clean (3 Min EMOM, 1 rep @ 80%)
    WOD: Metcon (Time)
    400 Meter Run
    30 Bar Facing Burpees
    200 Meter Run
    20 Bar Facing Burpees
    100 Meter Run
    10 Bar Facing Burpees
  • Workout

  • Wednesday 8/7/2019
    Overhead Squat (8 x 1, building in weight)
    From the rack
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    15 Box Jumps (24/20)
    15 Push Jerks (95/65)
    15 KB Swings (55/35)
    200 Meter Run
  • Workout

  • Tuesday 8/6/2019
    A: Power Snatch (3 Min. EMOM, 3 reps @ 60%)
    B: Power Snatch (3 Min. EMOM, 2 reps @ 70%)
    C: Power Snatch (3 Min. EMOM, 1 rep @ 80%)
    WOD: Metcon (Time)
    4 Rounds:
    40 Double Unders
    20 Wall Balls (20/14)
    10 Power Snatches (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 8/5/2019
    Back Squat (1 x 20 (Last week!))
    Wod: Metcon (Time)
    400 Meter Run
    40 DB Hang Split Snatch (50/35)
    400 Meter Run
    *Alternate arms and legs each rep.
    "Please let there be DB Split Snatches in tomorrows Wod" Ask and ye shall receive Mr. O'Brien.
  • Workout

  • Saturday 8/3/2019
    WOD: Metcon (AMRAP - Reps)
    Teams of 2:

    Take 5 minutes to complete:
    400 meter Run (together)
    Max reps Clean & Jerk (135/95)
    *for remainder of 5 minutes

    Rest 2 minutes

    Take 5 minutes to complete:
    400 meter Run (together)
    Max reps Power Snatch (135/95)
    *for remainder of 5 minutes

    Rest 2 minutes

    Take 5 minutes to complete:
    400 meter Run (together)
    Max reps Thruster (135/95)
    *for remainder of 5 minutes
  • Workout

  • Friday 8/2/2019
    Deadlift + Rack Pull (7 x 1 Deadlift + 5 Rack Pulls)
    First Rep will come from the floor to full extension. Then lower the bar to your knees, and pull to full extension again.
    Building in weight.
    WOD: Metcon (Time)
    2 Rounds:
    20 KB Sumo Deadlift High-Pulls (55/35)
    20 Double Unders
    20 KB Swings (55/35)
    20 Double Unders
    20 KB Goblet Squats (55/35)
    20 Double Unders
    **14 Minute Time Cap**
  • Workout

  • Thursday 8/1/2019
    3 Position Clean (8 sets, all reps done as singles.)
    Clean (From the Floor) + Hang Clean (just above the knees) + High Hang Clean (From the Hip)
    Building in weight.
    WDO: Metcon (Time)
    4 Rounds:
    15 Thrusters (75/55)
    10 Pull-ups
    400 Meter Run
  • Workout

  • Wednesday 7/31/2019
    Thruster (3 reps EMOM for 10 sets.)
    Building in weight
    WOD: Metcon (Time)
    1 Mile Run-
    then:
    20 Power Snatches (80% of 1RM)
  • Workout

  • Tuesday 7/30/2019
    Power Snatch (8 x 2, touch and go.)
    Building in weight
    WOD: Metcon (Time)
    5-10-15-20
    Power Cleans (95/65)
    H.R. Push-ups
    Toes 2 Bar
  • Workout

  • Monday 7/29/2019
    Back Squat (Find 20 Rep Max)
    If you made 20 reps last week, add 5-10lbs.
    (Week 5 of 6)
    WOD: Metcon (Time)
    1-2-3-4-5-6-7-8-9-10
    Overhead Squat (115/75)
    Box Jump Overs (24/20)
    Cash out-
    800 Meter Run
  • Workout

  • Saturday 7/27/2019
    Metcon (Time)
    Teams of 2:
    Buy In:
    10 Rounds:
    P1:100 Meter Sprint
    P2: Plank
    Then-
    50 Sit-Ups
    50 Wallballs (20/14)
    50 Shoulder 2 Overhead (115/75) (RX+ 135/95)
    50 Push-Ups
    50 Hang Power Clean (115/75) (RX+ 135/95)
    50 Burpees
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 7/26/2019
    Sumo Deadlift (8 x 5, building in weight)
    WOD: Metcon (Time)
    400 Meter Run
    50 Wall Balls (20/14)
    400 Meter Run
    50 DB Push Press (35/20)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Thursday 7/25/2019
    Snatch (Build to a 3RM, Not Touch and Go.)
    WOD: Metcon (Time)
    800 Meter Run
    50 KB Swings (55/35)
    50 Overhead KB Walking Lunges (55/35)
    *Single Arm
    ** (R+L = 2)
  • Workout

  • Wednesday 7/24/2019
    Overhead Squat (8 x 5, building in weight)
    WOD: Metcon (Time)
    18-12-6
    Deadlifts (255/165)
    Toes 2 Bar
    Wall Balls (20/14)
  • Workout

  • Tuesday 7/23/2019
    Clean and Jerk (Find a 3RM (not touch and go))
  • Workout

  • Monday 7/22/2019
    Back Squat (1 x 20 rep)
    If you hit 20 last week, increase load by 5/10 lbs.
    Week 4 of 6
    WOD: Fight Gone Bad (3 Rounds for reps)
    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20" (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
  • Workout

  • Saturday 7/20/2019
    WOD: Metcon (AMRAP - Reps)
    Teams of 3:
    20 Minute AMRAP
    50 DB Snatch (50/35)
    50 Wall Balls (20/14)
    50 KB Swings (55/35)
    50 Burpees

    Partner 1: Working on AMRAP
    Partner 2: Resting
    Partner 3: As Many Calories as possible on Rower.
    Score will be total number or Reps & Calories completed by the team.
  • Workout

  • Friday 7/19/2019
    Back Squat (7 x 3 @ 90% of Mondays 20 Rep.)
    WOD: Metcon (Time)
    Buy in:
    50 Sit-ups
    then-
    5 Rounds:
    100 Meter Run
    10 Overhead Squats (115/75)
    Make sure you start hydrating early today.
  • Workout

  • Thursday 7/18/2019
    Power Clean + Jerk (8 x 1, building in weight. )
    WOD: Metcon (AMRAP - Reps)
    PARTNER WORKOUT
    15 Minute AMRAP:
    Partner A:
    Row for Max Meters
    Partner B:
    1 Round of "Cindy"
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    *SCORE IS NUMBER OF REPS + TOTAL METERS ROWED
  • Workout

  • Wednesday 7/17/2019
    Good Mornings (3 x 20, these will be light)
    WOD: Metcon (Time)
    4 Rounds:
    200 Meter Run
    12 KB Swings (55/35)
    9 Toes 2 Bar
    6 Power Snatch (115/75)
  • Workout

  • Tuesday 7/16/2019
    Snatch + Hang Snatch (10 x 1.1)
    *Building in weight
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Wall Balls (20/14)
    Pull-ups
    Box Jumps (24/20)
  • Workout

  • Monday 7/15/2019
    Back Squat (Find a 20 Rep Max)
    If you made 20 reps last week, then increase by 5-10lbs
    (Week 3 of 6)
    WOD: Metcon (Time)
    15-12-9
    Squat Clean Thruster (95/65)
    Handstand Push-ups
  • Workout

  • Saturday 7/13/2019
    WOD: Metcon (Time)
    Partner Workout:
    1 Mile Run (200 Meter Intervals)
    30 Synchro Alt Single Arm DB Snatch (50/35)
    2000 Meter Row (250 Meter Intervals)
    30 Synchro Single Arm DB Clean & Jerks (50/35)
    1 Mile Run (200 Meter Intervals)
    *Runs and Row Partners will alternate.
    ** Snatches & Clean & Jerk will be synchronized.
  • Workout

  • Friday 7/12/2019
    Back Squat (6 x 4 @ 85% of Mondays 20RM)
    WOD: Metcon (Time)
    25 Thrusters (115/75)
    50 KB Swings (55/35)
    100 Sit-ups
    50 KB Swings (55/35)
    25 Thrusters (95/65)
  • Workout

  • Thursday 7/11/2019
    Power Snatch (8 x 1.1 (30 sec rest), building in weight)
    WOD: Metcon (Time)
    800 Meter Run
    10 Power Snatches (135/85)
    400 Meter Run
    20 Power Snatches (95/65)
    200 Meter Run
    30 Power Snatches (45/35)
  • Workout

  • Wednesday 7/10/2019
    Deadlift (8 x 1.1.1 @ 80% (rest 20 sec.))
    WOD: Metcon (Time)
    15-12-9-6-3
    Weighted Box Step-ups (50/35) (ea. hand)
    DB Hang Power Cleans (50/35)
    Pull-ups
  • Workout

  • Tuesday 7/9/2019
    Power Clean + Front Squat (5 x 3 Power Cleans + 3 Front Squats)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    10 Alt. DB Snatch (50/35)
    10 Toes 2 Bar
    100 Meter Run
  • Workout

  • Monday 7/8/2019
    Back Squat (20 Rep Max.)
    If you hit 20 reps last week, shoot to increase weight this week. If you didn't make 20, attempt same weight for 20 today.
    WOD: Metcon (Time)
    5 Rounds:
    30 Double Unders
    20 Deadlifts (135/95)
    10 Push-ups
  • Workout

  • Saturday 7/6/2019
    WOD: Metcon (Time)
    Partner Workout:
    60 Burpee Pull-Up
    6 Alternating Rounds of:
    "Dumbbell DT" (50/35)
    12 Deadlifts
    9 Hang Power Cleans
    6 Jerks
    60 Pull-Ups
    6 Alternating Rounds of:
    "Dumbbell DT" (50/35)
    12 Deadlifts
    9 Hang Power Cleans
    6 Jerks
    60 Burpees
    * Partner will split up Burpee Pull-up, Pull-up, and Burpee reps any way that they like.
    ** Partners will Alternate rounds of DB DT. One partner will complete a full round, then the other partner will complete a full round, until the team has completed 6 total rounds (3 each).
  • Workout

  • Friday 7/5/2019
    A: 1-Mile Run (Time)
    Max Effort 1-Mile Run
    WOD: Metcon (AMRAP - Reps)
    Partner Workout:
    20 Minute AMRAP:
    Power Snatch (75/55)
    Burpees
    200 Meter Run
    *Partner A - Work on either Power Snatches or Burpees
    ** Partner B - Runs the 200 Meter Run, then switch.
    ***Score is total reps completed.
  • Workout

  • Thursday 7/4/2019
    The 1776 (Time)
    (Teams of Three):
    Kettlebell Swings (55/35 lb)
    Box Jumps (24/20 in)
    Air Squats
    Push-Ups
    Burpees
    Pull-ups
    Sit-Ups
    Row (calories)
    Double-Unders
    Wall Balls (20/14 lb)
    Dumbbell Push Press (50/35 lb)
    *Teams will complete a total of 1776 reps.
    * The only requirements are that teams can not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement on the list.
    *Movements can be completed in any order you like.
    *Multiple partners may work at same time, but the entire team must be working on the same movement.
  • Workout

  • Wednesday 7/3/2019
    Snatch (7 x 1.1.1 (15 sec rest), @ 70-80%)
    WOD: Metcon (Time)
    21-15-9
    Toes 2 Bar
    Hang Power Cleans (115/75)
    Handstand Push-ups
  • Workout

  • Tuesday 7/2/2019
    Power Clean + Front Squat + Split Jerk (5 sets; 1 Power Clean + 2 Front Squats + 1 Jerk)
    WOD: Metcon (Time)
    40-20-10
    DB Hang Power Snatch (50/35)
    DB Deadlifts (50/35)
    Double Unders
  • Workout

  • Monday 7/1/2019
    Back Squat (15 Minutes to find a 20 Rep Max)
    WOD: Metcon (Time)
    3 Rounds:
    15 Push-ups
    15 Shoulder 2 Overhead (115/75)
    400 Meter Run
  • Workout

  • Saturday 6/29/2019
    Hotshots 19 (Time)
    6 Rounds for time of:
    30 Squats
    19 Power Cleans, 135# / 95#
    7 Strict Pull-ups
    400m Run
  • Workout

  • Friday 6/28/2019
    Front Squat (15 Minutes to find a 2RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    5 Hang Power Cleans (135/85)
    5 Strict Pull-ups
    5 Front Squats (135/85)
    5 Burpee Box Jump Overs (24/20)
    5 Shoulder 2 Overheads (135/85)
  • Workout

  • Thursday 6/27/2019
    Thruster + Front Squat (5 x 3 Thrusters + 3 Front Squats)
    Building in weight
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    15 Thrusters (95/65)
  • Workout

  • Wednesday 6/26/2019
    Deadlift (5-4-3-2-1; 5-4-3-2-1; 3-2-1)
    Building in weight each set.
    WOD: Metcon (Time)
    2 Rounds:
    30 Wall Balls (20/14)
    20 Burpees
    10 Hang Squat Cleans (135/85)
  • Workout

  • Tuesday 6/25/2019
    Power Clean + Clean (6 x Power Clean 1.1 + Clean 1.1)
    Power Clean + Full Squat Clean
    10 seconds rest between singles.
    Building in weight.
    WOD: Metcon (Time)
    4 Rounds:
    15 Power Snatches (75/55)
    10 C2B Pull-ups
    5 Handstand Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 6/24/2019
    Back Squat (2 reps every 2 minutes + 10 KB Swings (70/55))
    7 Sets
    WOD: Metcon (AMRAP - Reps)
    7 Minute AMRAP:
    DB Snatches (50/35)
    *every time you break, Run 200 Meters
  • Workout

  • Saturday 6/22/2019
    Metcon (AMRAP - Rounds)
    Teams of 2:
    10 Minute AMRAP:
    10 Push Press (115/75)
    5 Burpees over the Bar

    Rest 5 min.

    10 Minute AMRAP:
    200 Meter Row
    15 KB swings (55/35)

    One person working at a time and partners alternate rounds.
    #2017recklessrowathon
  • Workout

  • Friday 6/21/2019
    Deadlift (7 x 1 @ 75% and building in weight.)
    WOD: Metcon (Time)
    400 Meter Run
    30 Wall Balls (20/14)
    400 Meter Run
    30 Wall Balls (20/14)
    400 Meter Run with your Wall Ball
  • Workout

  • Thursday 6/20/2019
    Overhead Squat (7 x 2; building in weight)
    WOD: Metcon (Time)
    21-15-9
    DB Power Clean (50/35)
    DB Push Press (50/35)
    Pull-ups
  • Workout

  • Wednesday 6/19/2019
    Snatch + Overhead Squat + Hang Snatch (6 x 1 building in weight)
    WOD: Metcon (Time)
    21 Front Squats (1155/65)
    20 Double Unders
    15 Front Squats (135/95)
    40 Double Unders
    9 Front Squats (155/105)
    60 Double Unders
  • Workout

  • Tuesday 6/18/2019
    Power Clean + Push Press (10 x 1 Power Clean + 3 Push Press)
    EMOM, all sets at a tough weight.
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Power Snatch (95/65)
    Box Jump Overs (24/20)
  • Workout

  • Monday 6/17/2019
    Back Squat (7 x 1; start at 80% and building in weight)
    WOD: Metcon (Time)
    400 Meter Run
    50 Toes 2 Bar
    25 Handstand Push-ups
    400 Meter Run
  • Workout

  • Saturday 6/15/2019
    Metcon (AMRAP - Rounds)
    20 Minute EMOM:
    (Teams of 2)
    Min 1: 3 Power Cleans (135/95)
    6 Push-ups
    9 Air Squats
    Min 2: 200 Meter Row
    * One Partner will start the workout at minute 1, while the other partner begins with the run. Alternate rounds for the remaining time.
    ** Scale accordingly to ensure you finish all rounds on time.
  • Workout

  • Friday 6/14/2019
    A: Metcon (Weight)
    8 Rounds:
    (Every 1:30)
    5 Pull-ups
    5 Bar Facing Burpees
    5 Deadlifts (80%)
    WOD: Metcon (Time)
    21-15-9
    Overhead Squats (95/65)
    42-30-18
    Deadlifts (95/65)
    84-60-36
    Double Unders
  • Workout

  • Thursday 6/13/2019
    Front Squat (6 x 4 building with tempo of (30X2))
    building from 70%
    WOD: Metcon (Time)
    3 Rounds:
    30 Sit-ups
    20 DB Snatches (50/35)
    4 Walking Lunges (10 Meter)
    12 Shuttle Sprints (10 Meter)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 6/12/2019
    Snatch + Overhead Squat (5 sets of 1 Snatch + 1 Overhead Squat)
    Full Squat Snatch + Overhead Squat
    Building to something heavy for the day.
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    3 Pull-ups
    9 Clean & Jerks (115/75)
    27 Double Unders (2:1 Singles)
    *Power Clean & Push Jerk*
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 6/11/2019
    EMOM: Metcon (Weight)
    10 Minute EMOM:
    5 Toes 2 Bar
    2 Hang Power Cleans (85-90%)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    15 Thrusters (95/65)
    15 KB Swings (55/35)
  • Workout

  • Monday 6/10/2019
    Back Squat (6 sets at the following percentages)
    1 x 5 @ 80%
    1 x 5 @ 85%
    1 x 3 @ 90%
    1 x 3 @ 93%
    1 x 2 @ 98%
    WOD: Metcon (Time)
    2 Rounds:
    200 Meter Run
    30 Wall Balls (20/14)
    10 Shoulder 2 Overheads (155/105)
  • Workout

  • Saturday 6/8/2019
    WOD: Metcon (Time)
    Teams of 2:
    6 Rounds:
    50 Double Unders (or 1 min of attempts)
    16 MB Sit-Ups (20/14)
    16 Alternating DB Snatch (50/35)

    Then right into-

    6 Rounds:
    50 DU (or 1 min of attempts)
    16 MB Russian Twists (20/14)
    16 Alt DB Clean and Jerks (50/35)

    * One partner working at a time.
    **Split reps anyway you want.
  • Workout

  • Friday 6/7/2019
    Deadlift (6 x 5, every 2 minutes (70-90%))
    Sets must be touch and go.
    WOD: Metcon (Time)
    800 Meter Run
    50 Burpees
    25 Deadlifts (205/145)
    25 Burpees
  • Workout

  • Thursday 6/6/2019
    A: Front Squat (4 x 3, starting at 75%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    5 Handstand Push-ups
    10 Pull-ups
    15 Front Squats (95/65)
    20 Sit-ups
  • Workout

  • Wednesday 6/5/2019
    A: Snatch (8 Minutes to build to a heavy single)
    B: Snatch (10 x 1 @ 70% of above weight)
    8 Minute Time Cap
    WOD: Metcon (Time)
    Partner WOD:
    100 Devils Presses (35/20)
    *every time you switch partners, team must complete a 200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 6/4/2019
    Hang Power Clean + Push Jerk + Hang Clean + Split Jerk (7 sets, building in weight.)
    WOD: Metcon (Time)
    3 Rounds:
    15 Overhead Squats (115/75)
    15 Toes 2 Bar
    400 Meter Run
  • Workout

  • Monday 6/3/2019
    Back Squat (8-4-4-2-2-2, building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    9 DB Thrusters (50/35)
    12 Wall Balls (20/14)
    15 Box Jumps (24/20)
    24 Double Unders
  • Workout

  • Saturday 6/1/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2:
    25 Minute AMRAP:
    200 Meter Run
    1 Round of DB "DT"
    12 DB Deadlift (50/35)
    9 DB Hang Power Clean
    6 DB Shoulder to Overhead

    *You go, I go style*
    1 Round =
    P1: 200 Meter Run
    P2: 200 Meter Run
    P1: 1 Round DB DT
    P2: 1 Round DB DT

    **Weight needs to be something that you can get the Deads, HPC, and S2OH all unbroken.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 5/31/2019
    Power Snatch + Snatch Balance + Overhead Squat (7 sets; 1 Power Snatch + 1 Snatch Balance + 1 OHS)
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    2.2.4.4.6.6.8.8.10.10.12.12…
    Power Snatch (75/55)
    Toes 2 Bar
    100 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 5/30/2019
    Deadlift (7 x 1, building to a heavy single)
    WOD: Metcon (AMRAP - Rounds)
    8 Rounds:
    Every 2 Minutes complete:
    10 Wall Balls (20/14) (10')
    10 Deadlifts (185/135)
    20 Double Unders
  • Workout

  • Wednesday 5/29/2019
    Bench Press (6-4-2-6-4-2-6-4-2)
    Increase weight each set.
    Metcon (Time)
    3 Rounds:
    25 Wall Balls (20/14)
    5 Cleans (185/115)
    2 Rope Climbs
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 5/28/2019
    Power Clean + Clean + Push Press (5 x 1 Power Clean + 1 Clean + 5 Push Press)
    WOD: Metcon (Time)
    100 Double Unders (RX must be sets of 20)
    80 Alternating DB Snatch (50/35)
    60 Box Jump Overs (20")
    40 Single Arm DB OH Lunges
  • Workout

  • Monday 5/27/2019
    This is a tribute WOD for the members of “Operation Red Wings” who gave their lives on a daring mission to reinforce a four man Seal team. 16 troops were killed when a MH-47 Chinook helicopter was shot down in Afghanistan on June 28, 2005. They were on a daring night mission to reinforce a four- man SEAL reconnaissance squad that had been ambushed in 10,000-foot mountainous terrain.
    Eight SEALs, and eight Army commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire for their fourth squad member to escape, before they were killed in the fierce firefight by overwhelming Taliban forces.
    A total of 11 SEALs died that day in the Global War against Terror. It was the biggest single loss of life for Naval Special Warfare forces since World War II. To a man, these SEALs embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.
    Please join us in honoring all of those that have given the ultimate sacrifice to defend our freedom.
    SwimBuddy (AMRAP - Rounds and Reps)
    In a 2 man Swimbuddy team
    20:05 minute AMRAP:
    6 Burpees
    2 Clean & Jerks (165 / 105)
    8 Deadlifts (165 / 105)

    *1 Partner will perform flutter kicks while the other Partner completes a round of work.
  • Workout

  • Saturday 5/25/2019
    A: Murph (Time)
    For Time:
    1-Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1-Mile Run
    If you have a 20# vest or body armor, wear it.
    In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
    To learn more about Murph click here
    B: Half Murph (Time)
    Run 800 meters
    50 Pull-ups
    100 Push-ups
    150 Air Squats
    Run 800 meters
    * RX is with 20/10 lb vest
    C: Partner Murph (Time)
    1- Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1- Mile Run
  • Workout

  • Friday 5/24/2019
    Deadlift (5 x 2 @ 90% of 1RM)
    WOD: Annie (Time)
    50-40-30-20-10
    Double-unders
    Sit-ups
  • Workout

  • Thursday 5/23/2019
    Power Snatch (3 x 1 rep every 30 sec. for 3 minutes)
    1 minute rest between rounds.
    WOD: Metcon (Time)
    3 Rounds
    2 Power Snatches (75%)
    10 DB Push Press (50/35) (5 ea arm)
    15 Toes 2 Bar
    400 Meter Run
  • Workout

  • Wednesday 5/22/2019
    Push Press (8 x 5 @ 70-80%)
    WOD: Metcon (Time)
    4 Rounds:
    21 KB Swings (55/35)
    15 Box Jumps (24/20)
    9 Deadlifts (185/125)
  • Workout

  • Tuesday 5/21/2019
    Power Clean (3 x 1 rep every 15 seconds for 2 minutes @ 65-70%)
    Rest 1 minute between rounds
    (3 - 2 Minute Rounds)
    WOD: Metcon (Time)
    36 - 24 - 12
    Thrusters (45/35)
    Push-ups
  • Workout

  • Monday 5/20/2019
    Back Squat (5 x 20 @ 40%)
    WOD: Metcon (Time)
    21-15-9
    Deadlift (225/155)
    Burpee Pull-ups
  • Workout

  • Saturday 5/18/2019
    WOD: Metcon (Time)
    PARTNER WOD:For Time:
    A) 400 Meter Run

    B) 100 KB Swings (55/35)
    80 Burpees
    100 Box Jumps (24/20)
    80 DB Power Cleans (50/35)(use two DB's)
  • Workout

  • Friday 5/17/2019
    Deadlift (6 x 8, building in weight)
    WOD: Metcon (Time)
    50 Pull-ups
    40 Box Jumps (24/20)
    30 Wall Balls (20/14) (10')
    20 Push Press (135/85)
    10 Thrusters (135/85)
  • Workout

  • Thursday 5/16/2019
    A: Snatch (5 x 2.1.1 (10 sec rest))
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    200 Meter Run
    8 Toes 2 Bar
    8 Overhead Squats (95/65)
  • Workout

  • Wednesday 5/15/2019
    Floor Press (10 x 5, building in weight)
    WOD: Metcon (Time)
    6 Rounds:
    1 Rope Climb
    10 Deadlifts (165/105)
    25 Double Unders
  • Workout

  • Tuesday 5/14/2019
    A1: Power Clean + Clean (7 sets, 1 Power + 2 Squat, building in weight)
    Power Clean + Full Squat Clean
    A2: Banded Pull-Aparts (7 x 15)
    WOD: Metcon (Time)
    7 Rounds:
    7 Thrusters (95/65)
    14 KB Swings (55/35)
  • Workout

  • Monday 5/13/2019
    A1: Back Squat (5 x 8 @ 70% of 1RM)
    A2: DB Hammer Curl to Strict Press (5 x 16 (8 per arm))
    WOD: Metcon (Time)
    12 - 8 - 4 - 8 - 12
    Handstand Push-ups
    Cleans (135/85)
  • Workout

  • Saturday 5/11/2019
    A: Metcon (AMRAP - Reps)
    6 Minute AMRAP:
    20 Calorie Row
    Max Russian KB Swings (55/35)
    *Switch after Partner completes Row.
    ** Score is total number of KB Swings
    Rest 3 Minutes
    B: Metcon (AMRAP - Reps)
    6 Minute AMRAP:
    100 Meter Farmers Carry (55/35)
    Max Burpee Pull-ups
    *Switch after Partner completes Farmers Carry
    ** Score is total number of Burpee Pull-ups
    Rest 3 Minutes
    C: Metcon (AMRAP - Reps)
    6 Minute AMRAP:
    50 Double Unders
    Max Wall Balls (20/14)
    *Switch after Partner completes Double Unders
    ** Score is total number of Wall Balls.
  • Workout

  • Friday 5/10/2019
    Power Clean + Front Squat (6 Sets: 3 Power Cleans + 6 Front Squats)
    At 65% of Power Clean 1RM
    WOD: Metcon (Time)
    Start with and EMOM 4 Burpees
    Complete:
    20 Thrusters (95/65)
    20 Sumo Deadlift High Pulls
    20 Shoulder 2 Overhead
    20 Overhead Squats
    20 Front Squats
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 5/9/2019
    A: Snatch (7 Minute EMOM, 2 reps @ 75%)
    B: Clean and Jerk (7 Minute EMOM, 3 reps @ same weight as above)
    *Squat Clean & Jerk*
    WOD: Metcon (Time)
    5 Rounds:
    15 Wall Balls (20/14)(10')
    15 Box Jumps (24/20")
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 5/8/2019
    A1: Floor Press (5 x 20 (alternating arms each rep))
    resting arm will be fully extended in up position.
    A2: Banded Good Mornings
    Pick a band strength to challenge you.
    5 x 20
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    40 Double Unders
    20 Alternating DB Snatch (50/35)
    10 Handstand Push-ups
    10 Single Arm Overhead Squats* (50/35)
    *alternate arms every 5 reps.
  • Workout

  • Tuesday 5/7/2019
    Deadlift (10 sets around 80% 1RM)
    Deadlift to Knee (back to floor)
    3 Full Deadlifts
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    30 Deadlifts (95/65)
    10 Hang Clean & Jerks (95/65)
  • Workout

  • Monday 5/6/2019
    Back Squat (5 x 5 @ 80% of 1RM)
    WOD: Metcon (Time)
    100 KB Swings (70/55)
    *EMOM complete 5 Burpees
  • Workout

  • Saturday 5/4/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    200 Meter Run
    10 Deadlifts (255/155)
    10 Pull-ups
    10 Devils Press (35/20)
    10 DB Step-ups (35/20lbs)(24"/20")
  • Workout

  • Friday 5/3/2019
    Front Squat (4 x 10 (33X1) @ 50% of 1RM)
    WOD: Metcon (AMRAP - Reps)
    PARTNER WOD
    15 Minute AMRAP:
    A: 400 Meter Run
    B: Max Unbroken Air Squats
    *If you stop during the Air Squats, you will move to the rower and row for calories.
    *Score is total Calories and Air Squats completed.
  • Workout

  • Thursday 5/2/2019
    Snatch (5 attempts to build to a heavy 1 rep for the day.)
    8 Minute Time Cap
    Clean and Jerk (5 Attempts to build to a heavy 1 rep for the day.)
    8 Minute Time Cap
    WOD: Metcon (Time)
    3 Rounds:
    20 DB Thrusters (50/35)
    50 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 5/01/2019
    Deadlift (10 sets @ 50-65%)
    -Deadlift to knee, then back to floor.
    -Full Deadlift, then lower back to knee.
    -Deadlift from knee to lockout.
    WOD: Metcon (Time)
    30 Rounds:
    1 Deadlift (135/95)
    1 Hang Power Clean (135/95)
    1 Front Squat (135/95)
    1 Shoulder 2 Overhead (135/95)
    1 Back Squat (135/95)
    1 Shoulder 2 Overhead (135/95)

    *16 Minute Time Cap*
  • Workout

  • Tuesday 4/30/2019
    A1: Pendlay Row (4 x 12 with 3 second descent.)
    Building in weight
    A2: Banded Face Pulls (4 x 20)
    WOD: Metcon (5 Rounds for reps)
    5 Rounds-
    2 Minute AMRAP:
    5 Hang Power Clean & Jerks (95/65)
    5 Push-ups
    5 KB Swings (70/55)
  • Workout

  • Monday 4/29/2019
    Back Squat (4 x 10 (33X1) @ 50% of 1RM)
    WOD: Metcon (Time)
    4 Rounds:
    10 Burpee Box Jump Overs (24/20)
    10 Pull-ups
    1 Deadlift (275/185)
    200 Meter Run
  • Workout

  • Saturday 4/27/2019
    WOD: Metcon (4 Rounds for reps)
    PARTNER WOD:
    (For Max Reps)
    5 Minutes Max Burpees Over the Barbell
    1 Min Rest
    5 Minutes Max Clean & Jerks (135/95)
    1 Min Rest
    5 Minutes Max Wall Balls (20/14)
    1 Min Rest
    5 Minutes Max Row (Cals)
  • Workout

  • Friday 4/26/2019
    High Hang Snatch + Overhead Squat (12 Minute EMOM: 1 High Hang + 3 OHS)
    75% of 1RM High Hang Snatch
    WOD: Metcon (Time)
    800 Meter Run
    40 Hang Power Snatches (75/55)
    400 Meter Run
  • Workout

  • Thursday 4/25/2019
    Deadlift (7 x 3, building from 70% to 90%)
    WOD: Metcon (Time)
    16-14-12-10-8-6-4-2
    Weighted Sit-ups (35/20lb DB)
    OH Walking Lunge (35/20lb DB)
    Push Press (35/20lb DB)
  • Workout

  • Wednesday 4/24/2019
    A1: Power Clean (7 x 3, building to a heavy triple for the day)
    A2: Strict Pull-ups (7 x Max Reps)
    WOD: Metcon (Time)
    5 Rounds:
    7 Hang Power Clean & Jerks (115/75)
    14 Jumping Air Squats
    21 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/23/2019
    A: DB Floor Press (6 x 20, Alt. arms with rest arm Extended. )
    10 reps each arm.
    WOD: Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    6 Front Squats (135/85)
    3 Ring Dips

    rest 4 minutes

    3 Minute AMRAP:
    3 Front Squats
    6 Ring Dips
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/22/2019
    Back Squat (5 reps every 2 minutes for 8 sets @ 75-80%)
    WOD: Metcon (Time)
    30-20-30-20
    Wall Balls (20/14)
    Box Jump Overs (20" for all)
  • Workout

  • Saturday 4/20/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2:
    15 Minute AMRAP:
    Partner 1:
    20 Pull-Ups
    30 Burpees
    40 Sit-Ups
    50 Air Squats

    Partner 2:
    Bear Hug Bumper Plate Hold(45/25)
    (must remain standing with plate above waist)

    *Split reps as needed
    *One person is always holding a bumper plate. If it touches the ground, the penalty is a 400 Meter run together.
    Wod: Metcon (Time)
    Part 2-
    For time:
    100 Ground to Overhead w/ Plate (45/25)
    100 Meter Run every minute.
  • Workout

  • Friday 4/19/2019
    Deadlift (From 2" Deficit: 10 x 4 @ 75%)
    WOD: Metcon (Time)
    100 No Push-up Burpees
    100 Box Jumps (24/20)
    50 Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 4/18/2019
    A: Snatch + Snatch w/ pause at knee + Snatch w/ pause at hips (8 sets, building in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    10 Back Squats (60% of 1RM)
    10 DB Snatch (50/35) (each arm)
  • Workout

  • Wednesday 4/17/2019
    A: Metcon (AMRAP - Rounds)
    12 Minute EMOM:
    5/3 Strict Pull-ups
    10 Shuttle Runs (10 Meters)
    WOD: Metcon (Time)
    15-10-5
    Ring Dips
    30-20-10
    Thrusters (75/55)
    60-40-20
    Sit-ups
  • Workout

  • Tuesday 4/16/2019
    3 Position Clean (top down) (8 sets, building from 50% of 1RM Clean)
    High Hang (Hip), Hang (Knee), 3" From the Floor
    WOD: Metcon (AMRAP - Rounds and Reps)
    Partner Workout
    18 Minute AMRAP:
    4 Rope Climbs
    40 Wall Balls (20/14)
    80 Double Unders (2:1 Singles)
  • Workout

  • Monday 4/15/2019
    Floor Press (5 x 10)
    Plus 15 Windshield Wipers
    Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
  • Workout

  • Saturday 4/13/2019
    Today is National Crop Top Day. Please show your support for Coach Britt, and come rocking your bestest Crop Top!
    Metcon (AMRAP - Rounds and Reps)
    Teams of 2:
    8 Minute AMRAP:
    20 DB Squat Cleans (50/35)
    20 Push-ups
    400 Meter Row

    -Rest 2 min-
    8 Minute AMRAP:
    20 DB Deadlifts (50/35)
    20 Burpees
    400 Meter Row

    -Rest 2 min-

    8 Minute AMRAP:
    20 DB Single Arm OH Lunges (50/35)
    20 DB Snatch (50/35)
    400 Meter Row
  • Workout

  • Friday 4/12/2019
    Paused Deadlift (6 sets @ 75%)
    Deadlift to 3" from the Floor , then back down.
    Deadlift to knee, then back down
    Deadlift to full extension.
    Fight Gone Bad (3 Rounds for reps)
    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20" (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
  • Workout

  • Thursday 4/11/2019
    Squat Clean Thruster (15 Minutes to build to a 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    20 Overhead Lunges (45/25lb Plate)
    40 Double Unders
    20 Hang Power Snatch (45/35lbs)
    40 Double Unders
    20 Second Active Hang from Pull-up Bar
  • Workout

  • Wednesday 4/10/2019
    Floor Press (5,5,5,3,3,3,3,3)
    Building in weight
    WOD: Metcon (Time)
    15-10-5
    Push Press (115/75)
    30-20-10
    Push-ups
    60-40-20
    Sit-ups
  • Workout

  • Tuesday 4/9/2019
    WOD: Snatch (1.1 every minute @ 75% (12 sets))
    Focus should be on speed and accuracy. If 75% is slow, lower the weight.
    WOD: Metcon (Time)
    50 Weighted Box Step-ups (20") (55/35)
    50 Wallballs (20/14)
    25 Weighted Box Step-ups (20") (55/35)
    25 Wallballs (20/14)
    10 Snatch (75%)
  • Workout

  • Monday 4/8/2019
    Push Press (3 Reps every 90 sec. Start @ 40% add 10/5lbs )
    Guys add 10lbs, Ladies add 5 lbs every set until you fail.
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    1.1.2.2.3.3.4.4.5.5.6.6.7.7.8.8.9.9.10.10....
    Ring Rows
    Bar Facing Burpees
    Deadlifts (185/125)
  • Workout

  • Saturday 4/06/2019
    Metcon (Time)
    In teams of 4, complete the following for time:

    800 Meter Run, team must all start and finish together.
    1 Rope Climb Each
    50 Team Sit-ups with arms interlaced
    2 Rope Climbs Each
    100 Front squats (115/75)
    3 Rope Climbs Each
    150 Synchronized push-ups
    4 Rope Climbs each
    800 Meter Run, team must all start and finish together.
    *Front Squats and Push-up. 2 teammates will work together while the other 2 rest.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 4/5/2019
    Pendlay Row (4 x 8 )
    Archer Push-ups (4 x 10)
    Scale with Ring Push-ups
    Metcon (Time)
    800 Meter Run
    30 Toes 2 Bar
    30 Deadlift (135/95)
    600 Meter Run
    20 Toes 2 Bar
    20 Deadlift (135/95)
    400 Meter Run
    10 Toes 2 Bar
    10 Deadlift (135/95)
  • Workout

  • Thursday 4/04/2019
    Metcon (Time)
    30 C2B Pull-ups
    5 Wall Walks
    30 Box Jump Overs (24/20)
    5 Wall Walks
    30 Wall Balls (20/14)(12'/10')
    5 Wall Walks
    30 KB Swings (70/55)
    5 Wall Walks
    30 Double Unders
  • Workout

  • Wednesday 4/3/2019
    Back Squat (5,4,3,2,1,1,1,2)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    Complete these sets as quickly as possible. Rest only long enough to change your weights.
    1 rep @ 90%
    1 rep @ 95%
    2 rep @ 90%
    Rest 2 minutes between these sets
    Metcon (Time)
    20 OH Barbell Lunges (75/55)
    15 Sit-ups
    10 Push ups
    20 Front Rack Barbell Lunges
    15 Sit-ups
    10 Push ups
    20 Back Rack Barbell Lunges
    15 Sit-ups
    10 Push ups
    photo cred: Brittany Page Photography
  • Workout

  • Tuesday 4/2/2019
    A1: Push Press (12 Reps for Max Load)
    A2: Push Press (9 Reps for Max Load)
    A3: Push Press (6 Reps for Max Load)
    A4: Push Press (3 Reps for Max Load)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    1 Power Clean & Push Press (80%)
    3 Strict Pull-ups
    10 Wallballs (20/14)
    20 Double Unders
  • Workout

  • Monday 4/1/2019
    Halting Clean Deadlift + Clean Pull + Hang Power Clean + Hang Squat Clean (1 Rep every 2 minutes x 6 sets)
    Metcon (AMRAP - Reps)
    4 Minute AMRAP:
    4 Power Clean (205/155)
    12 Double Unders

    Rest 2 Minutes

    4 Minute AMRAP:
    8 Deadlift (205/155)
    8 Bar Facing Burpees
  • Workout

  • Saturday 3/30/2019
    WOD A: Metcon (AMRAP - Rounds and Reps)
    Partner Workout
    (Teams of 2)
    8 Minute AMRAP:
    3 Hang Power Cleans (115/75)
    5 Front Squats (115/75)
    7 Shoulder 2 Overhead (115/75)
    Rest 4 Minutes
    WOD B: Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    5 Pull-ups
    10/7 Push-ups
    30 Double Unders
  • Workout

  • Friday 3/29/2019
    Deadlift (3-3-2-2-1-1-1-1)
    Building to a heavy single for the day.
    WOD: Metcon (AMRAP - Reps)
    3 Rounds:
    (Minute at each station)
    KB Overhead Walking Lunges (55/35)
    KB Swings (55/35)
    KB Goblet Squats (55/35)
    KB Single Arm Push Press (55/35)
    Rest
    *Score will be total reps.
  • Workout

  • Thursday 3/28/2019
    Pendlay Row (4 x 8 (31X1), building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    1 Rope Climb (RX+ = Legless)
    10 Wall Balls (20/14)
    5 Toes 2 Bar
    10 Wall Balls
    5 Toes 2 Bar
  • Workout

  • Wednesday 3/27/2019
    Power Clean + Jerk (15 Minutes to build to a 3RM)
    Can drop the bar between reps
    WOD: Metcon (AMRAP - Reps)
    8 Minute AMRAP:
    Power Clean + Split Jerk (80% of todays 3RM)
  • Workout

  • Tuesday 3/26/2019
    Front Squat (4 x 8 @ 50-60% (31X1))
    WOD: Metcon (Time)
    12-10-8-6-4-2
    DB Snatch (L+R = 1) (50/35)
    Box Jumps (30/24)
    Power Snatch (115/75)
  • Workout

  • Monday 3/25/2018
    Push Press (4 x 8 @ 40%-50% (31X1))
    WOD: Metcon (Time)
    21 DB Power Clean & Jerks (50/35)
    80 Double Unders
    15 DB Squat Clean & Jerks (50/35)
    50 Double Unders
    9 DB Squat Clean Thrusters (50/35)
    20 Double Unders
    *15 Minute Time Cap*
  • Workout

  • Saturday 3/23/2019
    Metcon (Time)
    Partner WOD:
    100 Calorie Row
    100 Meter Overhead Plate Carry (45/25)
    80 Burpees over the ERG
    100 Meter Overhead Plate Carry (45/25)
    60 Pull-ups
    100 Meter Overhead Plate Carry (45/25)
    40 Box Jumps (24/20)
    100 Meter Overhead Plate Carry (45/25)
  • Workout

  • Friday 3/22/2019
    RX: Crossfit Games Open 19.5 (Ages 16-54) (Time)
    33-27-21-15-9 reps for time of:

    Thrusters 95lb/65lb
    Chest-to-bar pull-ups

    Time cap: 20 minutes
    SCALE: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
    33-27-21-15-9 reps for time of:

    Thrusters 65lb/45lb
    Jumping pull-ups

    Time cap: 20 minutes
    55+: Crossfit Games Open 19.5 Masters (55+) (Time)
    33-27-21-15-9 reps for time of:

    Thrusters 65lb/45lb
    Chin-over-bar pull-ups

    Time cap: 20 minutes
  • Workout

  • Thursday 3/21/2019
    Skill Work
    Metcon (No Measure)
    15 Minutes of Rope Climb Work
    WOD: Metcon (Time)
    5 Rounds:
    5 Left Arm DB Overhead Squat (50/35)
    10 Push-ups
    5 Right Arm DB Overhead Squats (50/35)
    20 Sit-ups
  • Workout

  • Wednesday 3/20/2019
    A: Snatch + Hang Snatch (10 Minute EMOM, 1 Snatch + 1 Hang Snatch (75-80%))
    WOD: Metcon (Time)
    40 Box Jump Overs (24/20)
    40 Power Snatch (75/55)
    40 Box Jumps (30/24)
    Stop by Friday Night Lights this week and pick up some tasty eats from Craft Urban.
  • Workout

  • Tuesday 3/19/2019
    Bench Press (4 x 8 with 31X1 @ 50%-60%)
    WOD: Metcon (Time)
    100 Deadlifts (135/85)
    80 Push Press (45/35)
    60 Walking Lunges (L&R=2)
    40 Burpees
    20 Handstand Push-ups
    **20 Minute Time Cap**
  • Workout

  • Monday 3/18/2019
    Front Squat (8 x 5 with 31X1, building in weight.)
    WOD: Metcon (Time)
    3 Rounds:
    40 Double Unders
    20 Hang Power Cleans (115/75)
    10 Toes 2 Bar
  • Workout

  • Saturday 5/7/2016
    Metcon (Time)
    In teams of 3:
    100 Hang Power Cleans (135/95)
    50 Box Jump Overs
    100 Wall Balls (20/14)
    50 Box Jump Overs
    100 KB Swing (55/35)
    50 Box Jump Overs
    *1 person working at a time, every time the barbell/KB/wall ball touches the ground, the team must perform 6 synchronized burpees.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 3/15/2019
    RX: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
    3 rounds of:
    10 snatches 95lb/65lb
    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest
    period
    SCALE: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
    3 rounds of:
    10 snatches 65lb/45lb
    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:
    10 chin-over-bar pull-ups
    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest
    period
    55+: CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)
    3 rounds of:
    10 snatches 65lb/45lb
    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:
    10 chest-to-bar pull-ups
    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest
    period
  • Workout

  • Thursday 3/14/2019
    SKILL: Metcon (No Measure)
    15 Minutes of Pull-up/Bar Muscle-up Skill Work
    WOD: Metcon (Time)
    3 Rounds:
    100ft Overhead DB Walk (50/35)
    20 Alternating DB Snatch (50/35)
    10 DB Goblet Squats (50/35)
  • Workout

  • Wednesday 3/13/2019
    A1: Overhead Squat (21 reps for max weight)
    A2: Overhead Squat (15 reps for max weight)
    A3: Overhead Squat (9 reps for max weight)
    WOD: Metcon (Time)
    40 Thrusters (75/55)
    30 Power Snatches (85/65)
    20 Clean & Jerks (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 3/12/2019
    Back Squat (8 x 5 @31X1, building in weight)
    WOD: Metcon (Time)
    18-15-12-9-6-3
    Calorie Row
    Push Press (115/75)
    Push-ups
  • Workout

  • Monday 3/11/2019
    A.: Metcon (Weight)
    10 Minute EMOM:
    8 DB Hang Clean & Jerks
    WOD: Metcon (Time)
    3 Rounds:
    20 Russian KB Swings (70/55)
    15 Wall Balls (20/14)
    10 Burpees
    5 Strict Pull-ups
  • Workout

  • Saturday 3/9/2019
    Metcon (AMRAP - Reps)
    PARTNER WOD:
    (For Max Reps)
    5 Minutes Max Burpees Over the Barbell
    1 Min Rest
    5 Minutes Max Clean & Jerks (135/95)
    1 Min Rest
    5 Minutes Max Wall Balls (20/14)
    1 Min Rest
    5 Minutes Max Row (Cals)
  • Workout

  • Friday 3/8/2019
    RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
    200-ft. dumbbell overhead lunge 50lb/35lb
    50 dumbbell box step-ups 24in/20in
    50 strict handstand push-ups
    200-ft. handstand walk

    Time cap: 10 minutes
    55+: Crossfit Games Open 19.3 Masters (55+) (AMRAP - Reps)
    200-ft. dumbbell overhead lunge 35b/20lb
    50 dumbbell box step-ups 24in/20in
    50 5-in. elevated strict HSPU
    200-ft. handstand walk

    Time cap: 10 minutes
  • Workout

  • Thursday 3/7/2019
    A: Metcon (Time)
    5 Rounds:
    10 Thrusters (95/65)
    *1 Minute Rest between Rounds
    WOD: Metcon (Time)
    Partner Workout:
    200 Russian KB Swings (70/55)
    *Partner A will work on Swings
    *Partner B will row for as many Calories as possible
    **Partners can decide when to switch
    List your Total Calories Rowed in the Comments.
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 3/6/2019
    Snatch + Overhead Squat (6 x 1 Snatch + 5 Overhead Squats)
    Full Squat Snatch + Overhead Squat
    WOD: Metcon (Time)
    3 Rounds:
    15 Toes 2 Bar
    30 Double Unders
    30 Air Squats
    5 Handstand Push-ups
  • Workout

  • Tuesday 3/5/2019
    Clean + Jerk + Clean (5 x 1 Clean + 1 Jerk + 2 Cleans)
    Building in weight
    WOD: Metcon (Time)
    80 Single Arm DB Overhead Lunges (50/35)
    40 Box Jumps (24/20)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 3/4/2019
    Back Squat (5 x 3 reps Min. 1, 2 reps Min 2, 1 rep min 3)
    same weight.
    pick a weight that is tough for 3 reps.
    WOD: Metcon (Time)
    21-15-9
    Deadlifts (205/135)
    Wall Balls (20/14)
    Bar Facing Burpees
  • Workout

  • Saturday 3/2/2019
    WOD: Metcon (Time)
    Partner WOD
    100 Calorie Row
    10 Overhead Plate Carry (45/25)
    80 Burpees over the Rower
    10 Overhead Plate Carry (45/25)
    60 Box Jumps
    10 Overhead Plate Carry (45/25)
  • Workout

  • Friday 3/1/2019
    RX: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
    8 Minute AMRAP + Bonus Time of:

    25 Toes To Bar
    50 Double Unders
    Squat Cleans*

    *Round 1 - 15 @ 135# / 85#
    *Round 2 - 13 @ 185# / 115#
    *Round 3 - 11 @ 225# / 145#
    *Round 4 - 9 @ 275# / 175#
    *Round 5 - 7 @ 315# / 205#

    Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
    SCALE: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)
    8 Minute AMRAP + Bonus Time of:

    25 Hanging Knee-raises
    50 Single Unders
    Squat Cleans*

    *Round 1 - 15 @ 95# / 55#
    *Round 2 - 13 @ 115# / 75#
    *Round 3 - 11 @ 135# / 95#
    *Round 4 - 9 @ 155# / 105#
    *Round 5 - 7 @ 185# / 135#

    Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
    55+: Crossfit Games Open 19.2 Masters (55+) (AMRAP - Reps)
    8 Minute AMRAP + Bonus Time of:

    25 Toes To Bar
    50 Double Unders
    Squat Cleans*

    *Round 1 - 15 @ 115# / 65#
    *Round 2 - 13 @ 135# / 85#
    *Round 3 - 11 @ 155# / 105#
    *Round 4 - 9 @ 185# / 125#
    *Round 5 - 7 @ 205# / 145#

    Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
    One of my favorite Open moments; Dave Schaeffers during 16.2
  • Workout

  • Thursday 2/28/2019
    WOD: Metcon (Time)
    Partner WOD:
    2 Rounds:
    2000 Meter Row (switch every 500m)
    50 Burpees
    *Rest 2 Minutes between Rounds*
    RomWod (No Measure)
    Time to get Swole and Flexy
  • Workout

  • Wednesday 2/27/2019
    Bench Press (20-10-5-1-1-1)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    5 Overhead Squats (115/75)
    10 Push-ups
    5 Pull-ups
    10 Burpees Over the Bar
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 2/26/2019
    Deadlift + Power Clean + Jerk (10 Minute EMOM, at same weight.)
    Clean Grip Deadlift then Power Clean then Push Jerk or Split Jerk
    5 Deadlifts, then 1 Power Clean, then 1 Jerk.
    WOD: Metcon (Time)
    21-15-9
    DB Push Press (50/35)
    DB Front Rack Lunges (50/35)
    Toes 2 Bar
  • Workout

  • Monday 2/25/2019
    Front Squat + Back Squat (1 set every 2 minutes (10 sets))
    From the rack
    2 Front Squats
    +
    3 Back Squats
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    1 Rope Climb
    4 Single Arm DB Overhead Squats (50/35)
    15 Deadlifts (185/125)
    30 Air Squats
  • Workout

  • Saturday 2/23/2019
    Metcon (AMRAP - Rounds and Reps)
    20 minute AMRAP:
    8 KB Snatch (4 each arm @ 55/35)
    7 Sit Ups
    6 Lunges (3 each leg)
    5 Box Jumps (24/20)
    *Only one partner working at a time, so each partner will finish a round before the other partner takes over.
  • Workout

  • Friday 2/22/2019
    Week 1 - Friday Night Lights
    RX: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
    Complete as many rounds as possible in
    15 minutes of:

    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target
    Women throw 14-lb. ball to 9-ft. target
    SCALE: Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
    Complete as many rounds as possible in
    15 minutes of:

    19 wall-ball shots
    19-cal. row

    Men throw 14-lb. ball to 10-ft. target
    Women throw 10-lb. ball to 9-ft. target
    55+: Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)
    Complete as many rounds as possible in
    15 minutes of:

    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 9-ft. target
    Women throw 10-lb. ball to 9-ft. target
  • Workout

  • Thursday 2/21/2019
    Front Squat (10-9-8-7-6, starting at 55% of 1RM)
    WOD: Metcon (Time)
    1000 Meter Row
    50 KB Goblet Thrusters (50/35#)
    30 Toes 2 Bar
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 2/20/2019
    Power Clean + Front Squat (15 minutes to build to a max for the day.)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    40ft DB Front Rack Lunge (50/35#)
    10 DB Push Press (50/35)
    40ft OH DB Walk (50/35)
    10 DB Power Cleans (50/35)
    40ft DB Farmers Walk (50/35)
    10 DB Deadlifts (50/35)
  • Workout

  • Tuesday 2/19/2019
    Hang Power Snatch + Snatch + Overhead Squat (8 sets, building in weight)
    WOD: Metcon (Time)
    5 Rounds:
    10 Overhead Squats (115/75)
    10 KB Swings (55/35)
    5 Strict Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 2/18/2019
    Back Squat (5-4-3-2-1, starting at 80%)
    WOD: Metcon (Time)
    30 Burpees
    60 Air Squats
    20 Burpees
    40 Air Squats
    10 Burpees
    20 Air Squats
    Congrats to the 2 time Champs!
  • Workout

  • Reckless Rowathon
    Reckless Rowathon (Time)
    Teams of 3:
    Row 42,195 Meters.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 2/15/2019
    Front Squat (5-4-3-2-1, starting at 80%)
    Metcon (Time)
    3 Rounds:
    20 Push Press (95/65)
    15 Box Jump Overs (24/20)
    10 Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 2/14/2019
    Clean and Jerk (8 x 2 every 2 minutes @ 80%)
    Squat Clean & Jerks
    WOD: Metcon (Time)
    75 Hang Power Clean & Jerks (95/65)
    * Every time you drop the bar
    complete 7 Wall Balls (20/14)
  • Workout

  • Wednesday 2/13/2019
    Bench Press (20-10-5-1-1-1)
    List all sets in the comments
    WOD: Metcon (Time)
    27-18-9
    Deadlifts (95/65)
    Thrusters (95/65)
    Bar Facing Burpees
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 2/12/2019
    Power Clean (3 Reps EMOM for 12 sets)
    AHAP, only 1 weight change allowed
    WOD: Metcon (Time)
    3 Rounds:
    15 L. Arm DB Hang Power Cleans (50/35)
    10 L. Arm DB Push Press
    15 R. Arm DB Hang Power Cleans (50/35)
    10 R. Arm DB Push Press
    30 Double Unders
  • Workout

  • Monday 2/11/2019
    Back Squat (10-9-8-7-6, starting at 55% of 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    Partner WOD:
    14 Minute AMRAP:
    20/15 CAL Row
    15 Wall Balls (20/14)
    10 Ring Dips
    5 Deadlifts (225/155)
    1 Rope Climb
  • Workout

  • Saturday 2/9/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2:
    20 Minute AMRAP:
    Buy In: 100 Calorie Row
    then:
    2 Rope Climbs
    40 Thrusters (45/35)
    80 Double Unders (2:1 Singles)
    40 Overhead Squats (45/35)
  • Workout

  • Friday 2/8/2019
    Front Squat (10-9-8-7-6, starting at 40%)
    WOD: Metcon (Time)
    3 Rounds:
    25 Wall Balls (20/14)
    25 KB Swings (55/35)
    25 H.R. Push ups
  • Workout

  • Thursday 2/7/2019
    Overhead Squat + Snatch Balance + Snatch (15 Minutes to build to a heavy single)
    WOD: Metcon (Time)
    75 Hang Power Snatches (75/55)
    * Every time you drop the bar, do 5 strict pull-ups.
  • Workout

  • Wednesday 2/6/2019
    Overhead Squat (10-5-5-3-3-1-1-1)
    WOD: Metcon (Time)
    4 Rounds:
    10 Overhead Squats
    20 Deadlifts
    RX = 50% of your final rep from above
  • Workout

  • Tuesday 2/5/2019
    3 Position Snatch (Top-Down) (8 sets, building in weight.)
    1st rep from the Hip, 2nd rep from the Knee, 3rd rep from the the Floor
    WOD: Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    2 Push Press
    3 Push Jerks
    5 Split Jerks
    10 Box Jumps (24/20)
    RX = 60% of 1RM Push Press
  • Workout

  • Monday 2/4/2019
    Back Squat (5-4-3-2-1, start @ 75%, building in weight)
    week 2 of 4
    WOD: Metcon (Time)
    Buy In:
    500 Meter Row
    then-
    75-50-25
    Double Unders
    Lunges
  • Workout

  • Saturday 2/2/2017
    Metcon (Time)
    Teams of 2:
    50 DB Thrusters
    40 Deadlifts (225/155)
    30 Burpee Box Jumps
    20 Pull-ups
    1000 Meter Row
    20 Pull-ups
    30 Burpee Box Jumps
    40 Deadlifts
    50 DB Thrusters
  • Workout

  • Friday 2/1/2019
    Front Squat (5-4-3-2-1, start @ 75%)
    WEEK 1 OF 4
    WOD: Metcon (Time)
    Partner WOD:
    (Teams of 2)
    2000 Meter Row
    200 Double Unders
    1500 Meter Row
    150 Double Unders
    1000 Meter Row
    100 Double Unders
    *Switch every 250 meters
    ** Switch every time a DU is missed.
  • Workout

  • Thursday 1/31/2019
    Power Clean + Clean + Split Jerk (7 sets, building in weight)
    WOD: Metcon (Time)
    20 Deadlifts (175/125)
    20 Power Cleans (155/105)
    20 Squat Cleans (135/85)
    20 Front Squats (115/75)
    20 Shoulder to Overhead (95/65)
  • Workout

  • Wednesday 1/30/2019
    High Hang Snatch + Overhead Squat (10 Sets, building in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    50 Single Unders
    10 Toes 2 Bar
    10 Back Squats (50%)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 1/29/2019
    Clean (10 x 1.1 (20 seconds rest), building in weight)
    WOD: Metcon (Time)
    3 Rounds:
    30 Goblet Squats (70/55)
    20 KB Swings (70/55)
    10 KB Front Rack Lunges (each leg)
    *Single Arm KB Front Rack Lunge
  • Workout

  • Monday 1/28/2019
    Back Squat (10-9-8-7-6, build in weight. Start @ 40% of 1RM)
    Week 1 of 4
    WOD: Metcon (Time)
    Buy in:
    25 Calorie Row
    then-
    10-8-6-4-2
    Burpee Chest 2 Bar Pull-ups
    Power Snatch (80% of 1RM)
    Buy Out:
    25 Calorie Row
  • Workout

  • Saturday 1/26/2019
    Metcon (Time)
    Teams of 2:
    50 Deadlifts (135/95) (RX+:185/125)
    50 Toes 2 Bar
    800 Meter Row (each)
    50 Front Squats (135/95) (RX+:185/125)
    50 Push-ups
    400 Meter Row (each)
    50 Shoulder 2 Overhead (95/65) (RX+: 135/95)
    50 Burpees
    200 Meter Row (each)
    50 Pull-ups
    100 Meter Row (each)
  • Workout

  • Friday 1/25/2019
    Front Squat (5 x 4 @ 80%)
    WOD: Metcon (Time)
    500 Meter Row
    25 Russian KB Swings (70/55)
    25 Deadlifts (185/125)
  • Workout

  • Thursday 1/24/2019
    Hang Power Snatch + Hang Snatch (7 sets, building to a heavy set.)
    1 Hang Power Snatch then 1 Hang Squat Snatch
    WOD: Metcon (Time)
    21-15-9
    DEADLIFTS (95/65)
    Hang Power Cleans (95/65)
    Shoulder 2 Overhead (96/65)
  • Workout

  • Wednesday 1/23/2019
    A1: Power Clean (1 x 9, Unbroken for Max Weight)
    A2: Power Clean (1 x 6, Unbroken for Max weight)
    A3: Power Clean (1 x 3, Unbroken for Max Weight)
    WOD: Elizabeth (Time)
    21-15-9
    Clean, 135# / 95#
    Ring Dips
    *Power Cleans
  • Workout

  • Tuesday 1/22/2019
    A: Snatch (8 X 2 reps every 90 seconds, building in weight)
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Burpee Box Jumps (24/20)
    Pull-ups
    RX+ = (30/24) & C2B
  • Workout

  • Monday 1/21/2019
    Back Squat (8 x 2 @ 33X3, building in weight)
    33X3=
    3 second descent
    3 second pause at bottom
    X explode back up
    3 seconds before starting next rep.
    WOD: Metcon (3 Rounds for reps)
    3 Rounds:
    1:30 Row for Max Calories
    1:30 Max Toes 2 Bar
    1:30 Max Thrusters (95/65)
    3:00 Minutes Rest
  • Workout

  • Saturday 1/19/2019
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2:

    20 Minute AMRAP:
    1 Round "Cindy"
    5 DB Hang Snatch (50/35)(each arm)
    2 Rounds "Cindy"
    10 DB Hang Snatch (50/35)(each arm)
    3 Rounds "Cindy"
    15 DB Hang Snatch (50/35)(each arm)
    * And so on adding 1 round of Cindy and 5 Hang Snatch to each arm each round. Split reps as needed.

    "Cindy":
    5 Pull ups
    10 Push ups
    15 Air Squats
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 1/18/2019
    A: Front Squat (5-4-3-2-1, building in weight)
    Not looking for a new PR, just work to a heavy single.
    WOD: Metcon (Time)
    4 Rounds:
    12 Thrusters (115/75)
    50 Double Unders
  • Workout

  • Thursday 1/17/2019
    EMOM: Metcon (AMRAP - Rounds)
    12 Minute EMOM:
    Even - 3 Cleans @ 75%
    Odd - 6 Ring Dips
    RX+ = 10 Ring Dips
    EMOM: Clean (Enter weight used for EMOM here.)
    WOD: Metcon (Time)
    5 Rounds:
    9 DB Hang Cleans (50/35)
    7 DB Shoulder 2 Overhead (50/35)
    5 Chest 2 Bar Pull-ups
  • Workout

  • Wednesday 1/16/2019
    Bench Press (4 x 10, building in weight)
    WOD: Fight Gone Bad (3 Rounds for reps)
    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20" (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
  • Workout

  • Tuesday 1/15/2019
    Snatch + Snatch Balance (6 x 2 Snatch + 2 Snatch Balance)
    Building in weight.
    **Focus needs to be on SPEED today**
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    10 Cal Row
    10 KB Swings (55/35)
    10 Deadlifts (185/135)
  • Workout

  • Monday 1/14/2019
    Back Squat (3 reps @ 75-80%, 10 Minute EMOM)
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Wall Balls (20/14)
    Pull-ups
    Box Jumps (30/24)
  • Workout

  • Saturday 1/12/2019
    WOD: Metcon (Time)
    Teams of 3:
    100 Burpees - (Push up Plank Hold)
    100 Box Jumps (24/20)- (Bottom of Squat Hold)
    100 DB Snatch (50/35) - (Hang from Pull up Bar)
    100 Wallballs (20/14) - (Bear Hug MedBall)

    - 1 Partner is always rowing for max meters
    - 1 Partner is always doing a hold
    - 1 Partner is going through the reps.
    - Split work however but work can only be done when 1 partner is in holding position.

    2 scores:
    Time + Total Meters on Rower
    WOD: Metcon (Distance)
    Score for Total Meters Rowed here
  • Workout

  • Friday 1/11/2019
    Sumo Deadlift (5 x 5, building in weight)
    WOD: Metcon (2 Rounds for time)
    500 Meter Row
    20 Overhead Squats (95/65)
    15 Push Press (95/65)
    Rest 3 Minutes
    *Score each round.
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 1/10/2019
    EMOM: Snatch (Enter EMOM Weight Here)
    EMOM: Metcon (AMRAP - Rounds)
    14 Minute EMOM:
    Even: 2 Snatch (80%)
    Odd: 6 Ring Dips
    RX+ = 10 Ring Dips
    WOD: Metcon (Time)
    100 Double Unders
    75 Wall Balls (20/14)
    100 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 1/9/2019
    Thruster (3-2-1; 3-2-1)
    Building in weight
    From the rack.
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    5 Box Jumps (30/24)
    5 Thrusters (95/65)
    5 KB Swings (70/55)
  • Workout

  • Tuesday 1/8/2019
    Floor Press (5 x 12, building in weight)
    WOD: Metcon (Time)
    12-9-6-3
    Hang Clean & Jerk (135/85)
    Toes 2 Bar
  • Workout

  • Monday 1/7/2019
    Back Squat (5 Reps @ 65-70% EMOM x 12)
    WOD: Metcon (Time)
    3 Rounds:
    20 Cal Row
    15 Burpees
    10 Pull-ups
    5 Deadlifts (225/155)
    Registration for the 2019 Reckless Rowathon begins tomorrow 1/8 at 5pm
  • Workout

  • Saturday 1/5/2019
    Metcon (AMRAP - Rounds and Reps)
    25 Minute AMRAP:
    One partner rows 500 Meters
    Other partner works through:
    40 KB Swings (55/35)
    20 Front Squats (95/65)
    10 Burpees
    * Partner A will pick up where Partner B left off and switch. Score is total rounds and reps that team completed.
    Reckless Rowathon registration begins next Tuesday 1/8/2019
  • Workout

  • Friday 1/4/2018
    Thruster (7 x 3, building in weight)
    WOD: Metcon (Time)
    3 Rounds:
    15 Toes 2 Bar
    10 DB Snatches (50/35)
    5 DB Overhead Squats (Left Arm)
    5 DB Overhead Squats (Right Arm)
  • Workout

  • Thursday 1/3/2019
    Bench Press (5 x 8 @ 75-80%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    10 Burpee Box Jump Overs (24/20)
    10 Sumo Deadlift High Pulls (75/55)
    10 Push Press (75/55)
    40 Double Unders
  • Workout

  • Wednesday 1/2/2019
    Clean + Push Press + Push Jerk + Split Jerk (7 sets, building in weight)
    Fran (Time)
    21-15-9
    Thrusters, 95# / 65#
    Pull-ups
  • Workout

  • Tuesday 1/1/2019
    Happy New Year Leverage Family!
    New Years Day (AMRAP - Rounds and Reps)
    20 minute and 19 second AMRAP:

    20 Burpees
    19 Hang Power Snatch (45/35)
    Jan 31 - Double-Unders (3:1 Singles)
    Feb 28 - Pull-Ups
    Mar 31 - AbMat Sit-Ups
    April 30 - Overhead Squat (45/35)
    May 31 - Push-Ups
    June 30 - Kettlebell Swings (55/35)
    July 31 - Thrusters (45/35)
    Aug 31 - Overhead Lunges (25/15 plate)
    Sept 30 - Knees 2 Elbows
    Oct 31 - Push Press (45/35)
    Nov 30 - Box Jumps (24/20)
    Dec 31 - Hang Squat Clean (45/35)
    *The number of power snatch reps will increase by 1 every round.
  • Workout

  • Monday 12/31/2018
    Chad (Time)
    1000 Box Step-ups (20" for all)
    *Wear a 45lb/35lb Vest or Ruck Sack.

    Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service to our country.
    At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Today we will do this workout to honor Chad, and to honor his family whom are still with us.
  • Workout

  • Saturday 12/29/2018
    Metcon (Time)
    Partner Chipper
    2000 Meter Row
    100 KB Swings (55/35)
    80 Sit-ups
    60 Hang Power Cleans (135/95)
    40 Burpee Pull-Ups
    20 Handstand Push-ups
  • Workout

  • Friday 12/28/2018
    A: Snatch (10 Minute EMOM; 3 reps @ 75%)
    B: Clean (10 Minute EMOM; 2 reps @ 80%)
    C: Back Squat (10 Minute EMOM; 1 rep @ 90%)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 12/27/2018
    A: Bench Press (Max Reps @ 70%)
    B: Bench Press (Max Reps @ 60%)
    C: Bench Press (Max Reps @ 50%)
    D: Bench Press (Max Reps @ 50%)
    Rest no more than 2 minutes between sets
    Wod: Metcon (Time)
    30-20-10-5
    DB Snatch (50/35) (Alt)
    DB Goblet Squats (50/35)
    Double Unders
  • Workout

  • Wednesday 12/26/2018
    EMOM: Metcon (Weight)
    12 Minute EMOM:
    5 Burpees
    1 Clean & Jerk (75% of 1RM)
    Wod: Metcon (Time)
    21-15-9-3
    Thrusters (95/65)
    Burpee Box Jump Overs (24/20)
  • Workout

  • Monday 12/24/2018
    12 Days of Christmas (Time)
    1 Power Clean (95/65)
    2 Handstand Push-ups
    3 Front Squats (95/65)
    4 Sumo Deadlift Highpull (95/65)
    5 Kettlebell Swings (55/35)
    6 Box Jumps (24/20)
    7 Burpees
    8 Push-ups
    9 Wall Balls (20/14)
    10 C2B Pull-ups
    11 Deadlifts (95/65)
    12 Thrusters (95/65)
    *Just like the song, complete 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean, until final round when Thrusters down to Cleans have been completed.
    30 Minute Time Cap!
  • Workout

  • Saturday 12/22/2018
    Metcon (Time)
    Teams of 2:
    3 Rounds:
    30 Clean and Jerks (135/95)
    40 Burpees over Bar
    50 Wall Balls (20/14) (10')
    60 Double Unders (Each)
  • Workout

  • Friday 12/21/2018
    Deadlift (5-5-3-3-1-1)
    Building close to a 1RM
    ** NO FAILED REPS**
    Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    30 Double Unders (1 min. attempts)
    20 Sumo Deadlift High Pull (75/55)
    10 KB Swings (70/55)
  • Workout

  • Thursday 12/20/2018
    High-Hang Snatch (15-20 Minutes to build to a 3RM)
    WOD: Metcon (Time)
    3 Rounds:
    50 Double Unders
    15 Shoulder 2 Overhead (135/85)
  • Workout

  • Wednesday 12/19/2018
    EMOM: Metcon (Weight)
    8 Minute EMOM:
    15 KB Swings (55/45)
    2 Squat Clean Thrusters
    WOD: Metcon (Time)
    30-20-10
    H.R. Push-ups
    20-15-10
    Crossbody Knees 2 Elbow
    15-10-5
    DB Thrusters (50/35)
  • Workout

  • Tuesday 12/18/2018
    A: Hang Power Clean (15-20 Minute to build to a 5RM)
    WOD: Metcon (Time)
    3 Rounds:
    500 Meter Row
    25 Burpees
  • Workout

  • Monday 12/17/2018
    EMOM: Metcon (Weight)
    12 MInute EMOM:
    5 Box Jumps (Choose a height to challenge yourself)
    3 Back Squats @ 70% of 1RM
    WOD: Metcon (Time)
    4 Rounds:
    1 Rope Climb
    10 Toes 2 Bar
    15 Wall Balls (20/14)
    20 Deadlifts (165/115)
  • Workout

  • Saturday 12/15/2018
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2
    25 Minute AMRAP:
    500 Meter Row
    30 Synchro Burpees
    30 Synchro Air Squats
    500 Meter Row
    30 Synchro Push-Ups
    30 Alt. Box Jumps (24/20)
    1:00 Synchro Plank
    2019 Reckless Rowathon sign-up begins January 8th.
  • Workout

  • Friday 12/14/2018
    Overhead Squat (8 x 3, Every 90 seconds @ 80% of 1RM)
    WOD: Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
  • Workout

  • Thursday 12/13/2018
    Thruster (8 x 3, building in weight)
    WOD: Metcon (Time)
    2 Rounds:
    50 Double Unders
    50 Sit-ups
    50 Jumping Air Squats
    5 Squat Clean Thrusters (80% of 1RM)
  • Workout

  • Wednesday 12/12/2018
    Power Clean + Clean + Split Jerk (7 sets, building in weight)
    2 Power Cleans + 1 Clean + 1 Split Jerk
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Ring Dips
    Toes 2 Bar
    Front Squats (115/75)
  • Workout

  • Tuesday 12/11/2018
    Snatch + Power Snatch + Hang Snatch + Hang Power Snatch (4 sets, building in weight)
    WOD: Metcon (Time)
    3 Rounds:
    15 Power Cleans (135/95)
    12 Pull-ups
    9 Push Press (135/95)
  • Workout

  • Monday 12/10/2018
    A: Back Squat (8 x 3, every 90 seconds @ 80% of 1RM)
    EMOM: Metcon (AMRAP - Reps)
    12 Minute EMOM:
    12 Sit-ups
    Max Reps KB Swings (70/55)
    *Score is total number of KB Swings.
  • Workout

  • Saturday 12/08/2018
    Metcon (Time)
    Teams of 2:
    50 Deadlifts (225/155)
    50 Cal Row
    40 Power Cleans (135/95)
    40 Toes 2 Bar
    30 Front Squats (135/95)
    30 Pull-ups
    20 Push Jerks
    20 Burpees
    100 Double Unders
    *Split Reps anyway.
  • Workout

  • Friday 12/7/2018
    Front Squat (15-20 Minutes to find a new 3RM)
    WOD: Metcon (Time)
    21-15-9
    Overhead Squats (95/65)
    Burpees
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 12/6/2018
    Snatch + Hang Snatch (15 MInutes to build to a heavy set)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    3.3.6.6.9.9.12.12....
    Thrusters (115/75)
    Box Jumps (24/20)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 12/5/2018
    Power Clean + Hang Power Clean + Clean + Hang Clean (4 Sets, Building in weight)
    3 - Power Cleans, then 3 Hang Power Cleans, then 1 Clean, then 1 Hang Clean
    WOD: Metcon (Time)
    25 Pull-ups
    25 Back Squats (135/95)
    50 Deadlifts (135/95)
    25 Back Squats (135/95)
    25 Pull-ups
  • Workout

  • Tuesday 12/4/2018
    BTN Snatch Grip Push Press + Snatch Balance + Snatch (8 sets of 1 rep each.)
    Snatch Grip Push Press, then Snatch Balance, drop the bar, and then complete full snatch.
    building in weight
    WOD: Metcon (Time)
    4 Rounds:
    20 Wall Balls (20/14) (10')
    20 KB Swings (55/35)
    20 Push-ups
  • Workout

  • Monday 12/03/2018
    Back Squat (15- 20 min to find a new 3RM)
    WOD: Metcon (Time)
    3 Rounds:
    14 Right Arm DB Push Press (50/35)
    10 Handstand Push-ups
    14 Left Arm DB Push Press (50/35)
    10 Toes 2 Bar
    30 Double Unders
  • Workout

  • Saturday 12/01/2018
    Metcon (AMRAP - Rounds and Reps)
    In teams of 2:
    20 Minute Amrap:
    Partner 1: 300 Meter Row
    Partner 2:
    AMRAP:
    9 Deadlifts (115/75)
    6 Hang Power Cleans
    3 Shoulder 2 Overhead
    *switch after each row.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 11/30/2018
    Dive Bomb Front Squats (6 x 5 @ 70% @ 70% of 1RM Front Squat)
    WOD: Metcon (Time)
    3 Rounds:
    500/300 Meter Row
    30 Burpees to a 45lb Plate
    30 KB Swings (55/35)
    2019 Reckless Rowathon Registration begins January 8th.
  • Workout

  • Thursday 11/29/2018
    Skill Work
    Double-Unders (15 Minutes to work on form)
    Flight Simulator (Time)
    10-20-30-40-50-40-30-20-10
    Double Unders
    The pyramid rep scheme ascends from 10 to 50, then back down to 10.
    *Each set must be unbroken.
    *Rope must stop moving before starting the next set. *Rest as needed between sets.
    *If a set is broken, athlete must start again from the beginning of that set.
    *A single-under counts as a broken set.
    WOD: Metcon (Time)
    21-15-9
    Thrusters (95/65)
    Toes 2 Bar
    Romanian Deadlifts
    Photo Credit, Brittany Page Photography
  • Workout

  • Wednesday 11/28/2018
    Behind the Neck Snatch Grip Push Press + Overhead Squat (5 x 3, building in weight)
    3 BTN Snatch Grip Push Press + 3 Overhead Squats
    CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
    5-Minute AMRAP of:
    Squat Clean, 165# / 110#
    Jerk, 165# / 110#
    If you complete 48 reps or more, your workout is done. If you DO NOT complete 48 reps, you will repeat the 5 Minute AMRAP again.
  • Workout

  • Tuesday 11/27/2018
    A: Snatch Balance (3 x 3 @ 90% of 1RM Snatch)
    B: Snatch (3 x 3.2.1 (20 sec rest))
    building in weight
    WOD: Metcon (AMRAP - Rounds)
    4 Rounds:
    (Every 3 Minutes)
    20 Wall Balls (20/14)
    15 Box Jumps (24/20)
    10 C2B Pull-ups
  • Workout

  • Monday 11/26/2018
    Dive Bomb Back Squats (6 x 5 @ 70% )
    Week 5 of 5
    WOD: Metcon (Time)
    3 Rounds:
    20 Overhead Lunges (115/75)
    15 Toes 2 Bar
  • Workout

  • Saturday 11/24/2018
    A: Metcon (AMRAP - Rounds and Reps)
    Teams of 2-
    10 Minute AMRAP:
    2-4-6-8-10-12-14-16....
    Chest 2 Bar Pull-ups
    Box Jump Overs (24/20)
    B: Metcon (Weight)
    10:00 - 18:00
    Build to a 3 Rep Max Shoulder to Overhead
  • Workout

  • Friday 11/23/2018
    WOD: Metcon (Time)
    Thanksgiving Day Recovery Partner WOD:
    * One partner working at a time:
    60 Box Jumps (24/20)
    60 Jumping Pull-ups
    60 Kettlebell Swings (55/35)
    60 Walking Lunges (EACH PERSON)
    60 Knees-2-Elbows
    60 Push Press (75/55lbs)
    60 Good Mornings (45/35) (EACH)
    60 Wall Balls (20/14lbs)
    60 Burpees
    60 Double-unders (Each Person)
    then:
    2 min Max Calorie Row. (Post cal to comments)
    (** RX+ = 100 reps**)
  • Workout

  • Happy Thanksgiving 11/22/2018
    WOD: Metcon (Time)
    Partner Workout:
    100 Double Unders
    80 Toes 2 Bar
    60 Box Jumps (24/20")
    60 Hang Power Cleans (135/95)
    80 KB Swings (55/35)
    100 Calorie Row
  • Workout

  • Wednesday 11/21/2018
    Power Clean + Hang Clean + Front Squat + Jerk (15 Minutes to build to a heavy single.)
    1 Power Clean, 1 Hang Squat Clean, 2 Front Squats, 2 Jerks
    EMOM: Metcon (AMRAP - Reps)
    16 Minute EMOM:
    Min 1: 9 Burpee Box Jumps (24/20)
    Min 2: 7 Ground 2 Overhead (115/75)
    Min 3: Max Rep Wall Balls (20/14) (10')
    Min 4: Rest
    RX+ = 135/95lbs
    *Score is total Wall Ball reps.
  • Workout

  • Wednesday 11/20/2018
    Overhead Squat (6 x 2 @ 80%)
    WOD: Metcon (Time)
    12-11-10-9-8-7-6-5-4-3-2-1
    Double Unders x 2
    Sit-ups
    Push-ups
    Air Squats
  • Workout

  • Monday 11/19/2018
    Snatch (5 x 2.1.1 (15 sec rest between reps))
    Building in weight
    Wod: Metcon (Time)
    10 Rounds:
    1 Rope Climb
    5 Snatch (115/75)
  • Workout

  • Saturday 10/16/2018
    Wod: Metcon (AMRAP - Reps)
    25 Minute AMRAP:
    500 Meter Row
    40 Sumo Deadlift High Pull (95/65)
    40 Burpees over the Bar
    500 Meter Row
    60 Front Squats (95/65)
    60 Push-ups
    500 Meter Row
    40 Push Press (95/65)
    40 Toes 2 Bar
    Reckless Rowathon Registration begins 1/8/2019! Photo Cred: Brittany Page Photography
  • Workout

  • Friday 11/16/2018
    Dive Bomb Front Squats (6 x 5 @ 65%)
    WOD A: Death by Pull-ups (AMRAP - Rounds and Reps)
    1st min. = 1 pull-up
    2nd min = 2 pull-ups
    3rd min = 3 pull-ups
    ... and so on until you can not complete the required number of pull-ups in that minute.
    ** Score Rounds completed, and reps from final round.
    *Once you fail out, complete 5 reps every minute until everyone is done.*

    Then-
    WOD B: Metcon (Time)
    100 Front Rack Lunges (95/65)
  • Workout

  • Thursday 11/15/2018
    3 Position Snatch (Top-Down) (7 sets, building in weight)
    1st rep from the Hip, 2nd rep from the Knee, 3rd rep from the the Floor
    WOD: Metcon (Time)
    3 Rounds:
    750/500 Meter Row
    50 Alt. DB Snatch (50/35)
    30 Burpees
    2019 Reckless Rowathon Registration begins January 8th.
  • Workout

  • Wednesday 11/14/2018
    Holleyman (Time)
    30 Rounds for time of:
    5 Wall-Ball Shots, 20# /14#
    3 Handstand Push-ups
    1 Power Clean, 225#/ 155#
    In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
    To learn more about Holleyman click here
  • Workout

  • Tuesday 11/13/2018
    Power Clean + Clean + Front Squat + Jerk (6 x 2)
    Each set will consist of completing the complex twice.
    WOD: Metcon (Distance)
    20 Minute Partner AMRAP:
    Partner A - Row for Meters
    Partner B - Max Thrusters (95/65)
    * if teams reach 200 Thrusters, switch to Clean & Jerks (135/95)
    WOD: Metcon (AMRAP - Reps)
    Thruster / Clean & Jerks Reps
  • Workout

  • Monday 11/12/2018
    Dive Bomb Back Squats (6 x 5 @ 65% of 1RM Back Squat)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    10 Push Press (115/75)
    10 Split Jerks (115/75)
    5 Bar Muscle Ups
    40 Double Unders
  • Workout

  • Saturday 11/10/2018
    Metcon (Time)
    Teams of 2:
    50 Box Jumps (24/20)
    50 KB Swings (55/35)
    50 Burpees
    50 KB Swings (55/35)
    50 Burpee Box Jumps (24/20)
    50 KB Swings (55/35)
  • Workout

  • Friday 11/9/2018
    Dive Bomb Front Squats (6 x 5 @ 60%)
    WOD: Metcon (Time)
    3 Rounds:
    20 Hang Power Cleans (95/65)
    15 Handstand Push-ups
  • Workout

  • Thursday 11/8/2018
    A: Metcon (AMRAP - Reps)
    5 Rounds:
    (Every 2 Minutes)
    Max Unbroken Power Snatch (75/55)
    WOD: Metcon (Time)
    40-30-20-10
    Wall Balls (20/14)
    80-60-40-20
    Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 11/7/2018
    Snatch Balance + Overhead Squat + Static Hold (15 Minutes to build to a heavy set.)
    2 Snatch Balance + 3 Overhead Squats + 10 Second Static Hold.
    Metcon (AMRAP - Rounds)
    10 Rounds:
    (Every 1:15)
    5 Toes 2 Bar
    5 Pull-ups
    5 Push Press (115/75)
  • Workout

  • Tuesday 11/6/2018
    Power Clean + Front Squat (8 x 1, building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    75 Double Unders
    25 Thrusters (75/55)
    200 Meter Run
  • Workout

  • Monday 11/05/2018
    Dive Bomb Back Squats (6 x 5 @ 60%)
    Jackie (Time)
    For Time:
    1000m Row
    50 Thrusters, 45#
    30 Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 11/3/2018
    Metcon (AMRAP - Rounds and Reps)
    Teams of 2:

    12 Minute AMRAP:
    80 Double Unders (each)
    60 Alt. DB Snatch (50/35)
    40 Burpee Box Jumps (24/20)

    ~Rest 3 Minutes~

    12 Minute AMRAP:
    80 Calorie Row
    60 Goblet Squats (55/35)
    40 Goblet Lunges (55/35)
  • Workout

  • Friday 11/2/2018
    Morning Class Workout ONLY. We will have a seperate workout for the Party!
    Dive Bomb Front Squats (6 x 5 @ 55%)
    WOD: Metcon (Time)
    10 Rounds:
    3 Power Cleans (185/115)
    6 Handstand Push-ups
    9 Calorie Row
  • Workout

  • Thursday 11/1/2018
    Snatch (10 Sets: 3 Snatch @ 80%, every 90 seconds)
    WOD: Metcon (AMRAP - Reps)
    "Fight Gone Bad Style"
    Right Arm DB Power Snatch (50/35)
    Right Arm DB Overhead Squat
    Box Jumps (30/24)
    Left Arm Power Snatch
    Left Arm DB Overhead Squat
    Rest
  • Workout

  • Wednesday 10/31/2018
    Power Clean + Clean + Split Jerk (7 sets: 1 Power Clean, 1 Clean, 2 Split Jerks)
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    10 Thrusters (95/65)
    10 Wall Balls (20/14) (10')
    10 Jumping Air Squats
    40 Double Unders
  • Workout

  • Tuesday 10/30/2018
    Push Press (3 x 8 at a tough weight.)
    All sets are the same weight
    WOD: Metcon (Time)
    21-15-9
    Hang Power Snatch (115/75)
    Ring Dips
    Toes 2 Bar
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 10/29/2018
    Dive Bomb Back Squats (6 x 5 @ 55%)
    WOD: Metcon (Time)
    2 Rounds:
    20 Hang Power Cleans (115/75)
    20 Pull-ups
    400 Meter Run
  • Workout

  • Saturday 10/27/2018
    Metcon (Calories)
    20 Minute AMRAP:
    Teams of 2-
    20 Thrusters (115/75)
    20 Box Jumps (24/20)
    20 Burpees
    30 Thrusters (95/65)
    30 Box Jumps
    30 Burpees
    40 Thrusters (75/45)
    40 Box Jumps
    40 Burpees
    50 Thrusters (45/35)
    Max Calorie Row in Remaining Time
    *Score is Calories*
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 10/26/2018
    Dive Bomb Front Squats (6 x 5 @ 50% of 1RM )
    WOD: Metcon (Time)
    40-30-20-10
    Wall Balls
    Sit-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 10/25/2018
    Snatch (Find new 1RM)
    WOD: Metcon (Time)
    21-15-9
    Deadlifts (225/155)
    Calorie Row
    Box Jumps (24/20")
    Calorie Row
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 10/24/2018
    Clean (1 rep EMOM for 12 minutes @ 75-80%)
    EMOM: Metcon (AMRAP - Reps)
    15 Minute EMOM:
    Min 1: 50 Double Unders (40 sec. work)
    Min 2: 5 Power Snatches (135/85)
    Min 3: 25 Air Squats
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 10/23/2018
    DB Push Press (5 x Max Reps (50/35))
    Dumbbell Push Press
    Goal should be 20+, scale accordingly.
    Skinny Grace (Time)
    30 Clean & Jerks (95/65)
    *5 minute time cap!
    or:
    Grace (Time)
    For Time:
    30 Clean and Jerks, 135# / 95#
    5 Minute Time Cap.
    2k Row (Time)
    Max Effort 2k Row
  • Workout

  • Monday 10/22/2018
    Dive Bomb Back Squats (6 x 5 @ 50% of 1RM)
    WOD: Metcon (Time)
    4 Rounds:
    200 Meter Run
    20 KB Swings (55/35)
    15 Pull-ups
    10 Push Press (95/65)
  • Workout

  • Saturday 10/20/2018
    Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    200 Meter Row
    5 Over/Unders (PVC Pipe on 24" box, jump over, crawl under)
    *Partner A completes a full RD before Partner B goes*

    Rest 5 Minutes

    10 Minute AMRAP:
    3 Power Cleans (135/95)
    6 Lateral Burpees Over the Bar
    9 Air Squats
    *(Partner A completes a full RD before Partner B goes)*
  • Workout

  • Friday 10/19/2018
    Front Squat (5 x 3, building in weight)
    WOD: Metcon (Time)
    50 Wall Balls (20/14) (10')
    50 Double Unders
    50 Burpees
    50 Double Unders
    50 Wall Balls (20/14) (10')
  • Workout

  • Thursday 10/18/2018
    A: Snatch (3 x 2 @ 80%)
    B: Snatch (3 x 2 @ 85%)
    C: Snatch (3 x 1 @ 90%)
    WOD: Metcon (Time)
    21-15-9
    Hang Cleans (95/65)
    Weighted Box Step-ups (20") (95/65)
  • Workout

  • Wednesday 10/17/2018
    Clean (1 Rep EMOM until Failure. Start at 60%, add 10/5lb)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    10 Power Snatches (115/75)
    15 Overhead Squats (115/75)
    50 Double Unders
  • Workout

  • Tuesday 10/16/2018
    Power Clean + Push Press (5 sets; 1 Power Clean + 3 Push Press)
    Building in weight
    WOD: Metcon (AMRAP - Reps)
    5 Rounds:
    Max Rep Floor Press (95/65)
    1 Minute Max Rep Burpees
    *3 Minutes Rest between rounds*
  • Workout

  • Monday 10/14/2018
    Back Squat (5 x 5, with 2 sec. pause @ 70%)
    WOD: Metcon (Time)
    21-15-9
    DB Deadlifts (50/35)
    DB Power Cleans (50/35)
    DB Push Press (50/35)
  • Workout

  • Saturday 10/13/2018
    WOD: Metcon (AMRAP - Reps)
    Teams of 2
    20 Minute AMRAP:
    100 Cal Row
    50 DB Box Step Ups (55/35)(24/20)
    100 Toes 2 Bar
  • Workout

  • Friday 10/12/2018
    Clean Grip Deadlift + Clean (5 sets; 5 Clean Grip Deadlifts + 3 Cleans)
    building in weight
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    30 DB Power Snatch (Alt.) (50/35)
    15 Handstand Push-ups
  • Workout

  • 10/11/2018
    A: Snatch (3 x 2 @ 75%)
    B: Snatch (3 x 2 @ 80%)
    C: Snatch (3 x 1)
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    5 C2B Pull-ups
    10 H.R. Push-ups
    15 Goblet Squats (55/35)
  • Workout

  • Wednesday 10/10/2018
    Overhead Squat (1 Rep EMOM beginning at 50%, until failure.)
    Men add 10lbs each min.
    Women add 5lbs each min.
    WOD: Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    5 Ring Dips
    2-4-6-8-10-12....
    KB Swings (70/55)
  • Workout

  • Tuesday 10/9/2018
    Hang Power Clean (7 x 3, building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    10 Hang Cleans (115/75)
    20 Wall Balls (20/14) (10')
  • Workout

  • Monday 10/8/2018
    Back Squat (5 x 5 @ 80%)
    WOD: Metcon (Time)
    100 DB Floor Press (50/35)
    *Every Break, Run 100 Meters
  • Workout

  • Saturday 10/6/2018
    WOD: Metcon (AMRAP - Reps)
    Teams of 2-
    5 Rounds:
    Minute 1: Wall Balls (20/14)
    Minute 2: Toes 2 Bar
    Minute 3: Box Jumps (24/20)
    Minute 4: Push Press (75/55)
    Minute 5: Row (calories)
    Minute 6: Rest
    Partners switch every :30 seconds
  • Workout

  • Friday 10/5/2018
    Deadlift (7 Sets; 3 reps @ 85% every 90 Seconds)
    WOD: Metcon (AMRAP - Rounds and Reps)
    3 Rounds of-
    5 Minute AMRAP:
    200 Meter Run
    10 OH Lunges (50/35)
    10 Deadlifts (185/115)
    10 Pull-ups
    -2 Minutes Rest Between Rounds
  • Workout

  • Thursday 10/4/2018
    A: Snatch (3 x 2 @ 70%)
    B : Snatch (3 x 2 @ 75%)
    C: Snatch (3 x 2 @ 80%)
    WOD: Metcon (Time)
    3 Rounds:
    30 KB Swings (55/35)
    20 Burpees to target
    10 Push Press (135/85)
  • Workout

  • Wednesday 10/3/2018
    Snatch Balance (7 x 3, building in weight)
    WOD: Metcon (Time)
    16-14-12-10-8-6-4-2
    Wall Balls (20/14lbs)
    Box Jumps (24/20")
  • Workout

  • Tuesday 10/2/2018
    Power Clean + Push Press + Push Jerk (6 Sets; 5 Power Cleans + 3 Push Press + 1 Jerk)
    Building in weight
    WOD: Metcon (Time)
    30 Power Snatch (115/75)
    30 Overhead Squats (115/75)
    30 Power Snatch (95/65)
    30 Overhead Squats (95/65)
  • Workout

  • Monday 10/1/2018
    Back Squat (15-20 Minutes to establish a 1RM)
    WOD: Metcon (Time)
    3 Rounds:
    15 Pull-ups
    10 DB Power Cleans (50/35)
    15 Push-ups
    10 DB Push Press (50/35)
  • Workout

  • Saturday 9/29/2018
    WOD: Metcon (Time)
    Teams of 2:
    70 Calorie Row
    60 Burpees To Target
    90 DB Snatch (50/35)
    90 DB Goblet Squats (50/35)
    50 Box Jump Overs (24/20)
    800 Meter Run (Together)
  • Workout

  • Friday 9/28/2018
    A: Deadlift (4 Minute EMOM: 12 reps @ 40%)
    B: Deadlift (8 Minute EMOM: 3 reps @ 80%)
    WOD: Metcon (Time)
    3 Rounds:
    20 Wall Balls (20/14)
    15 Overhead Squats (95/65)
    10 Strict Pull-ups
  • Workout

  • Thursday 9/27/2018
    A: Snatch (3 x 3 @ 70%)
    B: Snatch (3 x 2 @ 75%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute Running Clock:
    1 Mile Run
    then-
    AMRAP (remaining time after run):
    5 Snatch (135/85)
    5 Bar Facing Burpees
  • Workout

  • Wednesday 9/26/2018
    Overhead Squat + Snatch Balance + Snatch (5 x 3 OHS + 2 Snatch Balance + 1 Snatch)
    WOD: Metcon (AMRAP - Reps)
    18 Minute EMOM:
    Minute 1: Max Toes 2 Bar
    Minute 2: 8 Handstand Push-ups
    Minute 3: Max Hang Power Cleans (135/95)
  • Workout

  • Tuesday 9/25/2018
    Power Clean (6 x 1.1.1 (10 seconds rest between reps))
    WOD: Metcon (Time)
    10 Bear Complex (95/65)
    20 DB Box Step Ups (50/35) (20" Box)
    30 Push-ups
    50 Double Unders (Unbroken for RX)
    30 Push-ups
    20 DB Box Step Ups
    10 Bear Complex
  • Workout

  • Monday 9/24/2018
    Back Squat (15-10-5)
    Metcon (AMRAP - Reps)
    7 Minute AMRAP:
    20 Cleans (135/85)
    20 Cleans (185/105)
    20 Cleans (225/125)
    Photo credit: Brittany Page Photography
  • Workout

  • Saturday 9/22/2018
    Kathy "Captain Courage" (Time)
    Buy-in:
    1 Overhead Squat (95/65)
    then

    400 meter Run
    10 Strict Pull-ups
    20 Push-ups
    30 KB Swings (55/35)
    40 Sit-ups
    50 Hang Power Cleans (95/65)
    40 Sit-ups
    30 KB Swings (55/35)
    20 Push-ups
    10 Strict Pull-ups
    400 meter Run

    Cash out:
    Max Effort Plank Hold

    *time of your plank hold will be deducted from your wod time.
    Captain Courage
  • Workout

  • Friday 9/21/2018
    A: Squat Clean Thruster (1 x 12, as heavy as possible)
    B: Squat Clean Thruster (1 x 9)
    Squat Clean Thruster (1 x 6 )
    WOD: Metcon (Calories)
    20 Minute AMRAP:
    *Partner Workout*
    A: Runs 400 Meters
    B: Row for Max Calories
    *Switch when runner gets back
    ** Score is total Calories Rowed
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 9/20/2018
    A: Snatch (3 x 3 @ 65%)
    B: Snatch (3 x 3 @ 70%)
    WOD: Metcon (Time)
    3 Rounds:
    10 Power Snatches (95/65)
    10 Box Jumps (24"/20")
    10 Behind the Neck Snatch Grip Push Press (95/65)
    10 C2B Pull-ups
  • Workout

  • Wednesday 9/19/2019
    A: Overhead Squat (5 x 10, from the floor)
    *building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    8 Floor Presses (135/95)
    16 Windshield Wipers (L+R = 1)
    8 Toes 2 Bar
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 9/18/2018
    Hang Clean + Power Clean + Jerk (5 x Hang Clean + 3 Power Clean + 3 Jerks)
    All Touch and Go
    WOD: Metcon (AMRAP - Rounds and Reps)
    16 Minute AMRAP:
    5 Deadlifts (275/185)
    10 DB Front Rack Lunges (50/35)
    20 Push-ups
    40 Double Unders
  • Workout

  • Monday 9/17/2018
    Back Squat (15-10-5; 5-10lbs heavier than last week)
    WOD: Metcon (Time)
    21-15-9
    KB Swings (55/35)
    KB Box Step-ups (55/35) (20")
    KB Snatch (55/35)
    *200 Meter Run after each round with KB
  • Workout

  • 24 Heroes in 24 Hours
    Nick (Time)
    12 Rounds for time of:
    10 DB Hang Squat Cleans
    6 Handstand Push-ups on dumbbells
    In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
    To learn more about Nick click here
    McGhee (AMRAP - Rounds and Reps)
    30-Minute AMRAP of:
    5 Deadlifts, 275#
    13 Push-ups
    9 Box Jumps, 24"
    In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
    To learn more about McGhee click here
    Jack (AMRAP - Rounds and Reps)
    20-Minute AMRAP of:
    10 Push Press, 115#
    10 Kettlebell Swings, 53#
    10 Box Jumps, 24"
    In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
    To learn more about Jack click here
    Big Sexy (Time)
    5 Rounds for time:
    6 Deadlifts, 315#
    6 Burpees
    5 Cleans, 225#
    5 Chest-To-Bar Pull-Ups
    4 Thrusters, 155#
    4 Muscle-Ups
    In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
    To learn more about Big Sexy click here
    Hall (Time)
    5 Rounds for time of:
    3 Cleans, 225#
    200m Sprint
    20 Kettlebell Snatches, 1.5 pood (10 each arm)
    Rest 2 minutes
    In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
    To learn more about Hall click here
    Barraza (AMRAP - Rounds and Reps)
    18 Minute AMRAP of:
    200m Run
    9 Deadlifts, 275#
    6 Burpee Bar Muscle-ups
    In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
    To learn more about Barraza click here
    Coe (Time)
    Ten rounds for time of:
    10 Thrusters, 95#
    10 Ring push-ups
    In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
    To learn more about Coe click here
    Bowen (Time)
    3 Rounds for time of:
    800m Run
    7 Deadlifts, 275#
    10 Burpee Pull-ups
    14 single arm KB Thrusters 53# (7 each arm)
    20 Box Jumps, 24"
    In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
    To learn more about Bowen click here
    Foo (AMRAP - Rounds and Reps)
    13 Bench Presses, 170#
    Then complete:
    20-Minute AMRAP of:
    7 Chest-To-Bar Pull-ups
    77 Double-Unders
    2 Squat Clean Thrusters, 170#
    28 Sit-ups
    In honor of Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013.
    To learn more about Foo click here
    Nate (AMRAP - Rounds and Reps)
    20-Minute AMRAP of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell Swings, 70#
    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
    To learn more about Nate click here
    Glen (Time)
    For Time:
    30 Clean and Jerks, 135#
    1-Mile Run
    10 Rope Climbs, 15'
    1-Mile Run
    100 Burpees
    In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
    To learn more about Glen click here
    DG (AMRAP - Rounds and Reps)
    10-Minute AMRAP:
    8 Toes-To-Bar
    8 Dumbbell Thrusters, 35#
    12 Dumbbell Walking Lunges, 35#
    In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
    To learn more about DG click here
    Pheezy (Time)
    3 Rounds for time of:
    5 Front Squats, 165#
    18 Pull-ups
    5 Deadlifts, 225#
    18 Toes-To-Bar
    5 Push Jerks, 165#
    18 Hand Release Push-ups
    In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
    To learn more about Pheezy click here
    Falkel (AMRAP - Rounds and Reps)
    25-Minute AMRAP of:
    8 Handstand push-ups
    8 Box Jump, 30"
    1 Rope Climb, 15'
    In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
    To learn more about Falkel click here
    Bulger (Time)
    10 Rounds for time of:
    150m Run
    7 Chest-To-Bar Pull-ups
    7 Front Squats, 135#
    7 Handstand Push-ups
    In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
    To learn more about Bulger click here
    Team "Badger" (Time)
    3 Rounds:
    50 Squat Cleans (95/65)
    50 Pull-ups
    800 Meter Run

    In teams of 2:
    Alternate the squat cleans each rep.
    Break up pull-ups any way you want.
    Stay together on the runs.

    Honoring Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
  • Workout

  • 24 Heroes in 24 Hours (Friday)
    Maupin (Time)
    4 Rounds for time of:
    800m Run
    49 push-ups
    49 sit-ups
    49 air squats
    In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
    To learn more about Maupin click here
    Rocket (AMRAP - Rounds)
    Complete as many rounds as possible in 30 minutes of:
    50-yard swim
    10 push-ups
    15 squats
    In honor of Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, died Oct. 2, 2012
    To learn more about Rocket click here
    Nutts (Time)
    10 Handstand Push-ups
    15 Deadlifts, 250#
    25 Box Jumps, 30"
    50 Pull-ups
    100 Wall-Ball Shots, 20#
    200 Double-Unders
    400m Run with a 45# Plate
    In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
    To learn more about Nutts click here
    Collin (Time)
    6 Rounds for time:
    400m Sandbag Carry
    12 Push Press, 115#
    12 Box Jumps, 24"
    12 Sumo-Deadlift High-Pull, 95#
    In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
    To learn more about Collin click here
    Rahoi (AMRAP - Rounds and Reps)
    12-Minute AMRAP of:
    12 Box Jumps, 24"
    6 Thrusters, 95#
    6 Bar Facing Burpees
    In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
    To learn more about Rahoi click here
    Bradshaw (Time)
    10 rounds for time of:
    3 Handstand Push-ups
    6 Deadlifts, 225 #
    12 Pull-ups
    24 Double-unders
    In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
    To learn more about Bradshaw click here
    Tama (Time)
    For time:
    800-meter single-arm barbell farmers carry, 45/35 lb.
    31 toes-to-bars
    31 push-ups
    31 front squats, 95/65 lb.
    400-meter single-arm barbell farmers carry, 95/65 lb.
    31 toes-to-bars
    31 push-ups
    31 hang power cleans, 135/95 lb.
    200-meter single-arm barbell farmers carry, 135/95 lb.

    Intermediate Option
    For time:
    800-meter single-arm barbell farmers carry, 45/35 lb.
    31 toes-to-bars
    31 push-ups
    31 front squats, 75/55 lb.
    400-meter single-arm barbell farmers carry, 75/55 lb.
    31 toes-to-bars
    31 push-ups
    31 hang power cleans, 75/55 lb.
    200-meter single-arm barbell farmers carry, 95/65 lb.

    Beginner Option
    For time:
    400-meter single-arm barbell farmers carry, 35/22 lb.
    31 sit-ups
    31 knee push-ups
    31 front squats, 35-/22 lb.
    200-meter single-arm barbell farmers carry, 55/35 lb.
    31 sit-ups
    31 knee push-ups
    31 hang power cleans, 55/35 lb.
    200-meter single-arm barbell farmers carry, 55/35 lb.
    To learn more about Tama click here
    Paul (Time)
    5 Rounds for time of:
    50 Double-Unders
    35 Knees-To-Elbows
    20 Yd Overhead Barbell Walk, 185#
    In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
    To learn more about Paul click here
  • Workout

  • Thursday 9/13/2018
    A: Snatch (3 x 3 @ 60%)
    B: Snatch (3 x 3 @ 65%)
    Week 1 of 6
    WOD: Metcon (Time)
    4 Rounds:
    15 Wall Balls (20/14)
    12 DB Hang Power Cleans (50/35)
    9 DB Push Jerks (50/35)
    6 Box Jump Overs (30/24)
  • Workout

  • Wednesday 9/12/2018
    Clean + Push Jerk + Split Jerk (15 Minutes to build to a 1RM)
    1 Squat Clean + 1 Push Jerk + 1 Split Jerk
    WOD: Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
  • Workout

  • Tuesday 9/11/2018
    Metcon (Weight)
    6 Rounds:
    (Every 3 Minutes)
    10 Deadlifts (75% of 1RM OHS)
    5 C2B Pull-ups
    3 Overhead Squats (75% of 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    5 Front Squats (115/75)
    10 Hang Power Cleans (115/75)
    15 Bar Facing Burpees
    10 Hang Power Snatch (115/75)
    5 Back Squats (115/75)
  • Workout

  • Monday 9/10/2018
    Back Squat (15-10-5 , 5-10lbs heavier than last week)
    *goal is close to 75% of 1RM
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    20 Push Press (95/65)
    20 Toes 2 Bar
  • Workout

  • Saturday 9/8/2018
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2-3:
    25 Minute AMRAP:
    12/9 Cal Row
    6 Burpees Over Rower
    100 Meter Plate Run (45/25)
    *Each round is completed by one person while the other rests. The pace for each round is meant to be a sprint.
  • Workout

  • Friday 9/7/2018
    A: Thruster (1 x 15)
    B: Thruster (1 x 12)
    C: Thruster (1 x 9)
    WOD: Metcon (Time)
    400 Meter Run
    then:
    3 Rounds-
    7 Deadlifts (275/185)
    21 Wall Balls (20/14)
    63 Double Unders
    then:
    500 Meter Row
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 9/6/2018
    Power Snatch (12 Minute EMOM of 2 reps @ 80%)
    WOD: Metcon (Time)
    10 Rounds:
    5 Overhead Squats (115/75)
    5 Box Jumps (24/20)
  • Workout

  • Wednesday 9/5/2018
    A: Clean (3 x 3 @ 70%)
    B: Clean (3 x 2 @ 80%)
    C: Clean (3 x 1 @ 90%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    1.1.2.2.3.3.4.4.5.5.6.6.7.7.8.8.9.9....
    Toes 2 Bar
    10 Meter Shuttle Run
    Floor Press (115/75)
  • Workout

  • Tuesday 9/4/2018
    Back Squat (15-10-5, add 5-10 pounds from last week.)
    Metcon (AMRAP - Rounds and Reps)
    3 Rounds:
    (5 Minute Rounds)
    9 Pull-ups
    7 Hang Clean & Jerks (95/65)
    5 Ring Dips
    *1 Minute Rest Between Rounds*
  • Workout

  • Monday 9/3/2018
    Rosie the Rivetor (Time)
    Celebration of the girls
    Partner WOD RX; Solo RX+
    Men use 95lbs, Women use 65lbs
    (Grace)
    30 Clean and Jerks
    (Angie)
    20 Pullups
    20 Pushups
    20 Situps
    20 Squats
    (Nancy)
    400m Run
    21 OHS
    (Fran)
    21 Thrusters
    21 Pullups
    (Helen)
    400 m Run
    21 Swings(55/35)
    12 Pullups
    (Diane)
    21 Deadlifts
    21 HSPU
    (Elizabeth)
    21 Power Cleans
    21 Ring Dips
    (Isabelle)
    30 Snatches

    *Only one partner working at a time, both partners will run together.
  • Workout

  • Saturday 9/1/2018
    Metcon (Time)
    Teams of 3:
    100 Clean & Jerk (135/95)

    Partner 1:
    15/10 Cal Row
    10 Toes 2 Bar

    Partner 2 :
    Wallball Bear Hug Hold (must stand whole time w/ wallball hugged against chest)

    Partner 3:
    Work through C&J

    *Rotate spots every time a partner finishes the cal row and t2b*
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 8/31/2018
    Front Squat Pause, 1 1/4 Front Squat, Front Squat (6 Sets building in weight.)
    Complete a Front Squat with a 3 second pause at the bottom, then complete a 1 1/4 Front Squat, then a Front Squat
    WOD: Metcon (Time)
    5 Rounds:
    5 Front Squats (115/75)
    5 Overhead Squats (115/75)
    5 Back Squats (115/75)
    200 Meter Run
  • Workout

  • Thursday 8/30/2018
    Snatch (8 Minute EMOM, 3 reps @ 75%)
    Fight Gone Bad (3 Rounds for reps)
    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20" (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/29/2019
    Pause Cleans (10 x 1 building in weight.)
    Deadlift the bar, then lower back down to 3" from the floor and pause. Clean the weight from the pause at 3" from the floor position.
    Metcon (Time)
    Buy in:
    50 Unbroken Double Unders
    then:
    10-9-8-7-6-5-4-3-2-1
    Hang Power Cleans (135/95)
    1-2-3-4-5-6-7-8-9-10
    C2B Pull-ups
    Buy Out:
    50 Double Unders
  • Workout

  • Tuesday 8/28/2018
    A: Metcon (Weight)
    5 Rounds:
    (Every 3 Minutes)
    10 DB Push Press (50/35)
    10 Burpees over the Dumbbells
    10 Front Rack Lunges (50/35)
    B: Metcon (Time)
    50-30-10
    Jumping Air Squats
    Sit-ups
    DB Power Snatch (50/35)
  • Workout

  • Monday 8/27/2018
    Back Squat (15-10-5 @ 65% of 1RM)
    If this is your first week of this cycle, do 60%.
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    200 Meter Run
    14 Deadlifts (185/125) (RX+ = 225/155)
    7 Handstand Push-ups
    7 C2B Pull-ups (RX+ = 2 Ring MU)
  • Workout

  • Saturday 8/25/2018
    Metcon (Time)
    Teams of 2:
    3 Rounds:
    10 Deadlifts (185/125)
    10 Push-Ups

    Rest 1 minute

    3 Rounds:
    10 Thrusters (95/65)
    10 Pull-Ups

    Rest 1 minute

    3 Rounds:
    10 Box Jumps (24/20)
    10 Burpees

    *Each partner will complete 3 rounds at each station.
    ** You decide how to break up all reps.
  • Workout

  • Friday 8/24/2018
    Snatch + Hang Snatch (4 Sets; 1 Snatch + 3 Hang Snatch)
    WOD: Cindy (AMRAP - Rounds and Reps)
    20-Minute AMRAP of:
    5 Pull-ups
    10 Push-ups
    15 Squats
  • Workout

  • Thursday 8/23/2018
    Front Squat (10-8-6-4-2-1)
    building in weight each set
    WOD: Metcon (Time)
    100 Double Unders
    75 OH Plate Lunges (45/25)
    50 Burpees to Plate
    25 Hang Power Cleans (135/95)
  • Workout

  • Wednesday 8/22/2018
    Floor Press (5 x 6, Building in weight)
    WOD: Metcon (Time)
    5 Rounds:
    10 DB Thrusters (50/35)
    10 Pull-ups (RX+ = 5 Bar Muscle-ups)
    1 Deadlift (275/185) (RX+ 315/205)
  • Workout

  • Tuesday 8/21/2018
    Back Squat (15-10-5 @ 60% of 1RM)
    Rest no more than 3 minutes between sets.
    Set 1 - 15 reps @60% of 1RM
    Set 2 - 10 reps @60% of 1RM
    Set 3 - 5 reps @60% of 1RM
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    100 Meter Run
    10 Box Jump Overs (20" for all)
    5 Clean & Jerks (135/85)
    5 Handstand Push-ups
    You Have Been Warned... JUAN IS BACK!!!!
  • Workout

  • Monday 8/20/2018
    Power Clean + Hang Power Clean + Jerk (1 PC + 1 HPC + 3 Jerks, 7 sets, building in weight)
    WOD: Metcon (Time)
    21-15-9
    Overhead Squats (115/75)
    Toes 2 Bar
    *200 Meter Run between each round*
  • Workout

  • Saturday 8/18/2018
    Metcon (Time)
    Teams of 2:
    100 KB Sumo Deadlift High Pull (55/35)
    200 Meter Run
    80 Push Ups
    400 Meter Run
    60 Pull-Ups
    400 Meter Run
    40 Ring Dips
    200 Meter Run
    20 Single Arm KB OHS (5 per arm per athlete)(55/35)
  • Workout

  • Friday 8/17/2018
    A: Metcon (Weight)
    12 Round EMOM:
    3 Bar Facing Burpees
    1 Deadlift (85% of 1RM)
    Karen (Time)
    For Time:
    150 Wall-Ball Shots, 20# / 14#
  • Workout

  • Thursday 8/16/2018
    A: Metcon (Weight)
    7 Rounds:
    (Every 3 Minutes)
    200 Meter Run
    3 Back Squats (80% of 1RM)
    *From the rack
    B: Metcon (Time)
    For Time:
    50 Lunges (95/65)
    50 Push-ups
    50 Sit-ups
    50 Double Unders
    5 Ring Muscle-ups
  • Workout

  • Wednesday 8/15/2018
    A: Clean and Jerk (4 reps every 2 minutes, building from 60% of 1RM)
    7 Sets
    WOD: Metcon (Time)
    4 Rounds:
    400 Meter Run
    15 Push Press (115/75)
    1 Rope Climb
    *Legless for RX+
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 8/14/2018
    Floor Press (5 x 8, Building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    12 Power Cleans + Front Squat (135/85)
    9 Ring Dips
    6 Box Jumps (30/24)
    *No Squat Cleans, must be separate movements*
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 8/13/2018
    Hang Snatch + Overhead Squat (1 Hang Snatch + 2 Overhead Squats)
    15 Minutes to build to a heavy set.
    WOD: Metcon (AMRAP - Rounds and Reps)
    4 Rounds:
    3 Minute AMRAP-
    10 Pull-ups
    8 Wall Balls (20/14)
    6 KB Swings (70/55)
    4 Box Jump Overs (24/20)
    2 Power Cleans (165/105)
    *Rest 1 Minute Between Rounds*
  • Workout

  • Saturday 8/11/2018
    A: Metcon (Time)
    Teams of 2
    Team Squat Clean
    *Team chooses a weight, and starts Cleaning until the total weight for the pair is accomplished.
    M/M Pair: 3,000lbs
    M/F Pair: 2,500lbs
    F/F Pair: 2,000lbs
    *10 Minute Time Cap*
    B: Metcon (Time)
    Then...
    Same Teams of 2:
    40-30-20-10
    Single Arm DB Hang Clean and Jerk (50/35)
    Burpees
    *100 Meter Run after each Set
    **Every 5 Minutes Perform 5 Partner Hand Clap Push-ups**
  • Workout

  • Friday 8/10/2018
    Back Squat (6 x 3, with 3 second pause at bottom.)
    WOD: Metcon (Time)
    3 Rounds:
    10 Bar Facing Burpees
    10 Hang Power Snatch (95/65)
    10 Shoulder 2 Overhead (95/65)
    10 Front Squats (95/65)
  • Workout

  • Thursday 8/9/2018
    Bench Press (8 x 7, building in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    1-1-2-2-3-3-4-4-5-5-6-6-7-7...
    Handstand Push-ups
    Deadlifts (275/185)
    Toes 2 Bar
  • Workout

  • Wednesday 8/8/2018
    Hang Snatch (15 Minutes to establish a 3RM)
    WOD: Metcon (Time)
    21-15-9
    Power Snatch (95/65)
    C2B Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 8/7/2018
    Metcon (AMRAP - Reps)
    8 Rounds:
    A1) 200 Meter Row (Max Effort)
    A2) Weighted Push-ups (45/25lb Plate)
    *Rest 2 minutes between rounds
    WOD: Metcon (3 Rounds for reps)
    3 Rounds:
    (1 Minute at each Station)
    Sumo Deadlift High Pull (75/55)
    Burpees
    Push Press (75/55)
    Box Jump Overs (24/20)
    Overhead Squats (75/55)
    Rest
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 8/6/2018
    Clean + Push Press + Clean + Jerk (8 x 1 building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    30 Overhead Lunges (45/35lb Plate)
    15 Front Squats (95/65)
    400 Meter Run
  • Workout

  • Partner DT
    5 Rounds for Time
    12 Deadlifts (115/75)
    9 Hang Power Cleans
    6 Push Jerks
    200 m run together

    Partner A does one unbroken round of DT while partner B does AMRAP KB swings (55/35)

    Penalty for broken round 20 air squats
  • Workout

  • Friday 8/3/2018
    Dive Bomb Front Squats (7 x 2 @ 60%)
    Metcon (Time)
    21-15-9
    Handstand Push-ups
    Hang Squat Cleans (95/65)
    Ring Dips
  • Workout

  • Thursday 8/2/2018
    3 Position Snatch (15-20 Minutes to find a max.)
    1st rep from the floor, 2nd rep from just above the knee, 3rd rep from the hip.
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    3-3-6-6-9-9-12-12....
    Thrusters (95/65)
    Toes 2 Bar
    Box Jumps (24/20)
  • Workout

  • Wednesday 8/1/2018
    A: 2k Row (Time)
    Max Effort 2k Row
    B: 30 Muscle-Ups (Time)
    30 muscle-ups for time
    Scale = 100 Pull-ups
    C: 800m Run (Time)
    Max Effort 800m Run
  • Workout

  • Tuesday 7/31/2018
    EMOM: Metcon (Weight)
    16 Minute EMOM:
    Even: 4 Power Cleans
    Odd: 12 Wall Balls (20/14)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    200 Meter Run
    10 KB Swings (70/55)
    10 Goblet Squats (70/55)
  • Workout

  • Monday 7/30/2018
    Back Squat (15-20 Minutes to find a 2 Rep Max)
    WOD: Metcon (Time)
    2 Rounds:
    15 Pull-ups
    30 Double Unders
    12 Power Snatches (115/75)
    30 Double Unders
    15 Burpees over the Bar
    30 Double Unders
  • Workout

  • Saturday 7/28/2018
    WOD: Metcon (Time)
    (Teams of 2)
    3 Rounds:
    20 Alt. Clean &Jerks (155/105)
    20 Alt. Burpees
    200 Meter Run (Together)
    20 Alt. Wall Balls (20/14)
    20 Alt. Burpees
    200 Meter Run (Together)
  • Workout

  • Friday 7/27/2018
    Sumo Deadlift (8 x 1, building to Max)
    Metcon (AMRAP - Rounds and Reps)
    Death By:
    10 Meter Shuttle Run
    Plus-
    2 Muscle Ups/ 4 C2B Pull-ups
    * First Minute complete (1) 10 Meter Shuttle Run, and 2 Muscle-Ups, Second Minute complete (2) 10 Meter Shuttle Runs and still 2 Muscle-ups, Third Minute complete (3) 10 Meter Shuttle Runs and 2 Muscle-ups. Continue this until you are not able to complete the required number of reps in the minute.
  • Workout

  • Thursday 7/26/2018
    3 Position Clean (15-20 Minutes to build to a heavy 1 rep.)
    Clean (From the Floor) + Hang Clean (just above the knees) + High Hang Clean (From the Hip)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    10 Deadlifts (225/155)
    10 Burpees over the Bar
    10 Wall Balls (20/14)
    10 Alt. DB Hang Power Snatch (50/35)
  • Workout

  • Wednesday 7/25/2018
    EMOM: Metcon (AMRAP - Reps)
    16 Minute EMOM:
    Even: 10 Thrusters
    Odd: Max Rep Box Jumps (24/20)
    WOD: Metcon (Time)
    3 Rounds:
    10 Handstand Push-ups
    15 DB Push Press (35/20)
    15 Front Squats (135/85)
    200 Meter Run
  • Workout

  • Tuesday 7/24/2018
    Snatch + Overhead Squat (1 Snatch + 5 OHS, 7 sets)
    Full Squat Snatch + Overhead Squat
    building in weight.
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    400 Meter Run
    50ft Suitcase Carry (55/35lb KB)
    20 Alt. DB Snatches (50/35)
    50ft Suitcase Carry (55/35lb KB)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 7/23/2018
    Back Squat (4-2-1; 4-2-1)
    WOD: Metcon (Time)
    18-15-12
    Clean & Jerk (135/85)
    C2B Pull-ups
    Double Unders (Unbroken for RX)
  • Workout

  • Saturday 7/21/2018
    WOD: Metcon (Time)
    Teams of 2:
    100 Cal Row
    90 KB Swings (55/35)
    80 Cal Row
    70 Push Press (75/55)
    60 Cal Row
    50 Sumo Deadlift High-pull (75/55)
    40 Cal Row
    30 Toes 2 Bar
    20 Cal Row
    10 Muscle-Ups (2:1 Pull-up scale)
    *split all reps*
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 7/20/2018
    Sumo Deadlift (8 x 2)
    WOD: Metcon (Time)
    75 Hang Power Snatches (75/55)
    * Every time you break, complete 3 Handstand Push-ups)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 7/19/2018
    Power Clean + Jerk + Hang Power Clean + Jerk (8 sets, building in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    7 Minute AMRAP:
    2-4-6-8-10-12-14....
    Cleans (135/95) (yes you have to squat)
    Toes 2 Bar
    *don't let yourself stop moving!
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 7/18/2018
    Bench Press (10-10-5-5-2-2-2)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    2 Rope Climbs
    5 Bar Facing Burpees
    10 Thrusters (95/65)
    20 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 7/17/2018
    Snatch + Snatch Balance (1 Snatch + 2 Snatch Balance x 8 sets)
    WOD: Metcon (Time)
    5 Rounds:
    15 Wall Balls (20/14lbs)
    10 Box Jumps (24/20")
    5 Power Snatch (115/75lbs)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 7/16/2018
    Back Squat (6-4-2; 6-4-2)
    WOD: Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    9 Deadlifts (165/105)
    7 Hang Power Cleans
    5 Shoulder 2 Overhead
    3 Handstand Push-ups
  • Workout

  • Saturday 7/14/2018
    Metcon (Time)
    Teams of 2:
    Buy In:
    10 Rounds:
    P1:100 Meter Sprint
    P2: Plank
    Then-
    50 Sit-Ups
    50 Wallballs (20/14)
    50 Shoulder 2 Overhead (115/75) (RX+ 135/95)
    50 Push-Ups
    50 Hang Power Clean (115/75) (RX+ 135/95)
    50 Burpees (RX+ = 100 reps)
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 7/13/2018
    Sumo Deadlift (8 x 3, building in weight)
    Fran (Time)
    21-15-9
    Thrusters, 95# / 65#
    Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 7/12/2018
    Thruster + Push Press (8 x 3 Thrusters + 3 Push Press)
    building in weight
    WOD: Metcon (Weight)
    15 Minute EMOM:
    3 Handstand Push-ups
    1 Power Snatch
  • Workout

  • Wednesday 7/11/2018
    Power Snatch + Snatch Balance + Overhead Squat (7 Sets of 1 Power Snatch, 1 Snatch Balance, 2 OHS)
    Building in weight
    WOD: Metcon (Time)
    Partner WOD:
    1000 Meter Row
    80 Wall Balls (20/14)
    40 Snatch (135/85)
    80 Wall Balls (20/14)
    1000 Meter Row
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 7/10/2018
    Power Clean (2 Reps (TnG), 14 Minute EMOM)
    WOD: Metcon (Time)
    3 Rounds:
    10 Power Cleans (155/105)
    20 KB Swings (55/35)
    40 Double Unders (1 Min Attempts)
  • Workout

  • Monday 7/9/2018
    Back Squat (8-6-4 ; 8-6-4)
    building in weight. Second set of 8-6-4 will be heavier than previous 8-6-4
    Metcon (Time)
    2 Rounds:
    400 Meter Run
    15 Overhead Squats (115/75)
    15 Pull-ups
  • Workout

  • Saturday 7/7/2018
    WOD: Metcon (Time)
    Teams of 2:
    800 Meter Medball Run (1 medball)
    50 Thrusters (95/65)
    50 Burpees
    50 Snatch (95/65)
    50 Burpees
    50 Power Clean (95/65)
    800 Meter Medball Run (1 medball)
    **Partners split reps any way they want, and only one works at a time .(runs are done together, Chris!)**
  • Workout

  • Friday 7/6/2018
    Sumo Deadlift (8 x 4 building up in weight)
    WOD: Metcon (Time)
    3 Rounds:
    10 Cleans (135/85)
    10 Box Jumps (24/20)
    10 Handstand Push-ups
  • Workout

  • Thursday 7/5/2018
    Overhead Squat (10 x 2 @ 32X1)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    1.1.2.2.3.3.4.4.5.5.6.6.7.7.8.8.....
    Hang Power Snatches (75/55)
    Pull-Ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 7/4/2018
    The 1776 (Time)
    (Teams of Three):
    Kettlebell Swings (55/35 lb)
    Box Jumps (24/20 in)
    Air Squats
    Push-Ups
    Burpees
    Pull-ups
    Sit-Ups
    Row (calories)
    Double-Unders
    Wall Balls (20/14 lb)
    Dumbbell Push Press (50/35 lb)
    *Teams will complete a total of 1776 reps.
    * The only requirements are that teams can not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement on the list.
    *Movements can be completed in any order you like.
    *Multiple partners may work at same time, but the entire team must be working on the same movement.
  • Workout

  • Tuesday 7/3/2018
    Power Clean + Front Squat + S2OH (15 Minutes to build to a heavy 1 rep.)
    Power Clean then Front Squat then Shoulder to Overhead
    WOD: Metcon (Time)
    400 Meter Run
    50 Deadlifts (165/105)
    50 Burpees over the Bar
    400 Meter Run
  • Workout

  • Monday 7/2/2018
    Back Squat (10-8-6; 10-8-6)
    Building in weight. 2nd set of 10-8-6 will be higher than first group.
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    50 Meter Run
    1 Power Clean & Jerk (135/85)
    *Add 1 C&J each round
  • Workout

  • Saturday 6/30/2018
    Today we honor the Granite Mountain Hotshots. The below link is an article that tells a little about what happened on that day. It also tells about each of the 19 members who lost their lives trying to save their community. Please take a moment to read this before coming in to do this workout today.
    https://www.cnn.com/2017/06/30/us/beyond-the-call-of-duty-granite-mountain-hotshots-yarnell-hill-wildfire-arizona-anniversary/index.html
    Hotshots 19 (Time)
    6 Rounds for time of:
    30 Squats
    19 Power Cleans, 135# / 95#
    7 Strict Pull-ups
    400m Run
    **40 Minute Time Cap**
  • Workout

  • Friday 6/29/2018
    Sumo Deadlift (8 x 5, building in weight)
    WOD: Metcon (Time)
    400 Meter Run
    50 Wall Balls (20/14)
    400 Meter Run
    50 DB Push Press (35/20)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Thursday 6/28/2018
    Power Clean (10 x 1.1)
    Building in weight
    WOD: Metcon (Time)
    20-15-20
    Thrusters (95/65)
    Box Jumps (24/20)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 6/27/2018
    A: Snatch (5 Minute EMOM, 2 reps @ 80%)
    B: Snatch (5 Minute EMOM, 1 rep @ 85%)
    C: Snatch (5 Minute EMOM, 1 rep @ 90%)
    WOD: Metcon (Time)
    3 Rounds:
    21 Overhead Squats (115/75)
    15 KB Swings (55/35)
    9 Toes 2 Bar
  • Workout

  • Tuesday 6/26/2018
    Push Press (6 x 8, building in weight)
    WOD: Metcon (Time)
    6 Rounds:
    200 Meter Run
    16 DB Snatch (50/35)
    8 Deficit Push-ups (45lb Plate)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 6/25/2018
    Back Squat (6 x 5 @ 85%)
    Bradshaw (Time)
    10 Rounds:
    3 Handstand Push-ups
    6 Deadlifts (185/125)
    12 Pull-ups
    24 Double Unders
    *18 Minute Time Cap*
  • Workout

  • Saturday 6/23/2018
    Metcon (Time)
    Partner WOD-
    20 Minute AMRAP:

    200 Meter Med Ball Run (20/14)
    50 Wall Balls (20/14)

    400 Meter Med Ball Run
    40 Wall Balls (20/14)

    800 Meter Med Ball Run
    30 Wall Balls

    With remaining time:
    Build to 1RM Clean and Jerk

    Score = Time + Total C&J weight
  • Workout

  • Friday 6/22/2018
    Thruster (15 Minutes to build to a heavy 2RM)
    WOD: Metcon (Time)
    80 KB Swings (55/35)
    40 Double Unders (RX must be unbroken)
    20 Handstand Push-ups
    5 Squat Clean Thrusters (165/105)
  • Workout

  • Thursday 6/21/2018
    Power Clean + Jerk + Clean + Jerk (8 sets, building in weight)
    Bergeron Beep Test (AMRAP - Rounds and Reps)
    EMOM (until failure)
    7 Thrusters (75/55)
    7 Pull-ups
    7 Burpees
    *Goal should be 10+ rounds. Scale reps accordingly to achieve 10+ rounds (6-6-6, 5-5-5, 4-4-4, etc.)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 6/20/2018
    A: Snatch (5 Minute EMOM 2 reps @ 75%)
    B: Snatch (5 Minute EMOM 1 @ 80%)
    C: Snatch (5 Minute EMOM 1 @ 85%)
    WOD: Metcon (Time)
    5 Rounds:
    5 Snatch Grip Deadlift (115/75)
    10 Hang Power Snatch (115/75)
    5 Overhead Squats (115/75)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 6/19/2018
    Push Press + Split Jerk + Push Press (5 X 3 Push Press + 1 Split Jerk + 3 Push Press)
    building in weight
    Metcon (Time)
    1000 Meter Row
    then:
    10-9-8-7-6-5-4-3-2-1
    Wall Balls (20/14) (Must be Unbroken)
    1-2-3-4-5-6-7-8-9-10
    C2B Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 6/18/2018
    Front Squat + Back Squat (5 Sets of 3 Front Squats + 7 Back Squats)
    From the rack
    All sets at 80% of FS 1RM
    Metcon (Time)
    3 Rounds:
    400 Meter Run
    12 Toes 2 Bar
    3 Snatch (85% of 1RM)
  • Workout

  • Friday 6/15/2018
    Sumo Deadlift (15 Minutes to find a 5RM)
    Metcon (Time)
    5 Rounds:
    12 Front Squats (135/95)
    6 Front Rack Lunges (135/95)
    3 Ring Muscle Ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 6/14/2018
    Power Clean + Hang Clean + Jerk (5 sets; 3 Power Cleans + 3 Hang Cleans + 3 Jerks)
    Metcon (Time)
    40-30-20-10
    KB Swings (55/35)
    KB 20" Box Step Overs (55/35)
    *KB in Front Rack
  • Workout

  • Wednesday 6/13/2018
    A: Snatch (5 Minute EMOM, 3 Reps @ 70%)
    B: Snatch (5 Minute EMOM, 2 Reps @ 75%)
    C: Snatch (5 Minute EMOM, 1 rep @ 80%)
    WOD: Metcon (Time)
    1 Mile Run
    50 Burpees w/ jump to a 45lb Plate
  • Workout

  • Tuesday 6/12/2018
    Bench Press (3-3-2-2-1-1)
    EMOM: Metcon (AMRAP - Rounds)
    18 Minute EMOM:
    Min 1 - 8 Handstand Push-ups
    Min 2 - 10 Pull-ups
    Min 3 - 12 Deadlifts (205/145)
  • Workout

  • Monday 6/11/2018
    Back Squat + Back Rack Split Jerk (5 Sets of 10 Back Squats + 3 Split Jerks )
    Building in weight
    Metcon (Time)
    12-9-6-3
    Power Clean (165/105)
    Knees 2 Elbows
    Split Jerks (165/105)
    200 Meter Run
    Congratulations to Alyssa F and all the Montini Lady Broncos. 2018 3A State Champs!
  • Workout

  • Saturday 6/9/2018
    Metcon (Time)
    Partner WOD:
    100 Calorie Row
    75 Burpees over Bar
    50 Thrusters (95/65)
    100 Pull ups
    50 Thrusters (95/65)
    75 Burpees over Bar
    100 Calorie Row
    *While one Partner completes a 400 Meter Run. Partners switch and pick up where the other partner left off.
  • Workout

  • Saturday 6/9/2018
    Metcon (Time)
    Partner WOD
    200 Air Squats
    1000 Meter Row
    100 Sit-Ups
    800 Meter Row
    100 Double Unders (2:1 Singles)
    600 Meter Row
    50 HR Push-Ups
    400 Meter Row
    20 C&J (135/95)(alternate reps)
    200 Meter Row
    *1 person working at a time
  • Workout

  • Friday 6/8/2018
    Deadlift (8 x 4 from Knee Height)
    WOD: Metcon (Time)
    4 Rounds:
    15 Wall Balls (20/14)
    10 Snatches (115/75)
  • Workout

  • Thursday 6/7/2018
    Clean + Push Press (7 sets of 2 Cleans + 4 Push Press)
    Squat Clean + Push Press
    *building in weight*
    WOD: Metcon (Time)
    10-8-6-4-2
    Bar Muscle Ups (2:1 Pull-ups)
    Squat Clean (165/105)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Wednesday 6/6/2018
    Snatch + Hang Snatch (10 Sets of 2 Full Snatch + 1 Hang Snatch)
    Building in weight.
    WOD: Metcon (Time)
    1000/750 Meter Row
    30 Ring Dips
    30 Toes 2 Bar
    30 DB Box Step Overs 20" (50/35)
    *DB in Goblet Hold*
  • Workout

  • Tuesday 6/5/2018
    EMOM: Metcon (Weight)
    18 Minute EMOM:
    Even: 25 Double Unders (2:1 Singles)
    Odd: 8 DB/KB Floor Presses
    WOD: Metcon (Time)
    21-15-9
    Overhead Squats (135/85)
    Handstand Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 6/4/2018
    Front Squat + Thruster (3 - Front Squats then 2 Thrusters x 7 sets)
    building in weight
    WOD: Metcon (Time)
    21-15-9
    KB Swings (70/55)
    200 Meter Run
    C2B Pull-ups
    200 Meter Run
  • Workout

  • Saturday 6/2/2018
    Metcon (AMRAP - Reps)
    Teams of 2:
    Each Round is a 7 Minute AMRAP:
    Round 1:
    40 Cal Row + 100 Wall Balls (20/14)
    Round 2:
    100 Doubles + 100 Burpees
    Round 3:
    40 Cal Row + 100 Deadlifts (135/95)
    Round 4:
    100 Doubles + 100 Burpees
    Round 5:
    40 Cal Row + Max Power Cleans (135/95)
    *Score = Total number of Power Cleans
  • Workout

  • Friday 6/1/2018
    Bench Press (6-4-2-6-4-2-6-4-2)
    Increase weight each set.
    Metcon (Time)
    3 Rounds:
    25 Wall Balls (20/14)
    5 Cleans (185/115)
    2 Rope Climbs
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 5/31/2018
    Snatch (15 Minutes to find a 1RM)
    Bear Shark (Time)
    9-15-21
    KB Swings (70/55)
    Thrusters (135/95)
    Deadlifts (275/185)
    600 Meter Run
    *Scale Accordingly*
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 5/30/2018
    Metcon (AMRAP - Reps)
    10 Minute EMOM:
    10 Ring Dips
    *Scale Accordingly*
    WOD: Metcon (Time)
    1 Mile Run
    50 Push Press (115/75)
    25 Overhead Squats (115/75)
  • Workout

  • Tuesday 5/29/2018
    Metcon (Time)
    7 Rounds:
    (Every 2 Minutes)
    200 Meter Sprint
    WOD: Metcon (Time)
    50ft Lunge, 1 DB OH, 1 DB Front Rack (50/35)
    15 Handstand Push-ups
    50ft Lunge, 1 DB OH, 1 DB Front Rack (50/35)
    30 Jumping Air Squats
    50ft Lunge, 1 DB OH, 1 DB Front Rack (50/35)
    12 Handstand Push-ups
    50ft Lunge, 1 DB OH, 1 DB Front Rack (50/35)
    30 Jumping Air Squats
    50ft Lunge, 1 DB OH, 1 DB Front Rack (50/35)
    9 Handstand Push-ups
    50ft Lunge, 1 DB OH, 1 DB Front Rack (50/35)
  • Workout

  • Monday 5/28/2018
    Today we remember those who made the ultimate sacrifice for our freedom. To those brave men and women who laid their lives on the line to ensure we stay safe, and are able to continue to enjoy the freedoms this county provides, thank you all!
    Partner "Jenny" (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    20 Overhead Squats (45/35)
    20 Back Squats (45/35)
    400 Meter Run
    *Partner 1 will begin with the OHS, Partner 2 will then complete the BS, and both partners will run together.
    * Round 2 will begin with Partner 2 completing the OHS, and Partner 1 now completing the BS.
    This workout is in memory of, U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
  • Workout

  • Saturday 5/26/2018
    Murph (Time)
    For Time:
    1-Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1-Mile Run
    If you have a 20# vest or body armor, wear it.
    In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
    To learn more about Murph click here
    Half Murph (Time)
    Run 800 meters
    50 Pull-ups
    100 Push-ups
    150 Air Squats
    Run 800 meters
    * RX is with 20/10 lb vest
    Partner Murph (Time)
    1- Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1- Mile Run
  • Workout

  • Friday 5/25/2018
    Hang Power Clean (6 x 10)
    Start each set with a 200 Meter Run.
    *Purpose is to move a heavy load with an elevated heart rate.
    WOD: Death by DB Hang Power Clean & Jerks (AMRAP - Rounds and Reps)
    RX = 50/35lbs
    Complete 1 Hang Power Clean & Jerk every minute, adding 1 rep each round until you cant complete the required number of reps. (Min 1 = 1 rep, Min 2 = 2 reps, Min 3 = 3 reps, etc.)
    *Once you fail a round complete 5 reps EMOM until the entire class is finished.
    Begin EMOM with 3 Burpees
  • Workout

  • Thursday 5/24/2018
    Front Squat (7 x 3 @ 70%)
    WOD: Metcon (Time)
    50 Double Unders
    40 Deadlifts (225/155)
    30 Wall Balls (20/14)
    20 Handstand Push-ups
  • Workout

  • Wednesday 5/23/2018
    High-Hang Snatch (15 Minutes to build to a 1RM)
    WOD: Metcon (Time)
    400 Meter Run
    30 Power Snatches (135/95)
    400 Meter Run
  • Workout

  • Tuesday 5/22/2018
    A1: Push Press (7 x 5 building in weight)
    A2: Pull-ups (Max Set of Pull-ups)
    No more than 20 ever!
    WOD: Metcon (AMRAP - Rounds and Reps)
    3 Rounds:
    4 Minute AMRAP
    200 Meter Run
    12 KB Swings (55/35)
    9 Wall Balls (20/14)
    Rest 2 Minutes
    *Pick up where you left off on the previous AMRAP.
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Monday 5/21/2018
    Clean (6 x 3.2.1)
    3 Touch N Go reps, rest 10 seconds. 2 Touch N Go reps, rest 10 seconds, 1 rep.
    WOD: Metcon (Time)
    3 Rounds:
    200 Meter Run
    15 Box Jumps
    12 Toes 2 Bar
    9 Hang Power Cleans (115/75)
    *18 Minute Time Cap*
  • Workout

  • Saturday 5/19/2018
    Metcon (Time)
    Teams of 2:
    800 Meter Run (together)
    100 Sit-ups
    80 DB Snatches (50/35)
    60 Thrusters (50/35)

    400 Meter Run (together)
    80 Sit-ups
    60 DB Snatches (50/35)
    40 Thrusters (50/35)

    200 Meter Run (together)
    60 Sit-ups
    40 DB Snatches (50/35)
    20 Thrusters (50/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 5/18/2018
    Thruster (10-7-7-4-4-1-1)
    Metcon (Time)
    6 Rounds:
    200 Meter Run
    5 Thrusters (135/95)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 5/17/2018
    Behind the Neck Push Press (8 x 3, building in weight)
    WOD: Metcon (Time)
    3 Rounds:
    200 Meter Run
    50ft DB Walking Lunges (50/35)
    5 Muscle-ups
    50ft DB Walking Lunges (50/35)
  • Workout

  • Wednesday 5/16/2018
    Deadlift + Power Clean (15 minutes to find a heavy set)
    5 Deadlifts + 3 Power Cleans
    WOD: Metcon (Time)
    60 Burpees
    20 Power Cleans (165/105)
  • Workout

  • Tuesday 5/15/2018
    A1: Bench Press (5 x 7, building in weight)
    A2: Max Chest 2 Bar Pull-ups (5 x AMRAP)
    2 minutes rest after a set of A1 & A2
    Metcon (Time)
    Buy In:
    800 Meter Run
    then
    21-15-9
    Deadlift (225/155)
    Bar Facing Burpees
  • Workout

  • Monday 5/14/2018
    Metcon (Time)
    50 Back Squats (225/155)
    *10 Minute Time Cap
    Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    10 Box Jumps (24/20)
    10 Power Snatch (115/75)
    10 Ring Dips
    10 Overhead Squats (115/75)
  • Workout

  • Saturday 5/12/2018
    Metcon (Time)
    For Time (Teams of 2):
    200 Air Squats
    500 Meter Row
    100 Sit-Ups
    400 Meter Row
    50 Double Unders/150 Singles (each)
    300 Meter Row
    50 HR Push-Ups
    200 Meter Row
    20 C&J (135/95)(alternate reps)
    100 Meter Row
    * Split Reps anyway you want (unless otherwise listed)
    Photo Credit: Brittany Page Photography - 2017 Reckless Rowathon
  • Workout

  • Friday 5/11/2018
    Front Squat (10 x 2 with 5 second hold at the bottom.)
    building in weight
    Metcon (Time)
    50-40-30-20-10
    Box Step Ups (20" all)
    KB Swings (55/35)
  • Workout

  • Thursday 5/10/2018
    Behind The Neck Jerk (15 Minutes to build to a 1RM)
    Metcon (Time)
    20-15-10-5
    Handstand Push-up
    Hang Power Clean (115/75)
    Wall Balls (20/14)(10')
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 5/9/2018
    Snatch (4 Burpees + 1 Snatch every 90 sec. @ 80%)
    10 Sets
    Metcon (Time)
    5 Rounds:
    400 Meter Run
    15 Thrusters (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 5/8/2018
    Bench Press (5 reps EMOM for 15 Minutes)
    same weight
    Metcon (Time)
    21-15-9
    1 Arm DB Hang Clean & Jerk (50/35)
    Pull-ups
    1 Arm DB Hang Clean & Jerk (50/35)
    Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 5/07/2018
    Back Squat (8 x 3 @ 70-75%)
    No more than 1 minute rest.
    WOD: Metcon (Time)
    2 Rounds:
    25 Ring Dips
    50 Deadlifts (165/105)
    100 Double Unders
  • Workout

  • Saturday 5/5/2018
    Metcon (AMRAP - Rounds and Reps)
    Teams of 2
    20 Minute AMRAP:
    5 Box Jumps (30/24)
    5 Handstand Push-ups
    5 Power Cleans (135/95)
    5 Left Arm Thrusters (50/35)
    5 Right Arm Thrusters (50/35)
    *Partners will alternate movements
  • Workout

  • Friday 5/4/2018
    Thruster (7 x 5, building in weight)
    Metcon (Time)
    800 Meter Run
    75 Burpees
    400 Meter Run
  • Workout

  • Thursday 5/3/2018
    Hang Clean (15 Minutes to build to a 10RM)
    *yes, this means you squat!
    WOD: Metcon (Time)
    4 Rounds:
    50ft 1 arm OH Walking Lunge (50/35)
    10 Deadlifts (185/135)
    15/10 Unbroken Wall Balls (20/14)
  • Workout

  • Wednesday 5/2/2018
    EMOM: Metcon (AMRAP - Rounds)
    20 Minute EMOM:
    Even: 10 Pull-ups
    Odd: 100 Meter Run
    Annie (Time)
    50-40-30-20-10
    Double-unders
    Sit-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 5/1/2018
    Snatch + Overhead Squat (1 rep EMOM @85% (12 minutes))
    Full Squat Snatch + Overhead Squat
    WOD: Metcon (Time)
    10-8-6-4-2
    Box Jumps (30/24)
    Overhead Squats (135/85)
    KB Swings (70/55)
    Push Press (135/85)
  • Workout

  • Monday 4/30/2018
    Power Clean + Push Press (3 Power Cleans then Max Rep Push Press, 5 sets)
    building in weight.
    Metcon (Time)
    21-15-9-3
    Back Squats (165/105)
    Toes 2 Bar
  • Workout

  • Saturday 4/28/2018
    Metcon (Time)
    Teams of 2:
    100 KB Swings (55/35)
    100 Box Jumps (24/20)
    100 Push Press (75/55)
    100 Walking Lunges (Front Rack 75/55)
    100 MedBall Situps (20/14)
    *Every 5 mins, 10 Burpees Each*
  • Workout

  • Friday 4/27/2018
    Front Squat (6 x 3 @ 33X1, building from 60% )
    Tempo - 3 second Descent, 3 second Pause, explode back up.
    WOD: Metcon (4 Rounds for time)
    4 Rounds:
    (Every 5 Minutes)
    200 Meter Run
    15 Pull-ups
    12 DB Snatch (50/35)
    9 Box Jumps (24/20)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 4/26/2018
    Hang Clean + Jerk + Hang Clean + Jerk + Hang Clean + Jerk (15 Minutes to build to a MAX)
    Hang Squat Clean x 3 / Push Jerk or Split Jerk x 3
    Hang Squat Clean x 2 / Push Jerk or Split Jerk x 2
    Hang Squat Clean x 1 / Push Jerk or Split Jerk x 1
    WOD: Metcon (Time)
    21-15-9
    Deadlift (225/155)
    Double Unders
    Push-ups
    Double Unders
  • Workout

  • Wednesday 4/25/2018
    Bench Press 100 Reps for time (135/75) (Time)
    *Goal is 6 Minutes or less
    ** Scale to- 115lbs, 95lbs, 75lbs, 55lbs, 35lbs.
    WOD: Metcon (Time)
    24-21-18
    Burpees to a 6" Target
    Thrusters (75/55)
  • Workout

  • Tuesday 4/24/2018
    Snatch (3 reps EMOM for 12 sets @ 80%)
    WOD: Metcon (Time)
    5 Rounds:
    1 Rope Climb
    3 Ring Muscle Ups
    5 Overhead Lunges (135/85)
    7 Overhead Squats (135/85)
  • Workout

  • Monday 4/23/2018
    Back Squat (5 x 10 starting @ 60% and building)
    WOD: Metcon (Time)
    3 Rounds:
    20 Wall Balls (20/14)
    15 Hang Power Cleans (115/75)
    10 Push Press (115/75)
    400 Meter Run
  • Workout

  • Saturday 4/21/2018
    Metcon (AMRAP - Reps)
    Partner WOD:
    8 Minute AMRAP:
    P1: 200 Meter Medball Run
    P2: Hang Power Snatch (75/55)

    2 Minute AMRAP:
    Situps with Medball Toss

    8 Minute AMRAP:
    10 Wallballs (each)
    10 Burpee over Partner (each)
    (partner holds a plank while other is doing burpees)

    2 Minute AMRAP:
    Situps with Medball Toss

    8 Minute AMRAP:
    P1: 200 Meter Medball Run
    P2: Hang Power Snatch (75/55)
  • Workout

  • Friday 4/20/2018
    A: Deadlift (4 x 8 @ 70% of 1RM)
    no more than 2 minutes rest
    B: Deadlift (4 x 1 @ tough weight (same weight for all 4))
    rest no more than 90 seconds
    WOD: Metcon (Time)
    1200 Meter Run
    rest 5 minutes
    800 Meter Run
    rest 3 minutes
    400 Meter Run
  • Workout

  • Thursday 4/19/2018
    Dive Bomb Front Squats (6 x 3 @ 95% of 1RM Clean)
    Air Force (Time)
    Starting with and EMOM - 4 Burpees
    20 Thrusters (95/65)
    20 Sumo Deadlift High Pulls (95/65)
    20 Shoulder 2 Overhead (95/65)
    20 Overhead Squats (95/65)
    20 Front Squats (95/65)
    Photo Credit: Brittany Page Photogrphy, #fatandstrong
  • Workout

  • Wednesday 4/18/2018
    SKILL: Metcon (No Measure)
    20 Minutes of Skill Work on Kipping Pull-ups or Toes 2 Bar
    WOD: Death By Snatch (135/85) (AMRAP - Rounds and Reps)
    Death by Snatch (135/85)
    * 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on. Continue to add 1 rep each minute until you cannot complete the required number of reps.
    As soon as you fail the snatches, move right into the death by burpees, and start at the beginning with 1 rep.
    Death by Burpees (AMRAP - Rounds and Reps)
    Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on until you can't complete the required reps.

    (RX+ = Weighted vest)
  • Workout

  • Tuesday 4/17/2018
    Clean + Jerk + Hang Clean + Jerk + Front Squat + Jerk (5 sets, building in weight)
    Squat Clean + Jerk + Hang Squat Clean + Jerk + Front Squat + Jerk.
    *Jerk can be Push Jerk, or Split Jerk*
    Metcon (Time)
    5 Rounds:
    7 Strict Handstand Push-ups
    7 Deadlifts (275/165)
  • Workout

  • Monday 4/16/2018
    Back Squat (4 x 12 @ 70%)
    These reps should be done quickly
    Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    40 Double Unders
    30 Push-ups
    20 Hang Clean (115/75)
    10 C2B Pull-ups
  • Workout

  • Saturday 4/14/2018
    Metcon (AMRAP - Rounds and Reps)
    Partner "Rowing Cindy"
    In teams of 2:
    20 Minute AMRAP:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    * One partner must row 500m while one completes as many rounds of Cindy as possible.
    ** Score is Total Rounds and Reps of Cindy completed.
  • Workout

  • Friday 4/13/2018
    Metcon (Weight)
    10 Rounds:
    7 Toes 2 Bar
    5 Deadlifts (at a tough weight)
    Metcon (Time)
    3 Rounds:
    400 Meter Run
    15 Bench Press (135/85)
  • Workout

  • Thursday 4/12/2018
    Metcon (Weight)
    10 Rounds:
    10 Wall Balls (20/14)
    5 Front Squats (70% of 1RM)
    Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    10-15-20-25-30....
    Thrusters (95/65)
    Power Clean & Jerk
    Power Snatch
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 4/11/2018
    A1: Floor Press (5 x 8 @ tough weight)
    A2: DB Strict Press (5 x Max Reps (50/35))
    rest 2 minutes before begining next set
    WOD: Metcon (Time)
    100 DB Snatch (50/35)
    *EMOM do 5 Box Jump Overs (24/20)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/10/2018
    Clean (3 x 1.1.1 @ 80%)
    Clean (3 x 1.1 @ 85%)
    Clean (3 x 1 @ 90%)
    WOD: Metcon (Time)
    5 Rounds:
    9 Push Press (135/85)
    6 Front Rack Lunges (3 per leg)
    3 Bar Muscle-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/9/2018
    Back Squat (15 Double Unders + 5 Squats @ 80% 1RM)
    10 Sets
    Metcon (AMRAP - Reps)
    15 Minute AMRAP:
    25 Toes 2 Bar
    50 Burpees
    75 Hang Power Cleans (95/65)
    100 KB Swings (55/35)
    100 Deadlifts (95/65)
  • Workout

  • Saturday 4/7/2018
    Metcon (Time)
    PARTNER WOD:
    250 Meter Row (each)
    100 Double Unders
    50 Wallballs (20/14)
    40 Box Jumps (24/20)
    30 Hang Power Cleans (135/95)
    20 Toes 2 Bar
    10 Synchronized Burpees
    20 Toes 2 Bar
    30 Hang Power Cleans (135/95)
    40 Box Jumps (24/20)
    50 Wallballs (20/14)
    100 Double Unders
    250 Meter Row (each)
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 4/6/2018
    Deadlift (Every 90 sec, 15 DU's + 3 reps @ 80% of 1RM)
    10 Sets
    WOD: Metcon (Time)
    "Angie-ish"
    50 Pull-ups
    100 Push-ups
    150 Sit-ups
    200 Air Squats
  • Workout

  • Thursday 4/5/2018
    A: Metcon (AMRAP - Reps)
    Tabata
    (8 Rounds-
    :20 work / :10 rest)
    Power Snatches (75/55)
    B: Metcon (AMRAP - Reps)
    Tabata
    (8 Rounds-
    :20 work / :10 rest)
    Overhead Squats (95/650
    C: Metcon (AMRAP - Reps)
    Tabata
    (8 Rounds-
    :20 work / :10 rest)
    Snatch Grip Push Press (115/75)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    2 Power Snatch (@80% of 1RM)
    4 Handstand Push-ups
    6 KB Swings (70/55)
    4 Box Jumps (30/24)
    2 Bar Muscle-ups
  • Workout

  • Wednesday 4/4/2018
    Shoulder Press (10 x 10, building in weight)
    WOD: Metcon (Time)
    100 Double Unders
    80 Alt. DB Snatch (50/35)
    60 Wall Balls (20/14)
    40 Hand Release Push-ups
    20 Hang Power Cleans (135/85)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/3/2018
    A: Metcon (AMRAP - Reps)
    Cleans
    3 Minutes of Max reps @ 60%
    Rest 2 Minutes
    B: Metcon (AMRAP - Reps)
    Cleans
    3 Minutes of max reps @ 75%
    Rest 2 Minutes
    C: Metcon (AMRAP - Reps)
    Cleans
    3 Minutes of max reps @ 85%
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    21 Deadlifts (185/125)
    15 Toes 2 Bar
    9 Bar Facing Burpees
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/2/2018
    A1: KB Deadlift (10 reps every 2 minutes (10 sets))
    A2: Back Squat (3 reps @ 80% every 2 minutes (10 sets) )
    Every 2 minutes you will complete, 10 KB/DB Deadlifts (1 in each hand), and 3 Back Squats.
    Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Overhead Squat (135/85)
    C2B Pull-ups
  • Workout

  • Saturday 3/31/2018
    WOD: Metcon (Time)
    Teams of 2

    Buy-in:
    40 No-Wall Partner Wall Balls
    (stand 12 feet apart, do a squat w/MB and then chest pass to partner)

    3 Rounds:
    20 Alternating Burpees
    30 Synchronized lunges (side by side)
    40 Alternating Box Jumps (24/20)

    Cash-out:
    40 No-Wall Partner Wall Balls
  • Workout

  • Friday 3/30/2018
    Deadlift (3 reps every 2 minutes @ 80% (10 sets))
    WOD: Metcon (AMRAP - Reps)
    5 Rounds:
    (5 min each round)
    400 Meter Run
    12 Pull-ups
    AMRAP DB Snatch (50/35)
    *Score = Total number of DB Snatch*
  • Workout

  • Thursday 3/29/2018
    Snatch (1 rep every 20 seconds (30 reps))
    at a tough weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    2 Rope Climbs
    20 KB Swings (55/35)
    2 Ring Muscle-ups
    20 Push Press (75/55)
  • Workout

  • Wednesday 3/28/2018
    A1: Bench Press (5 x 5 at same weight)
    A2: Push-Ups (5 sets of Max Reps)
    Alternate Bench Press & Push-ups
    WOD: Metcon (Time)
    3 Rounds:
    15 Hang Power Snatch (115/75)
    15 Burpees
  • Workout

  • Tuesday 3/27/2018
    Split Jerk + Front Squat + Split Jerk (7 sets, building in weight)
    From the floor
    Metcon (Time)
    500 Meter Row
    75 Wall Balls (20/14)
    100 Double Unders
    75 Jumping Air Squats
    500 Meter Row
    *13 Minute Time Cap*
  • Workout

  • Monday 3/26/2018
    Back Squat (5 x 10)
    Building in weight
    WOD: Metcon (Time)
    10 Power Cleans (135/85)
    20 Box Jumps (24/20)
    10 Front Squats (135/85)
    20 Push-ups
    10 Push Jerks (135.85)
    20 Ring Rows
  • Workout

  • Saturday 3/24/2018
    Metcon (Time)
    Partner WOD:
    100 Calorie Row
    100 Meter Overhead Plate Carry (45/25)
    80 Burpees over the ERG
    100 Meter Overhead Plate Carry (45/25)
    60 Pull-ups
    100 Meter Overhead Plate Carry (45/25)
    40 Box Jumps (24/20)
    100 Meter Overhead Plate Carry (45/25)
  • Workout

  • Friday 3/23/2018
    RX: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
    Complete AMRAP in 7 minutes of:

    3 Thrusters, 100#/ 65#
    3 Chest-To-Bar Pull-ups
    6 Thrusters, 100#/ 65#
    6 Chest-To-Bar Pull-ups
    9 Thrusters, 100#/ 65#
    9 Chest-To-Bar Pull-ups
    12 Thrusters, 100#/ 65#
    12 Chest-To-Bar Pull-ups
    15 Thrusters, 100#/ 65#
    15 Chest-To-Bar Pull-ups
    18 Thrusters, 100#/ 65#
    18 Chest-To-Bar Pull-ups
    21 Thrusters, 100#/ 65#
    21 Chest-To-Bar Pull-ups

    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.
    SCALE: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)
    Complete as many reps as possible in 7 minutes of:

    3 thrusters 65/45 lb
    3 jumping chin-over-bar pull-ups
    6 thrusters 65/45 lb
    6 jumping chin-over-bar pull-ups
    9 thrusters 65/45 lb
    9 jumping chin-over-bar pull-ups
    12 thrusters 65/45 lb
    12 jumping chin-over-bar pull-ups
    15 thrusters 65/45 lb
    15 jumping chin-over-bar pull-ups
    18 thrusters 65/45 lb
    18 jumping chin-over-bar pull-ups

    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 3/22/2018
    Movement Efficency (10 minutes)
    We will work on being more efficient, and cycling reps.
    Metcon (Time)
    8 Rounds:
    (Every 3 Minutes)
    200 Meter Run
    (250 Meter Row)
    ROMWOD
  • Workout

  • Wednesday 3/21/2018
    A1: Thruster (1 x 21)
    rest no more than 3 minutes
    A2: Thruster (1 x 15)
    rest no more than 3 minutes
    A3: Thruster (1 x 9 )
    WOD: Metcon (Time)
    Partner Workout:
    60 Cal Row
    80 DB Snatch (55/35)
    100 Wall Balls (20/14)
    80 Russian KB Swings (55/35)
    60 Burpees
    *1 person working at a time
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 3/20/2018
    Snatch Grip Push Press + Overhead Squat (7 set of 3 Snatch Grip Push Press + 2 OHS)
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    10 Burpees
    20 KB Deadlifts (50/35)
    10 Toes 2 Bar
    30 Double Unders
    10 KB Swings (70/55)
    40 Sit-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 3/19/2018
    A: Hang Power Clean (15 minutes to find a 10RM)
    WOD: Metcon (Time)
    4 Rounds:
    400 Meter Run
    15 Pull-ups
    10 Hang Power Cleans (135/85) (RX+ 165/105)
  • Workout

  • Saturday 3/17/2018
    Metcon (Time)
    1000 Meter Row
    100 Double Unders (Total, plank while partner works)
    50 Shoulder 2 Overhead (Total, hang from bar while partner works)
    75 Double Unders
    30 Shoulder to Overhead
    50 Double Unders
    20 Shoulder 2 Overhead
    25 Double Unders
    10 Shoulder 2 Overhead
    1000 Meter Row
  • Workout

  • Friday 3/16/2018
    RX: CrossFit Game Open Workout 18.4 (AMRAP - Reps)
    For time:
    21 deadlifts, 225 lb.
    21 handstand push-ups
    15 deadlifts, 225 lb.
    15 handstand push-ups
    9 deadlifts, 225 lb.
    9 handstand push-ups
    21 deadlifts, 315 lb.
    50-ft. handstand walk
    15 deadlifts, 315 lb.
    50-ft. handstand walk
    9 deadlifts, 315 lb.
    50-ft. handstand walk

    Time cap: 9 min.
    SCALE: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
    21 deadlifts 135/95 lb
    21 hand-release push-ups
    15 deadlifts 135/95 lb
    15 hand-release push-ups
    9 deadlifts 135/95 lb
    9 hand-release push-ups
    21 deadlifts 185/135 lb
    50-ft. bear crawl
    15 deadlifts 185/135 lb
    50-ft. bear crawl
    9 deadlifts 185/135 lb
    50-ft. bear crawl

    Time cap: 9 minutes
  • Workout

  • Thursday 3/15/2018
    Movement Efficency (10 Minutes)
    We will work on being more efficient, and cycling reps.
    Metcon (AMRAP - Reps)
    7 Rounds:
    (20 sec work / 40 sec rest)
    Box Step-ups (20" all)
    Russian KB Swings (55/35)
    Calorie Row
  • Workout

  • Wednesday 3/14/2018
    Dumbbell Complex (4 sets (2-3 minutes rest), building in weight.)
    5 DB Deadlifts + 5 DB Push Press + 5 DB Thrusters
    WOD: Metcon (Time)
    1000 Meter Row (800 Meter Run)
    50 DB Hang Power Cleans (50/35)
    30 Toes 2 Bar
    *run will be dependent on weather
    Photo Credit: Jeff Mejorada
  • Workout

  • Tuesday 3/13/2018
    Power Snatch (5 x 15, bulding in weight. )
    No more than 2 min rest.
    WOD: Metcon (Time)
    10-8-6-4-2
    Front Squats (165/115)
    Strict Pull-ups
    DB Strict Press (50/35)
    Photo Credit: Jeff Mejorada
  • Workout

  • Monday 3/12/2018
    Front Squat + Back Squat (1 set every 2:30, (6 sets))
    From the rack
    3 Front Squats + 3 Back Squats
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    15 Wall Balls (20/14)
    15 DB Deadlifts (50/35)
    15 Hang Power Snatch (75/55)
  • Workout

  • Saturday 3/10/2018
    Metcon (AMRAP - Reps)
    PARTNER WOD:
    (For Max Reps)
    5 Minutes Max Burpees Over the Barbell
    1 Min Rest
    5 Minutes Max Clean & Jerks (135/95)
    1 Min Rest
    5 Minutes Max Wall Balls (20/14)
    1 Min Rest
    5 Minutes Max Row (Cals)
  • Workout

  • Friday 3/9/2018
    Crossfit Games Open 18.3 (Ages 16-54) (Time)
    2 rounds for time of:

    100 double-unders
    20 overhead squats 115/80 lb
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches 50/35 lb
    100 double-unders
    12 bar muscle-ups

    Time cap: 14 minutes
    Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
    2 rounds for time of:

    100 single-unders
    20 overhead squats 45/35 lb
    100 single-unders
    12 chin-over-bar pull-ups
    100 single-unders
    20 dumbbell snatches 35/20 lb
    100 single-unders
    12 chin-over-bar pull-ups

    Time cap: 14 minutes
  • Workout

  • Thursday 3/8/2018
    Movement Efficency (10 Minutes)
    We will work on being more efficient, and cycling reps.
    Metcon (Distance)
    15 Rounds:
    20 Second Row Sprint
    Rest 1 Minute
    *Each Round needs to be Max Effort!*
  • Workout

  • Wednesday 3/7/2018
    Front Squat + Back Squat (1 set every 2 minutes (8 sets))
    From the rack
    3 Front Squats + 3 Back Squats
    Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    8 Wall Balls (20/14)
    6 Ring Dips
    4 Power Snatches (115/75)
    2 Overhead Squats (115/75)
    Focus is on continuous movement and efficient transitions.
  • Workout

  • Tuesday 3/6/2018
    Single Leg Deadlift (2 x 20 (each leg))
    rest 1 minute between sets
    WOD: Metcon (Time)
    21-15-9-15-21
    Thrusters (75/55)
    Double Unders
    Sit-ups
  • Workout

  • Monday 3/5/2018
    Snatch (2 reps EMOM (Max 12 sets))
    Starting at 65% of 1RM:
    Add 10/5 lbs each minute, until failure.
    Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    10- 10 Meter Shuttle Runs
    15 Russian KB Swings (55/35)
    10 Pull-ups
  • Workout

  • Saturday 3/3/2018
    Metcon (AMRAP - Rounds and Reps)
    Partner WOD-
    25 Minute AMRAP:
    60 DB Snatch (50/35)
    50 Wall Balls (20/14 )
    40 Single Arm DB Shoulder 2 Overhead (50/35)
    30 Cal Row (split)
  • Workout

  • Friday 3/2/2018
    Crossfit Games Open 18.2 (Ages 16-54) (Time)
    1-2-3-4-5-6-7-8-9-10 reps
    for time of:
    Dumbbell squats 50/35 lb
    Bar-facing burpees

    -12 minute time cap
    - If you finish under the time cap, use remaining time to complete 18.2a
    - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
    Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
    1-2-3-4-5-6-7-8-9-10 reps
    for time of:
    Dumbbell squats 35/20 lb
    Bar-facing burpees (stepping burpees allowed)

    -12 minute time cap
    - If you finish under the time cap, use remaining time to complete 18.2a
    - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
    Crossfit Games Open 18.2 A (all divisions) (Weight)
    Use the remaining time from 18.2 to accomplish a 1RM clean
  • Workout

  • Thursday 3/1/2018
    Movement Efficency (10-15 minutes)
    We will work on being more efficient, and cycling reps.
    Killer 10's (AMRAP - Rounds and Reps)
    EMOM perform a 10 Meter Sprint. Continue to add 1 sprint each round. 1st min = 1 sprint, 2nd min = 2 sprints, etc. Continue until you can't complete the required number of 10 meter sprints.
    Start at Minute 5, and Cap at 20.
  • Workout

  • Wednesday 2/28/2018
    Overhead Squat (10 Minutes to establish a 1RM)
    Metcon (AMRAP - Rounds and Reps)
    Partner WOD
    24 Minute AMRAP:
    10 Ring Dips
    15 Wallballs (20/14) (10')
    20 Double Unders
    15 Burpees
    10 C2B Pull-ups
    *Partners Alternate Movements*
  • Workout

  • Tuesday 2/27/2017
    Push Press + Split Jerk (7 sets )
    3 Push Press
    +
    2 Split Jerk
    Metcon (AMRAP - Rounds and Reps)
    21 Minute AMRAP:
    3 Cleans (95/65) (start at this weight*)
    6 Handstand Push-ups
    12 DB Split Snatch (50/35) (Alt. Arms)
    *Every 3 Minutes Increase Clean Weight
    ** Men Increase 20lbs
    ** Women Increase 10lbs
  • Workout

  • Monday 2/26/2018
    Front Squat + Back Squat (1 set every 2 minutes (10 sets))
    From the rack
    2 Front Squats
    +
    3 Back Squats
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    1 Rope Climb
    4 Single Arm DB Overhead Squats (50/35)
    15 Deadlifts (185/125)
    30 Air Squats
    Your Fearless Team Captains....
  • Workout

  • Saturday 2/24/2018
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2:
    20 Minute AMRAP:
    3 KB Swings, 3 Box Jump Overs, 3 Wall Balls
    6 KB Swings, 6 Box Jump Overs, 6 Wall Balls
    9 KB Swings, 9 Box Jump Overs, 9 Wall Balls

    KB = (55/35 lb)
    Box= (24"/20")
    Wall Ball = (20/14 lb)

    *Partners Alternate Movements
    A - B - A
    B - A - B
    A - B - A
  • Workout

  • Friday 2/23/2018
    Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
    Complete as many rounds as possible in 20 minutes of:

    8 Toes-to-bars
    10 Dumbbell Hang C&J 50/35 lb
    14/12-Cal Row
    Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
    Complete as many rounds as possible in 20 minutes of:

    8 Hanging Knee Raises
    10 Dumbbell Hang C&J 35/20 lb
    14/12-Cal Row
  • Workout

  • Thursday 2/22/2018
    Movement Efficency (10-15 min to work on form )
    We will work on being more efficient, and cycling reps.
    Metcon (Distance)
    24 Rounds:
    40 second Sprint
    20 seconds rest
    *each row should be at 100%
    ROMWOD
  • Workout

  • Wednesday 2/21/2018
    Power Clean + Hang Clean + Thruster (5 set, 1 P. Clean + 2 Hang Cleans + 3 Thrusters)
    Power Clean (no squat) + Hang Squat Clean + Thruster
    building in weight
    Metcon (Time)
    7 Rounds:
    3 Front Squats (165/105)
    7 Pull-ups
    11 KB Swings (55/35)
  • Workout

  • Tuesday 2/20/2018
    Snatch (3 reps EMOM for 12 sets)
    WOD: Metcon (Time)
    5 Rounds:
    5 Push Press (115/75)
    10 Hang Power Clean (115/75)
    15 Deadlift (115/75)
    20 Double Unders
  • Workout

  • Monday 2/19/2018
    Back Squat (10 x 2 @ 80-85% of 1RM)
    WOD: Metcon (Time)
    21-15-9
    DB OH Lunge R ARM (50/35)
    Burpees over the DB
    DB OH Lunge L ARM (50/35)
    Knees 2 Elbow
  • Workout

  • RECKLESS ROWATHON
    NO REGULAR CLASSES TODAY!
  • Workout

  • Friday 2/16/2018
    Deadlift (5-5-3-3-1-1)
    Building close to a 1RM
    ** NO FAILED REPS**
    Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    30 Double Unders (1 min. attempts)
    20 Sumo Deadlift High Pull (75/55)
    10 KB Swings (70/55)
  • Workout

  • Thursday 2/15/2018
    Snatch (5 Reps every 3 minutes (7 sets))
    building in weight
    Metcon (Time)
    3 Rounds:
    500 Meter Row
    25 DB Split Snatch (50/35)
    20 Burpees over DB
    *Single Arm DB Split Snatches*
  • Workout

  • Wednesday 2/14/2018
    Clean and Jerk (7 x 1.1.1 (15 sec rest between singles))
    Building in weight
    WOD: Metcon (Time)
    21 Thrusters (115/75)
    3 Bar Muscle Ups
    15 Thrusters (115/75)
    6 Bar Muscle Ups
    9 Thrusters (115/75)
    9 Bar Muscle Ups
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 2/13/2018
    Dive Bomb Front Squats (7 x 3 @ 60-75% of 1RM)
    Metcon (Time)
    CrossFit Open Workout 07.1
    21-15-9
    Deadlifts (225/155) (RX+ = 315/225)
    Box Jumps (24"/20") (RX+ = 30"/24")
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 2/12/2018
    Back Squat (8 x 2 with 3 sec pause at bottom of squat)
    building in weight
    CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
    9-Minute AMRAP of:
    15 Toes To Bar
    10 Deadlifts, 115# / 75#
    5 Snatches, 115# / 75#
    Score is in total reps
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:
    1-RM Clean and Jerk
  • Workout

  • Saturday 2/10/2018
    Metcon (AMRAP - Rounds and Reps)
    25 Minute AMRAP:
    One partner rows 500 Meters
    Other partner works through:
    40 KB Swings (55/35)
    20 Front Squats (95/65)
    10 Burpees
    * Partner A will pick up where Partner B left off and switch. Score is total rounds and reps that team completed.
  • Workout

  • Friday 2/9/2018
    A: Deadlift (6 x 2 every 2 minutes)
    Starting at 70%
    B: Metcon (AMRAP - Reps)
    15 ROUNDS:
    (20 sec. WORK 40 sec REST)
    Max Reps Clean & Jerk (165/115)
    *Goal should be 4-6 reps per set
    C: Metcon (AMRAP - Rounds and Reps)
    5 Minute AMRAP:
    5 C2B Pull-ups
    5 Handstand Push-ups
  • Workout

  • Thursday 2/8/2018
    Hang Power Clean + Power Clean + Jerk (6 x 1 every 2 minutes)
    starting at 60% of 1RM
    WOD: Metcon (4 Rounds for reps)
    Tabata:
    Air Squats
    Ring Rows
    Double Unders
    Hang Power Cleans (115/75)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Wednesday 2/7/2018
    Overhead Walking Lunge (3 x 50 (45/25lb Plate))
    Metcon (Time)
    21-15-9-6-3
    DB Deadlift (50/35)
    DB Hang Split Cleans (50/35)
  • Workout

  • Tuesday 2/6/2018
    Clean + Front Squat (1 set every 30 seconds (15 Minutes))
    Squat Clean + Front Squat
    All sets at 60-65% of 1RM Clean
    WOD: Metcon (Time)
    7 Rounds:
    3 Ring Muscle Ups
    7 Overhead Squats (155/105)
  • Workout

  • Monday 2/5/2018
    Back Squat (6 x 3 @ 33X1 tempo, building in weight)
    (3 second descent, 3 second pause at the bottom)
    WOD: Metcon (Time)
    10 Rounds:
    10 Thrusters (75/55)
    20 Double Unders (2:1 Singles)
  • Workout

  • Saturday 2/3/2018
    Metcon (Time)
    Teams of 2:
    3 Rounds:
    50 KB Swings (55/35)
    30 Push-ups (Partner holds plank)
    50 Goblet Squats (55/35)
    30 Pull-ups (Partner hangs from bar)
    50 Cal Row
  • Workout

  • Friday 2/2/2018
    Deadlift (10 reps every 2 minutes (7 Sets))
    At a tough weight
    WOD: Metcon (Time)
    Partner WOD:
    20-18-16-14-12-10-8-6-4-2
    Calorie Row
    DB Ground 2 Overhead (50/35)
    Wall Ball (20/14) (10')
    Box Jump Overs (30/24)
    *Split work load any way that you like
  • Workout

  • Thursday 2/1/2018
    Power Clean + Front Squat + Thruster (5 sets)
    1 - Power Clean
    2 - Front Squats
    3 - Thrusters
    WOD: Metcon (Time)
    21-15-9
    Overhead Squat (115/75)
    Bar Facing Burpees
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 1/31/2018
    Power Snatch + OH Lunge (Left) + OH Lunge (Right) (6 x (3+3+3))
    Power Snatch + Overhead Lunge on Left Leg + Overhead on Right Leg
    3 Power Snatch
    3 OH Lunge (Left leg)
    3 OH Lunge (Right Leg)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    75 Double Unders (3 min of attempts)
    50 Sit-ups
    25 Pull-ups
    12 DB Split Cleans (50/35)
  • Workout

  • Tuesday 1/30/2017
    A: Split Clean (Find 1RM)
    WOD: Metcon (Time)
    10 Rounds:
    10 Toes 2 Bar
    5 Hang Squat Cleans (135/85)
  • Workout

  • Monday 1/29/2018
    A: Back Squat (8 Minutes to establish today's 1RM)
    Rest 2 Minutes
    B: Metcon (AMRAP - Reps)
    6 Minute AMRAP:
    Back Squats @ 75% of today's 1RM
    WOD: CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24" / 20"
  • Workout

  • Saturday 1/27/2017
    Metcon (Time)
    Partner Chipper
    2000 Meter Row
    100 KB Swings (55/35)
    80 Sit-ups
    60 Hang Power Cleans (135/95)
    40 Burpee Pull-Ups
    20 Strict Handstand Push-ups
  • Workout

  • Friday 1/26/2018
    Deadlift (10-9-8-7-6-5-4-3-2-1)
    As Heavy as Possible each set (building), complete 1 set every 2 minutes.
    Karen (Time)
    For Time:
    150 Wall-Ball Shots, 20# / 14#
  • Workout

  • Thursday 1/25/2018
    Snatch + Hang Snatch + High Hang Snatch + Snatch Balance (15 Minutes to build to a 1RM)
    Squat Snatch + Hang Squat Snatch (from the knee) + High Hang Squat Snatch (from the hip) + Snatch Balance
    WOD: Metcon (Time)
    21-15-9
    Power Snatch (115/75)
    KB Swings (55/35)
    Double Unders (2 x reps)
  • Workout

  • Wednesday 1/24/2018
    A: Metcon (AMRAP - Reps)
    10 Rounds:
    (3 Minutes each Rounds)
    150 Meter Row (As fast as possible)
    30 Second AMRAP Burpees
    B: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    5 Handstand Push-ups
    5 Deadlifts (275/155)
    5 Box Jump Overs (24/20)
  • Workout

  • Tuesday 1/23/2018
    Clean + Hang Clean + High Hang Clean + S2OH (7 x 1, building in weight)
    Squat Clean + Hang Squat Clean (from the knee), High Hang Squat Clean + Shoulder 2 Overhead
    WOD: Metcon (Time)
    7 Rounds:
    12 Burpees
    6 Clean & Jerks (135/85)
    3/2 Ring Muscle Ups
  • Workout

  • Monday 1/22/2018
    Front Squat (7 x 4 @ 75-80%)
    CrossFit Games Open 17.3 (AMRAP - Reps)
    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches (95# / 65#)
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches (135# / 95#)

    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches (185# / 135#)

    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches (225# / 155#)

    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches (245# / 175#)

    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265# / 185#)

    *If all reps are completed, time cap extends by 4 minutes.
    CrossFit Games Open 17.3 Scaled (AMRAP - Reps)
    Prior to 8:00, complete:
    3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches (45# / 35#)
    Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches (75# / 55#)

    *Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches (95# /65#)

    *Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches (115# / 75#)

    *Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches (135# / 95#)

    Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch (155# / 105#)

    *If all reps are completed, time cap extends by 4 minutes.

    * Power snatches with overhead squats permitted
  • Workout

  • Saturday 1/20/2018
    WOD: Metcon (AMRAP - Rounds and Reps)
    Teams of 2:
    25 Minute AMRAP
    60 DB Snatch (50/35)
    50 Wall Balls (20/14)
    40 Single Arm DB S2OH
    30 Cal Row
    *One person works at a time. Alternate as needed
  • Workout

  • Friday 1/19/2018
    A: Thruster (3 reps EMOM, (15 sets))
    Pick a tough weight to use for all sets.
    WOD: Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
  • Workout

  • Thursday 1/18/2018
    A: Snatch (1 rep every 30 seconds (10 sets))
    Rest 2 minutes
    B: Snatch (1 rep every minute (10 sets))
    WOD: CrossFit Games Open 12.1 (AMRAP - Reps)
    7-Minute AMRAP of:
    Burpees to a 6" target
  • Workout

  • Wednesday 1/17/2018
    Clean + Push Press + Clean + Push Jerk + Clean + Split Jerk (5 x 1, building in weight)
    WOD: Metcon (Time)
    15-10-15
    Front Squats (185/125)
    C2B Pull-ups
    KB Swings (70/55)
    Toes 2 Bar
  • Workout

  • Tuesday 1/16/2018
    A: Metcon (Distance)
    20 Minute AMRAP:
    With a partner, Row for Max Meters
    *switch every 200 meters*
    B: Metcon (Time)
    5 Rounds:
    5 Muscle Ups
    10 Power Cleans (135/85)
    15 Wall Balls (20/14) (10')
    20 Double Unders
  • Workout

  • Monday 1/15/2018
    A: Back Squat (7 Minutes to build to a heavy 1 rep)
    B: Metcon (AMRAP - Reps)
    5 Minute AMRAP:
    Back Squat
    *Use 80% of today's heavy single
    RX: CrossFit Games Open 17.2 (AMRAP - Reps)
    12 Minute AMRAP

    2 rounds of:
    50-ft. weighted walking lunge
    16 toes-to-bars
    8 power cleans
    Then 2 rounds of:
    50-ft. weighted walking lunge
    16 bar muscle-ups
    8 power cleans

    M: 50-lb. dumbbells
    F: 35-lb. dumbbells

    * alternating between toes-to-bars and bar muscle-ups every 2 rounds
    Scale: CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
    12 Minute AMRAP

    2 rounds of:
    50-ft. weighted walking lunge
    16 hanging knee-raises
    8 power cleans
    Then 2 rounds of:
    50-ft. weighted walking lunge
    16 chin-over-bar pull-ups
    8 power cleans

    M: 35-lb. dumbbells
    F: 20-lb. dumbbells

    * alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
  • Workout

  • Saturday 1/13/2018
    Metcon (Time)
    Teams of 2:
    3 Rounds:
    30 Clean and Jerks (135/95)
    40 Burpees over Bar
    50 Wall Balls (20/14) (10')
    60 Double Unders (Each)
  • Workout

  • Friday 1/12/2018
    Shoulder 2 Overhead + Front Squat (5 sets of 5- S2OH + 5 - Front Squats)
    building in weight
    RX: Metcon (Time)
    60 C2B Pull-ups for time
    *EMOM 3 Deadlifts (275/185)
    RX+: Metcon (Time)
    30 Muscle-ups for time
    *EMOM 3 Deadlifts (275/185)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 1/11/2018
    Hang Power Clean (15 Minutes to find a 10 Rep Max)
    WOD: Metcon (Time)
    21-15-9
    Ring Dips
    Thrusters (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 1/10/2018
    Snatch + Overhead Squat (10 x 1;Tempo @32X1)
    Full Squat Snatch + Overhead Squat
    Building in weight
    Metcon (Time)
    30-20-10
    Hang Power Snatch (75/55)
    Front Rack Lunges (75/55)
  • Workout

  • Tuesday 1/9/2018
    Metcon (Calories)
    10 Rounds:
    30 Second Row Sprint
    *Rest 90 seconds
    **Score is total Calories
    Metcon (Time)
    3 Rounds:
    30 Wall Balls (20/14) (10')
    20 Burpees over 45lb Plate
    Photo Credit: Brittany Page Photography, #recklessrowathon
  • Workout

  • Monday 1/8/2018
    A1: Back Squat (5 reps every 2 minutes (10 sets))
    Also complete 20 Double unders
    WOD: Metcon (AMRAP - Reps)
    12 Minute EMOM:
    12 Sit-ups
    M.E. KB Swings (70/55)
  • Workout

  • Saturday 1/6/2018
    Metcon (Time)
    Teams of 2:
    50 Deadlifts (135/95) (RX+:185/125)
    50 Toes 2 Bar
    800 Meter Row (each)
    50 Front Squats (135/95) (RX+:185/125)
    50 Push-ups
    400 Meter Row (each)
    50 Shoulder 2 Overhead (95/65) (RX+: 135/95)
    50 Burpees
    200 Meter Row (each)
    50 Pull-ups
    100 Meter Row (each)
  • Workout

  • Friday 1/5/2018
    High-Hang Clean (15-20 minutes to build to a 2RM)
    WOD1: Metcon (AMRAP - Reps)
    5 Minute AMRAP:
    Burpees
    WOD2: Metcon (AMRAP - Reps)
    4 Minute AMRAP:
    Box Jumps (24/20)
    WOD3: Metcon (AMRAP - Reps)
    3 Minute AMRAP:
    Wall Balls (20/14) (10')
    WOD4: Metcon (AMRAP - Reps)
    2 Minute AMRAP:
    Pull-ups
    WOD5: Metcon (AMRAP - Reps)
    1 Minute AMRAP:
    KB Swings (55/35)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Thursday 1/4/2018
    High Hang Snatch + Hang Snatch + Snatch (15 Minutes to build to a Max)
    WOD: Metcon (Time)
    50-40-30-20-10
    Unbroken Double Unders (2 attempts only ea. set)
    20 DB Snatch (50/35)
    2/1 Muscle Ups
  • Workout

  • Wednesday 1/3/2018
    Thruster + Front Squat + Thruster (5 Sets, building to a heavy set.)
    From the Rack
    3- Thrusters
    2- Front Squats
    1- Thruster
    WOD: Metcon (Time)
    21-15-9
    Deadlifts (225/155)
    Toes 2 Bar
  • Workout

  • Tuesday 1/2/2018
    A: 1000m Row (Time)
    Max Effort 1000m Row
    Rest while partner rows.
    B: 1000m Row (Time)
    Max Effort 1000m Row
    Rest while partner rows
    C: 1000m Row (Time)
    Max Effort 1000m Row
    WOD: Metcon (AMRAP - Rounds and Reps)
    7 Minute AMRAP:
    3 Power Cleans (155/95)
    5 Front Squats (155/95)
    2 Shoulder 2 Overhead (155/95)
    RX+ = (185/105)
    Photo Credit: Brittany Page Photography, #RecklessRowathon
  • Workout

  • Monday 1/1/2018
    Happy New Year Leverage Family!
    New Years Day (AMRAP - Rounds and Reps)
    20 minute and 18 second AMRAP:

    20 Burpees
    18 Hang Power Snatch (45/35)
    Jan 31 - Double-Unders (3:1 Singles)
    Feb 28 - Pull-Ups
    Mar 31 - AbMat Sit-Ups
    April 30 - Overhead Squat (45/35)
    May 31 - Push-Ups
    June 30 - Kettlebell Swings (55/35)
    July 31 - Thrusters (45/35)
    Aug 31 - Overhead Lunges (25/15 plate)
    Sept 30 - Knees 2 Elbows
    Oct 31 - Push Press (45/35)
    Nov 30 - Box Jumps (24/20)
    Dec 31 - Hang Squat Clean (45/35)
    *The number of power snatch reps will increase by 1 every round.
  • Workout

  • Saturday 12/30/2017
    Metcon (AMRAP - Rounds and Reps)
    In teams of 2:
    20 Minute Amrap:
    Partner 1: 500 Meter Row
    Partner 2:
    AMRAP:
    9 Deadlifts (115/75)
    6 Hang Power Cleans
    3 Shoulder 2 Overhead
    *switch and continue until time expires
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 12/29/2017
    A1: Thruster (21 reps for max load)
    1 unbroken set of 21 as heavy as possible.
    A2: Thruster (15 reps for max load)
    1 unbroken set of 15 as heavy as possible.
    *Begins at the 4 minute mark.
    A3: Thruster (9 reps for max load)
    1 unbroken set of 9 as heavy as possible.
    ** Begins at the 8 minute mark.
    WOD: Metcon (Time)
    4 Rounds:
    250 Meter Row
    20 Box Jump Overs (30/24)
    15 DB Snatch (50/35)
    10 Thrusters (95/65)
    *set must be unbroken
    5 Burpees Over the Bar
  • Workout

  • Thursday 12/28/2017
    A: Front Squat (1 rep EMOM X 12 Minutes)
    Only 1 weight change once clock starts.
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    2-2-4-4-6-6-8-8-10-10....
    C2B Pull-ups
    Snatch (95/65)
    *At 5 minutes increase weight to (115/75)
    ** At 10 minutes increase weight to (135/85)
  • Workout

  • Wednesday 12/27/2017
    A: Overhead Squat (3 reps every 2 minutes (10 Sets) @ 80%)
    5k Row (Time)
    Max Effort 5k Row
  • Workout

  • Tuesday 12/26/2017
    WOD: Metcon (AMRAP - Reps)
    Partner WOD:
    30 Minute AMRAP:
    150 Wall Balls (20/14) (10')
    75 Deadlifts (135/85)
    150 Burpees
    75 Hang Cleans (115/75)
    150 KB Swings (55/35)
    75 Shoulder 2 Overhead (96/65)
  • Workout

  • Saturday 12/23/2017
    12 Days of Christmas (Time)
    1 Power Clean (115/75)
    2 Handstand Push-ups
    3 Front Squats (115/75)
    4 Sumo Deadlift Highpull (115/75)
    5 Kettlebell Swings (55/35)
    6 Box Jumps (24/20)
    7 Burpees
    8 Push-ups
    9 Wall Balls (20/14)
    10 C2B Pull-ups
    11 Deadlifts (115/75)
    12 Thrusters (115/75)
    *Just like the song, complete 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean, until final round when Thrusters down to Cleans have been completed.
  • Workout

  • Friday 12/22/2017
    A: Metcon (Weight)
    5 Rounds:
    (3 Minutes each round)
    15 Burpees
    20 DB Deadlifts (AHAP)
    B: Death by Push-ups (AMRAP - Rounds and Reps)
    Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on until you can't complete the required reps.

    (RX+ = Weighted vest)
    C: Death by Front Squats (135/95) (AMRAP - Rounds and Reps)
    Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on until you can't complete the required reps.
  • Workout

  • Thursday 12/21/2017
    Split Squat (4 x 12 each leg)
    WOD: Metcon (Time)
    8 - 16 - 24
    Pistols (Air Squats 2:1)
    Ring Dips
    Double Unders x 2 (Attempts)
    1 Rope Climb after each round
  • Workout

  • Wednesday 12/20/2017
    A: 1000m Row (Time)
    Max Effort 1000m Row
    Rest 3-5 minutes
    B: 500m Row (Time)
    Max Effort 500m Row
    WOD: Metcon (Time)
    3 Rounds:
    20 10 Meter Shuttle Runs
    20 Alt. DB Snatch (50/35)
    10 OH Stationary Lunges (75/55)(Each Leg)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 12/19/2017
    A: Snatch (3 Minute AMRAP @ 70% of 1RM)
    B: Snatch (2 Minute AMRAP @ 75% of 1RM)
    C: Snatch (1 Minute AMRAP @ 80% of 1RM)
    WOD: Partner Holleyman (Time)
    30 Rounds:
    (Partners alternate rounds)
    5 Wall Balls (20/14) (10 ft)
    3 Handstand Push-ups
    1 Power Clean (225/155)
  • Workout

  • Monday 12/18/2017
    Back Squat (15-10-5)
    Week 1:
    Begin with 60% of 1RM, and add accordingly for the sets of 10 & 5
    WOD: Metcon (4 Rounds for reps)
    4 Rounds:
    (1 min at each station)
    KB Swings (55/35)
    Burpee Box Jump Overs (30/24)
    Pull-ups
    Rest
    * Score will be total reps each round *
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Saturday 12/16/2017
    Metcon (Time)
    Teams of 2:
    50 Deadlifts (225/155)
    50 Cal Row
    40 Power Cleans (135/95)
    40 Toes 2 Bar
    30 Front Squats (135/95)
    30 Pull-ups
    20 Push Jerks
    20 Burpees
    100 Double Unders
    *Split Reps anyway.
  • Workout

  • Friday 12/15/2017
    Thruster (3 reps EMOM for 15 min.)
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    3 Rounds:
    5 Minute AMRAP-
    5 Box Jump Overs (30/24)
    10 Hang Power Cleans (165/105)
    10 DB Snatch (70/55)
    *Rest 2 Minutes after each AMRAP
    ** Begin next AMRAP wherever you left off on the previous.
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 12/14/2017
    Front Squat (12 Minutes to find a 2RM)
    WOD: Fran (Time)
    21-15-9
    Thrusters, 95# / 65#
    Pull-ups
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Wednesday 12/13/2017
    Bench Press (Find a 20 Rep Max)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    3-3-6-6-9-9-12-12-15-15-18-18....
    Push Press (95/65)
    Toes 2 Bar
    Deadlift (95/65)
    Burpees
  • Workout

  • Tuesday 12/12/2017
    A1: Metcon (AMRAP - Reps)
    3 Minute AMRAP:
    Cleans @ 80% of 1RM
    Rest 2 Minutes
    A2: Metcon (AMRAP - Reps)
    2 Minute AMRAP:
    Cleans @ 85% of 1RM
    Rest 2 Minutes
    A3: Metcon (AMRAP - Reps)
    1 Minute AMRAP:
    Cleans @ 90% of 1RM
    WOD: Metcon (Time)
    5 Rounds:
    400/300 Meter Row
    25/20 Wall Balls (20/14) (10' Target)
    Rest 90 Seconds
  • Workout

  • Monday 12/11/2017
    Back Squat (5 reps every 30 sec. (8 sets))
    RX: Metcon (Time)
    21-15-9
    C2B Pull-ups
    9-7-5
    Snatch (115/75)
    RX +: Amanda (Time)
    9-7-5
    Muscle-ups
    Snatch, 135#/95#
  • Workout

  • Saturday 12/09/2017
    CrossFit Poker (AMRAP - Reps)
    20 min AMRAP:
    Spades = Toes 2 Bar
    Hearts = KB Lunges (55/35)
    Clubs = Box Jumps (24/20)
    Diamonds = Hang Power Cleans (115/75)
    Jokers = 2 Rope Climbs
    Aces = 250 meter Row
    * Card value equals reps
    * Face cards equal 10 reps
  • Workout

  • Friday 12/8/2017
    Behind The Neck Jerk (8 x 4 building from 60%)
    WOD: Metcon (AMRAP - Rounds)
    10 Rounds:
    (2:30 each round)
    15 Double Unders
    10 Toes 2 Bar
    8 DB Snatch (50/35)
    6 OH Lunges (50/35)
  • Workout

  • Thursday 12/7/2017
    Hang Snatch (15-20 Minutes to find a 3RM)
    "Yes, with a squat....."
    WOD: Metcon (AMRAP - Rounds and Reps)
    16 Minute AMRAP:
    5/3 Muscle Ups
    20/15 Cal Row
    15 Burpees
    5 Deadlifts (315/225)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Wednesday 12/6/2017
    A: Overhead Squat (10 Minutes to build to a heavy 5 rep.)
    B: Good Mornings (3 x 20 with 2 minutes rest between sets)
    RX= (95/65lbs)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    1-2-3-4-5-6-7-8-9.....
    Thrusters (95/65)
    20 Double Unders
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 12/5/2017
    Clean and Jerk (1 rep every 90 sec. (10 sets))
    Building from 65%
    WOD: Metcon (Time)
    8 Rounds:
    15 Wall Balls (20/14)
    10 Box Jumps (24/20")
    5 C2B Pull-ups
  • Workout

  • Monday 12/04/2017
    Back Squat (5 reps every 45 sec @ 70% (10 Sets))
    Elizabeth (Time)
    21-15-9
    Clean, 135# / 95#
    Ring Dips
    Power Cleans
  • Workout

  • Saturday 12/02/2017
    Metcon (AMRAP - Rounds and Reps)
    25 Minute AMRAP:
    400 Meter Run
    40 Sumo Deadlift Highpull (95/65)
    40 Burpees over the Bar
    400 Meter Run
    60 Front Squats (95/65)
    60 Push ups
    400 Meter Run
    40 Push Press (95/65)
    40 Toes 2 Bar
  • Workout

  • Friday 12/01/2017
    Front Squat (Find a 10RM from the Floor)
    WOD: Metcon (Time)
    1000 Meter Row
    50 Push-ups
    1000 Meter Row
    25 DB Clean & Jerks (50/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 11/30/2017
    A1: Snatch (1 rep every 30 seconds for 5 minutes (Same weight))
    A2: Snatch (1 rep every 90 sec. (5 sets) building in weight)
    WOD: Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    15 Sit-ups
    10 Thrusters (95/65)
    5 Box Jump Overs (24/20)
  • Workout

  • Wednesday 11/29/2017
    A1: Bench Press (5-5-3-3-1-1)
    A2: DB Row (15 Per Arm after each set of Bench)
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9......
    Hang Power Snatch (115/75)
    Lateral Burpees Over the Bar
  • Workout

  • Tuesday 11/28/2017
    Clean Pull + Clean (Clean Pull 1.1.1.1 + Squat Clean 1.1 (10 sec rest))
    8 sets
    WOD: Metcon (Time)
    50-40-30-20-10
    Double Unders
    25-20-15-10-5
    Hang Power Clean (95/65)
    5-5-5-5-5
    Strict Pull-ups
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Monday 11/27/2017
    Back Squat (5 reps EMOM for 12 minutes)
    Choose a weight that will be tough for 5 reps. After 6 sets, adjust the weight accordingly.
    WOD: Metcon (Time)
    4 Rounds:
    16 KB Swings (55/35)
    8 Toes 2 Bar
    4 Front Squats (75% of 1RM)
    2 Muscle Ups
    This years Feed My Starving Children volunteers.
  • Workout

  • Saturday 11/25/2016
    Metcon (AMRAP - Rounds and Reps)
    "Partner Jack"
    20 Minute AMRAP:
    10 Push Press (115/85)
    10 KB Swings (55/35)
    10 Box Jumps (24/20)
    *1 partner will complete a round, and then rest.
  • Workout

  • Friday 11/24/2017
    Metcon (Time)
    Thanksgiving Day Recovery WOD:
    * One partner working at a time:
    60 Box Jumps (24/20)
    60 Jumping Pull-ups
    60 Kettlebell Swings (55/35)
    60 Walking Lunges (EACH PERSON)
    60 Knees-2-Elbows
    60 Push Press (75/55lbs)
    60 Good Mornings (45/35) (EACH)
    60 Wall Ball Shots (20/14lbs)
    60 Partner Burpees (Jump over partner)
    60 Double-unders (Each Person)
    then:
    2 min Max Calorie Row. (Post cal to comments)
    (** RX+ = 100 reps**)
  • Workout

  • Happy Thanksgiving 11/23/2017
    WOD: Metcon (Time)
    Partner WOD:
    2 Rounds:
    (Reps only count while partner is performing their hold.)
    50 Box Jump Overs
    (Partner holds 1 Arm KB Front Rack)
    50 Pull Ups
    (Partner holds plank (elbows)
    50 Burpees
    (Partner holds hollow body)
    50 Wall Balls Over Rig to Partner
    50 Toes 2 Bar
    (Partner holds wall handstand
  • Workout

  • Wednesday 11/22/2017
    Snatch (3.2.1, 3.2.1, 3.2.1)
    Each set heavier than the previous
    Max Distance Farmers Carry (70/55) (Distance)
    70/55lb KB in each hand, 40' down and back as many times as possible. 1 Attempt only.
    WOD: Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    6 Deadlifts (275/185)
    4 Bar Facing Burpees
    2 Ring Muscle Ups (4 Bar MU/ 6 C2B Pull-ups)
  • Workout

  • Tuesday 11/21/2017
    Clean + Thruster + Hang Clean +Thruster (15 Minutes to build to a heavy single)
    Squat Clean +Thruster + Hang Squat Clean + Thruster
    WOD: Metcon (Time)
    42-30-18
    Wall Balls (20/14)
    21-15-9
    KB Swings (70/55)
    12 Foot Handstand Walk after each Round
    *Scale with 5 Wall Walks
  • Workout

  • Monday 11/20/2017
    Back Squat (6 x 3, building from 60%)
    WOD: Metcon (Time)
    10 Rounds:
    5 Thrusters (115/75)
    5 C2B Pull-ups
    Great job by all who competed at CrossFit Rise this weekend.
  • Workout

  • Saturday 11/18/2017
    Metcon (Time)
    Partner WOD:
    (Split reps evenly)
    100 Walking Lunges
    50 Pull-Ups
    100 Box Jumps
    50 Push-Ups
    100 Hang Squat Cleans (95/65#)
    50 Partner Med Ball Sit-Ups
    (EACH partner does 50 sit-ups)
  • Workout

  • Friday 11/17/2017
    Thruster (5 x 15, 1 min rest between sets)
    All sets at the same weight
    Death By Toes 2 Bar (AMRAP - Rounds and Reps)
    Minute 1 complete 1 rep, minute 2 complete 2 reps, minute 3 complete 3 reps, and continue until you cannot complete the required number of reps in that minute.
    Death by DB Snatch @ 55/35lbs (AMRAP - Rounds and Reps)
    Minute 1 complete 1 rep, minute 2 complete 2 reps, minute 3 complete 3 reps, and continue until you cannot complete the required number of reps in that minute.
  • Workout

  • Thursday 11/16/2017
    Deadlift + Hang Clean + Front Squat + Jerk (5 sets of:)
    5 Deadlifts
    4 Hang Squat Cleans
    3 Front Squats
    2 Split Jerks
    EMOM: Metcon (AMRAP - Rounds)
    15 Minute EMOM
    Minute 1: 10 Burpees
    Minute 2: 20 Sumo Deadlift High Pulls (75/55)
    Minute 3: 20 Push Press (75/55)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 11/15/2017
    A: Metcon (Time)
    6 Rounds:
    15/10 Hang Power Snatch (75/55)
    *rounds must be unbroken
    B: Metcon (Time)
    21-15-9
    Pull-ups
    Pistols
    Handstand Push-ups
    Double Unders (42-30-18)
  • Workout

  • Tuesday 11/14/2017
    Clean (2 reps EMOM (10 sets))
    Building from 70%
    WOD: Metcon (Time)
    10 Rounds :
    250 Meter Row
    15 Push-ups
  • Workout

  • Monday 11/13/2017
    Back Squat (7 x 1.1.1 (20 seconds rest between reps))
    Building in weight
    CrossFit Games Open 17.1 (Time)
    For time:
    10 snatches
    15 burpee box jump-overs
    20 snatches
    15 burpee box jump-overs
    30 snatches
    15 burpee box jump-overs
    40 snatches
    15 burpee box jump-overs
    50 snatches
    15 burpee box jump-overs

    M: 50-lb. dumbbell / 24-in. box
    F: 35-lb. dumbbell / 20-in. box

    Time cap: 20 minutes
    CrossFit Games Open 17.1 Scaled (Time)
    For time:
    10 snatches
    15 burpee box jump-overs
    20 snatches
    15 burpee box jump-overs
    30 snatches
    15 burpee box jump-overs
    40 snatches
    15 burpee box jump-overs
    50 snatches
    15 burpee box jump-overs

    M: 35-lb. dumbbell / 20-in. box (step-ups OK)
    F: 20-lb. dumbbell / 20-in. box (step-ups OK)

    Time cap: 20 minutes
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 11/11/2017
    21 Guns (AMRAP - Rounds and Reps)
    21 minute AMRAP :

    500 Meter Row
    21 pushups
    21 box jumps (24”/20”)
    15 burpees
    9 pull-ups

    RX+ = Weighted Vest

    A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the CrossFit community, to honor all of our Nation's Warriors who were willing to put their lives on the line, so that we may have freedom. Today we will remember that we are free because of these men and women.

    This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
    Thank you to all who are currently serving or have served in the past.
  • Workout

  • Friday 11/10/2017
    Deadlift (5-5-5-3-3-3)
    building in weight
    WOD: Metcon (Time)
    21-18-15-12-9-6-3
    Thruster (65/45)
    Double Unders
    Lateral Burpees Over The Bar
  • Workout

  • Thursday 11/09/2017
    Hang Power Clean (5 Reps, Every 2 Minutes (10 sets))
    All sets as heavy as possible
    WOD: Metcon (Time)
    2 Rounds:
    500 Meter Row
    50 DB Snatch (50/35)
    50 Wall Balls (20/14)
  • Workout

  • Wednesday 11/08/2017
    Thruster (15 minutes to find a 2 Rep Max)
    From the floor
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    30 Double Unders
    15 Hang Power Clean & Jerks (95/65)
  • Workout

  • Tuesday 11/7/2017
    Snatch + Hang Snatch + Overhead Squat + Hang Snatch + Snatch (5 x 1, building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    21 Deadlifts (135/95)
    15 Pull-ups
    9 Handstand Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 11/6/2017
    A: Back Squat (Build to 3 x 3 AHAP in 12 Minutes)
    Fight Gone Bad (3 Rounds for reps)
    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20" (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
  • Workout

  • Saturday 11/4/2017
    As many of you know already, our buddy Mike Burrell is headed into the hospital again next Tuesday (11/7) to undergo another procedure to, once and for all, fix the underlying issue causing him to continue to have the drains. We decided to put this workout together to let Mike know that his Leverage Family has his back, and we can't wait for him to get back in here working out with us all.
    This workout is a Partner Wod, because any challenge we may go through in life is always a little easier to handle with a team supporting you.
    Mike was diagnosed with Stage 4 Colon and Liver Cancer on 12/29/2015, which is why we have the times and rep schemes for this wod.
    4 Thrusters, because Mike beat Stage 4 Cancer.
    12 Lunges, (December) Lunges have always been a difficult movement for Mike, but now knowing that he can overcome a Stage 4 Cancer Diagnosis, Lunges are just one more thing on the list to beat.
    29 MInutes of work , 20 minute AMRAP plus a 9 minute AMRAP.
    The 20 Minute AMRAP will make you prove that you are willing to fight for it. Mike has gone through a grueling 2 year battle and came out on top, so this first section is a representation of that.
    The 9 Minutes to establish a 1RM represents the strength that Mike has shown both Mentally and Physically these last 2 years.
    A: Mike's Brigade (Part A) (AMRAP - Reps)
    Partner Wod-
    20 Minute AMRAP:
    Partner A works for 1 minute
    Partner B rests that minute, then switch
    4 Thrusters (95/65)
    12 Lunges
    Max Effort Bar Facing Burpees until the minute runs out.
    *Score is total number of burpees that your team completed.
    B: Mike's Brigade (Part B) (Weight)
    9 Minutes to establish:
    1RM Power Clean
    *score is combined team weight
  • Workout

  • Friday 11/3/2017
    Deadlift (3-2-1-1-1)
    WOD: Metcon (Time)
    15 Right Arm DB Thrusters (50/35)
    15 Left Arm DB Thrusters
    21 KB Swing (55/35)
    10 R-Arm DB Thrusters
    10 L-Arm DB Thrusters
    15 KB Swings
    5 R-Arm DB Thrusters
    5 L-Arm DB Thrusters
    9 KB Swings
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Thursday 11/2/2017
    Snatch Grip Deadlift + Snatch + Hang Snatch + Overhead Squat (7 x 1, building in weight)
    Snatch Grip Deadlift back to floor, then a full Squat Snatch, to the hip, then a Hang Squat Snatch, stand it up and finally a Overhead Squat
    WOD: Metcon (Time)
    10-9-8-7-6-5-4-3-2-1
    Pull-ups
    1-2-3-4-5-6-7-8-9-10
    Hang Squat Snatch (115/75)
    *RX+ = Unbroken for all!
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Wednesday 11/1/2017
    A1: Death by Clean & Jerk (95/65) (AMRAP - Rounds and Reps)
    Complete 1 rep the first minute, 2 reps the second minute, 3 the third, and so on, until you can't complete the required number of reps.
    A2: Death by Calorie Row (AMRAP - Rounds and Reps)
    Ladies complete 1 cal every minute and Guys complete 2 cal, so 1/2 first minute, 2/4 the second minute, 3/6 the third and so on, until you can't complete the required number of calories in a minute.
    A3: Metcon (Time)
    Teams of 2:
    Complete 20 Rope Climbs for time.
  • Workout

  • Tuesday 10/31/2017
    Bench Press (8 x 2, building in weight)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    15 Burpee Wall Balls (20/14)
    10 Handstand Push-ups
  • Workout

  • Monday 10/30/2017
    A: Overhead Squat (7 x 2 @ 32X1)
    RX: Metcon (Time)
    10-8-6-4-2
    C2B Pull-ups
    Front Squats (185/115)
    RX+: Metcon (Time)
    5-4-3-2-1
    Ring Muscle Ups
    Overhead Squats (165/105)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Saturday 10/28/2017
    Metcon (Time)
    With a partner:
    50-40-30-20-30-40-50
    Cal Row
    KB Swings (55/35)
    Thrusters (45/35)
    *KB must remain off the floor the entire workout, if dropped, set down, or thrown out of anger: Team 200 Meter Run**
  • Workout

  • Friday 10/27/2017
    Thruster (5 x 5 , building in weight)
    From the Rack
    WOD: Metcon (Time)
    2 Rounds:
    800 Meter Run
    50 Air Squats
    25 Toes 2 Bar
  • Workout

  • Thursday 10/26/2017
    Clean and Jerk (7 x 1.1.1 (15 sec rest between reps))
    rest 2 min between sets
    WOD: Metcon (Time)
    Bar Muscle Ups
    Men - 10-8-6-4-2
    Ladies - 5-4-3-2-1
    200 Meter Run between Rounds
    Photo Credit: BRITTANY PAGE PHOTOGRAPHY (not Josh), #fatandstrong
  • Workout

  • Wednesday 10/25/2017
    Front Squat (6 x 2.2.2 (20 sec rest between 2's))
    3 min rest between sets
    WOD: Metcon (Time)
    75 Double Unders
    then-
    3 Rounds:
    10 Power Snatch (135/85)
    10 Overhead Squats (135/85)
    then-
    75 Double Unders
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 10/24/2017
    A: Snatch (10 Minute EMOM, 2 reps)
    WOD: Metcon (Time)
    50 Deadlifts (185/125lbs)
    40 Double Unders
    30 C2B Pull-ups
    20 Box Jumps (24"/20")
    10 Squat Cleans (185/125lbs)
    *RX+ = 225/155lbs , and 30"/24"
  • Workout

  • Monday 10/23/2017
    Back Squat (10 x 1, with 5 second pause at bottom)
    WOD: Metcon (Time)
    800 Meter Run
    50 Burpees onto a 45lb Plate
    800 Meter Run
  • Workout

  • Saturday 10/21/2017
    WOD: Metcon (AMRAP - Rounds and Reps)
    Partner WOD (Relay Style)
    20 Minute AMRAP:
    15/10 Calorie Row
    10 Burpees
    10 Wall Balls (25/20#)
    200m Run
  • Workout

  • Friday 10/20/2017
    Deadlift + Hang Clean + Front Squat + Jerk + Back Squat + Jerk (1 rep EMOM for 10 minutes)
    same weight for all sets.
    WOD: Metcon (Time)
    Buy in:
    30 Thrusters (45/35)
    then:
    3 Rounds:
    200 Meter Run
    15 DB Snatches (50/35)
    Cash Out:
    30 Thrusters (45/35)
  • Workout

  • Thursday 10/19/2017
    Push Press (6 x 6, building)
    WOD: Metcon (Time)
    3 Rounds:
    10 Hang Power Cleans (155/95)
    20 Toes 2 Bar
    30 Air Squats
  • Workout

  • Wednesday 10/18/2017
    A: Snatch Balance (8 x 2 Focus on speed and form)
    A2: 2 Minute Max Double Unders (AMRAP - Reps)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    8 Deadlifts (225/155)
    8 Handstand Push-ups
    8 KB Swings (55/35)
  • Workout

  • Tuesday 10/17/2017
    A: Hang Clean + Clean (1 set every 90 seconds (12 sets))
    WOD: Metcon (Time)
    10-8-6-4-2
    Power Snatch (135/85)
    20-18-16-14-12
    C2B Pull-ups
  • Workout

  • Monday 10/16/2017
    A: Back Squat (5 x 3 1-1/4 Squats building from 70%)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    20 Burpees
    20 OH DB Lunges (35/20)(ea. hand)
    *15 Minute Time Cap*
  • Workout

  • Saturday 10/14/2017
    Wod: Metcon (AMRAP - Reps)
    25 Minute AMRAP:
    400 Meter Run
    40 Sumo Deadlift High Pull (95/65)
    40 Burpees over the Bar
    400 Meter Run
    60 Front Squats (95/65)
    60 Push-ups
    400 Meter Run
    40 Push Press (95/65)
    40 Toes 2 Bar
  • Workout

  • Friday 10/13/2017
    A: Deadlift (10 x 2, building (Touch and Go))
    WOD: Helen (Time)
    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups
  • Workout

  • Thursday 10/12/2017
    Front Squat (6 x 3 building from 60%)
    WOD: Metcon (Time)
    21-15-9
    Thrusters (95/65)
    Box Jump Overs (24/20)
    200 Meter Run
  • Workout

  • Wednesday 10/11/2017
    A: Snatch + Hang Snatch + Overhead Squat (5 sets, building in weight)
    Full Squat Snatch + Hang Squat Snatch + Overhead Squat
    WOD: Metcon (Time)
    4 Rounds:
    300 Meter Row
    15 Pull-ups
    30 Sit-ups
    15 Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 10/10/2017
    Clean + Push Press (7 sets of 3 Cleans + 1 Push Press)
    Squat Clean + Push Press
    Building in weight
    WOD: Metcon (Time)
    60-40-20
    Double Unders
    30-20-10
    KB Swings (55/35)
    15-10-5
    Power Snatch (115/75)
  • Workout

  • Monday 10/9/2017
    A: Back Squat (5-4-3-2-1)
    No more than 2 minutes rest between sets. 1st set should start at 50% of 1RM and build from there.
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    7 Toes 2 Bar
    7 Strict Handstand Push-ups
    7 Deadlifts (155/100)
    7 Power Cleans (155/100)
  • Workout

  • Saturday 10/7/2017
    WOD:: Metcon (Time)
    Teams of 2:
    100 Cal Row
    100 Meter Overhead Plate Carry (each 45/25)
    80 Burpees over the Rower
    100 Meter Overhead Plate Carry (45/25)
    60 Pull-ups
    100 Meter Overhead Plate Carry (45/25)
    40 Box Jumps (24/20)
    100 Meter Overhead Plate Carry (45/25)
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 10/6/2017
    A1: 300 Meter Run (Time)
    90 sec rest
    A2: 300 Meter Run (Time)
    90 sec rest
    A3: 300 Meter Run (Time)
    90 sec. rest
    A4: 300 Meter Run (Time)
    90 sec. rest
    A5: 300 Meter Run (Time)
    WOD: Metcon (Time)
    100 Thrusters (95/65)
    *EMOM complete 5 Burpees. This includes the start of the workout.
    **RX+ = (135/95)
  • Workout

  • Thursday 10/5/2017
    A1: Clean + Hang Clean (15 Minutes to build to a heavy 1 rep.)
    Squat Clean + Hang Squat Clean
    WOD: Metcon (Time)
    3 Rounds:
    10 Deadlifts (185/135)
    20 Wall Balls (20/14)
    40 Double Unders
    Where's Billy?!?!?
  • Workout

  • Wednesday 10/4/2017
    A1: Deadlift (4 x 8 building in weight)
    A2: Hollow Rock (4 x 15)
    Alternate sets with Deadlifts.
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    5 Ring Dips
    10 HR Push-Ups
    15 Goblet Squats (55/35)
  • Workout

  • Tuesday 10/3/2017
    A: Bench Press (8 x 5 building in weight)
    WOD: Metcon (Time)
    4 Rounds:
    15 Overhead Squats (115/75)
    25 KB Swings (55/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 10/2/2017
    Back Squat (2 reps every 90 sec. (6 sets))
    As Heavy As Possible.
    WOD: Metcon (Time)
    30 Clean & Jerks (135/95)
    400 Meter Run
    30 Clean & Jerks (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 9/30/2017
    WOD: Metcon (Time)
    In Teams of 2:
    50 Back Squats (45/35)
    50 Front Squats
    50 Overhead Squats
    200 Meter Run
    50 Strict Press (45/35)
    50 Push Press
    50 Push Jerks
    200 Meter Run
    50 Hang Squat Cleans (45/35)
    200 Meter Run
    50 Hang Power Snatches (45/35)
    200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 9/29/2017
    Skill Work
    A1a: Double-Unders (10 Minutes to practice, and attempt a max rep set)
    If proficient at Doubles, work on Triples instead
    A1b: Triple Unders (10 minutes to practice and attempt a Max rep set)
    Weightlifting
    A2: Front Squat (7 Minutes to find a 1RM)
    Rest 5 Minutes then:
    A3: Metcon (Time)
    For Time:
    30 Squat Cleans (185/135)
    *RX+ = (225/155)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 9/28/2017
    EMOM: Metcon (Weight)
    12 Minute EMOM:
    3 Thrusters (at a tough weight)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    20 Burpees
    10 C2B Pull-ups
    *RX+ = 5/3 Muscle-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 9/27/2017
    A1: 2k Row (Time)
    Max Effort 2k Row
    A2: Metcon (Time)
    For Time:
    10/7 Rope Climbs
    A3: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    4 Deadlift (275/185)
    6 Handstand Push-ups
    8 KB Swings (70/55)
  • Workout

  • Tuesday 9/26/2017
    Push Press + Split Jerk (5 sets building in weight)
    5 Push Press
    +
    2 Split Jerk
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    2 Shoulder Press (95/65)
    3 Push Press
    5 Split Jerks
    20 Sit-ups
  • Workout

  • Monday 9/25/2017
    A: Metcon (Time)
    Overhead Squat (135/75)
    -50 Reps for time
    RX+ = 165/95
    Wod: Metcon (Time)
    20-16-12-8-4
    Box Jumps (24/20)
    10-8-6-4-2
    Power Snatch (135/85)
  • Workout

  • Saturday 9/23/2017
    WOD: Metcon (Time)
    Buy in: 800 Meter Run

    21-18-15
    Sit Ups
    Push Ups

    18-15-12
    Calorie Row
    Burpees

    15-12-9
    Handstand Push-ups
    KB Swings (55/35)

    Cash Out: 800 Meter Run
  • Workout

  • Friday 9/22/2017
    A: Deadlift (6 x 3 @ 80%)
    WOD: Metcon (Time)
    3 Rounds:
    400 Meter Run
    15 Toes 2 Bar
    15 Push Press (115/75)
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 9/21/2017
    A: Power Clean + Front Squat + S2OH (5 sets building in weight.)
    Power Clean then Front Squat then Shoulder to Overhead
    3 Power Cleans + 2 Front Squats +1 Shoulder to Overhead.
    WOD: Metcon (Time)
    12 Minute AMRAP:
    30 Double Unders
    5 Hang Squat Cleans (135/85)
    200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 9/20/2017
    A1: Snatch (10 Minute EMOM x 3 reps @ 75%)
    A2: Clean (10 Minute EMOM x 2 reps @ 80%)
    A3: Back Squat (10 Minute EMOM x 1 rep @ 90%)
    Photo Credit: Brittany Page Photography
  • Workout

  • 9/16/2016
    No One Sweats Alone
    Kathy "Captain Courage" (Time)
    Buy-in:
    1 Overhead Squat (95/65)
    then

    400 meter Run
    10 Strict Pull-ups
    20 Push-ups
    30 KB Swings (55/35)
    40 Sit-ups
    50 Hang Power Cleans (95/65)
    40 Sit-ups
    30 KB Swings (55/35)
    20 Push-ups
    10 Strict Pull-ups
    400 meter Run

    Cash out:
    Max Effort Plank Hold

    *time of your plank hold will be deducted from your wod time.
    ** Can be done as a Partner WOD.
    In memory of our dear friend Kathy Rosheisen.
  • Workout

  • Friday 9/15/2017
    5k Run (Time)
    Max Effort 5k Run
    DB Deadlift (5 x 15, as heavy as possible)
    if time permits.
  • Workout

  • Thursday 9/14/2017
    A1: Power Snatch (15 min to establish a 10RM Touch & Go)
    WOD: Metcon (3 Rounds for reps)
    3 Rounds:
    (1 min at each station)
    KB Swings (70/55)
    Deadlift (185/125)
    Handstand Push-ups
    Toes 2 Bar
    Sumo Deadlift Highpull (70/55 KB)
    Rest
  • Workout

  • Wednesday 9/13/2017
    Hang Clean + Front Squat (15 Minutes to establish a 1RM)
    Hang Squat Clean + Front Squat
    WOD: Metcon (AMRAP - Rounds and Reps)
    18 Minute AMRAP:
    5 Hang Squat Cleans & Jerks (135/85)
    10 Burpees
    20 Double Unders (3:1 Singles)
  • Workout

  • Tuesday 9/12/2017
    A1: Metcon (Time)
    50 Back Squats for time (225/155)
    A2: Metcon (AMRAP - Rounds and Reps)
    6 Minute AMRAP:
    10 50' Shuttle Runs
    10 DB Hang Power Snatches (50/35)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/11/2017
    Todays wod will be considered a Hero WOD. Take some time to remember the victims, victims families, rescue workers and all others who participated in rescue efforts and that were affected by this tragic day.
    Never Forget!
    9/11 Tribute Wod (Time)
    9/11 Tribute WOD
    For Time:
    2001m Row or 2001m Run (1.25 miles)
    11 Box Jumps (30″ / 24″)
    11 Thrusters (125/ 85)
    11 Burpee Chest to Bar Pull-ups
    11 Power Cleans (175/ 120)
    11 HSPUs
    11 KB Swings (70/55)
    11 Toes to Bar
    11 Deadlifts (170/ 120)
    11 Push Jerks (110/ 75)
    2001m Row or 2001m Run (1.25 miles)
    ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

    The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
    The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

    I assure you, there are thousands of Islamic extremists that are actively planning and would execute far worse attacks than this. We must not forget and we must remain vigilant as a nation; this threat has not subsided.
  • Workout

  • Saturday 9/9/2017
    Metcon (Calories)
    20 Minute AMRAP:
    Teams of 2-
    20 Thrusters (115/75)
    20 Box Jumps (24/20)
    20 Burpees
    30 Thrusters (95/65)
    30 Box Jumps
    30 Burpees
    40 Thrusters (75/45)
    40 Box Jumps
    40 Burpees
    50 Thrusters (45/35)
    Max Calorie Row in Remaining Time
    *Score is Cals*
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 9/8/2017
    Deadlift + Power Clean + Front Squat (4 sets)
    10 Clean Grip Deadlifts
    3 Power Cleans
    Max Reps of Front Squats
    Lynne (AMRAP - Reps)
    5 Rounds for Max Reps of:
    Bodyweight Bench Press
    Pull-ups
  • Workout

  • Thursday 9/7/2017
    EMOM: Metcon (AMRAP - Rounds)
    Every 2 minutes-
    12 Rounds:
    300 Meter Row (Guys)
    250 Meter Row (Ladies)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    1 Rope Climb
    10 Thrusters (75/55)
    15 DB Snatch (50/35)
  • Workout

  • Wednesday 9/6/2017
    A: Snatch + Hang Snatch + Snatch Balance (7 x 1 building in weight)
    1 Full Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
    WOD: Metcon (AMRAP - Rounds and Reps)
    16 Minute AMRAP:
    7 Toes 2 Bar
    14 Burpee Box Jump Overs (24/20)
    21 Overhead Squats (75/55)
    28 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 9/5/2017
    A: Back Squat (2 x 1 rep every 15 seconds for 3 minutes)
    *Bar will stay on back the whole 3 minutes
    *Rest 3 minutes between sets
    WOD: Metcon (Time)
    3 Rounds:
    800 Meter Run
    21 Wall Balls (20/14)
    15 Push-ups
    9 Clean & Jerks (115/75)
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 9/4/2017
    Metcon (Time)
    “The Don”
    PARTNER WOD
    For time:
    66 Deadlifts, (110/65 lbs)
    66 Box Jumps, (24/20 in)
    66 Kettlebell Swings, (55/35 lbs)
    66 Knees To Elbows
    66 Sit-ups
    66 Pull-ups
    66 Thrusters, (45/35 lbs)
    66 Wall Balls, (20/14 lbs)
    66 Burpees
    66 Double Unders (3:1 Singles)
    *Split up reps any way you like.
  • Workout

  • Saturday 9/2/2017
    WOD: Metcon (Time)
    Teams of 2:
    800 Meter Run
    80 DB Snatches (50/35)
    80 DB Thrusters (50/35)
    80 Sit-ups
    400 Meter Run
    60 DB Snatches
    60 DB Thrusters
    60 Sit-ups
    200 Meter Run
    40 DB Snatches
    40 DB Thrusters
    40 Sit-ups
  • Workout

  • Friday 9/1/2017
    A1: Metcon (Calories)
    Partner WOD-
    16 Minute AMRAP:
    Max Calorie Row
    *Guys switch every 15cal, Ladies every 10cal.
    A2: Metcon (Time)
    1 Mile Run
    75 Push Press (75/55)
    50 Box STEP-UPS (24/20)
    25 Pull-ups
  • Workout

  • Thursday 8/31/2017
    A: Snatch (Build to a Heavy 2 Rep (not TnG))
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    21 Deadlifts (225/155)
    15 Front Rack Lunges (70/55 KB)
    9 KB Swings (70/55)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/30/2017
    A: Split Jerk (6 x 4, building from 60%)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    20 Burpees
    15 Clean & Jerks (115/75)
    200 Meter Run
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesdat 8/29/2017
    A: Clean (Find a heavy 5RM)
    WOD: Metcon (Time)
    75 Hang Power Snatches (75/55)
    *Complete 10 PUSH PRESS, every time you break up the above 75 reps
  • Workout

  • Monday 8/28/2017
    A: Back Squat (8 x 1, build to a 1RM)
    WOD: Metcon (Time)
    2 Rounds:
    500 Meter Row
    400 Meter Run
    30 Air Squats
    20 Box Jumps (24/20)
    10 Push-ups
    *rest 5 minutes between rounds*
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Saturday 8/26/2017
    Metcon (AMRAP - Rounds and Reps)
    25 Minute AMRAP:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 DB Snatch
    One partner completes as much work as possible while -
    Other Partner Runs 200 Meters
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 8/25/2017
    A: Deadlift (7 X 3, building from 70%)
    WOD: Metcon (Time)
    100 / 70 Calorie Row
    75 Sit-ups
    50 Goblet Squats (50/35lb DB)
    25 Clean & Jerks (95/65)
    Photo Credit: Brittany Page Photography, #RecklessRowathon2017
  • Workout

  • Thursday 8/24/2017
    Thruster + Front Squat (7 sets of 3 Thrusters + 5 Front Squats)
    Building in weight
    WOD: Metcon (AMRAP - Rounds and Reps)
    20 Minute AMRAP:
    100 Meter Run
    5 Wall Balls (20/14)
    100 Meter Run
    10 Wall Balls (20/14)
    100 Meter Run
    15 Wall Balls (20/14)
    100 Meter Run
    20 Wall Balls (20/14)
    200 Meter Run
    25 Wall Balls ....
    If you get to 40 Wall Balls, add another 100 meter run to the distance (300 meters)
  • Workout

  • Wednesday 8/23/2017
    Behind the Neck Press + Overhead Squat (2 press + 3 OHS, 20 mins to build to a heavy set)
    WOD: Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    2 Ring Muscle Ups
    4 Overhead Squats (155/105)
    6 Toes 2 Bar
    8 Burpees
  • Workout

  • Tuesday 8/22/2017
    Power Clean + Clean (7 x 1 (15 sec rest between P. Clean & Clean))
    Power Clean + Full Squat Clean
    Building in weight
    WOD: Metcon (Time)
    7 Rounds:
    9 KB Swings (55/35)
    9 Hang Power Cleans (115/75)
    6 Box Jump Overs (24/20)
    6 Push Press (115/75)
  • Workout

  • Monday 8/21/2017
    A: Back Squat (4 x 2 @ 95% of 1RM)
    WOD: Metcon (AMRAP - Rounds and Reps)
    15 Minute AMRAP:
    5 Pull-ups
    20 Double Unders
    10 Push-ups
    20 Double Unders
    15 Air Squats
  • Workout

  • Saturday 8/19/2017
    WOD: Metcon (Time)
    Teams of 2:
    800 Meter Run (together)
    then:
    100-80-60-40-20
    Double Unders (2:1 singles)
    KB Swings (55/35)
    Air Squats
    *Split reps evenly.
  • Workout

  • Friday 8/18/2017
    A: Deadlift + Clean + Front Squat (6 sets, building)
    5 Deadlifts + 1 Clean + 5 Front Squats
    WOD: Diane (Time)
    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups
  • Workout

  • Thursday 8/17/2017
    A: Metcon (AMRAP - Rounds and Reps)
    Death By Thrusters (135/85)
    1 rep - 1st minute
    2 reps - 2nd minute
    3 reps - 3rd minute
    *continue until you cant complete the required number of reps
    WOD: Metcon (Time)
    3 Rounds:
    60 Double Unders
    30 Sit-ups
    15 Hang Power Snatch (95/65)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 8/16/2017
    A: Behind the Neck Push Press (10 x 2 @ tough weight)
    building in weight
    1000m Row (Time)
    Max Effort 1000m Row
    Rest 2 minutes
    750m Row (Time)
    Max Effort 750 meter row
    Rest 2 minutets
    500m Row (Time)
    Max Effort 500m Row
    Rest 2 minutes
    250m Row (Time)
    Max Effort 250 meter row
    Photo Credit: Brittany Page Photography, #RecklessRowathon2017
  • Workout

  • Tuesday 8/15/2017
    A: Power Clean + Push Press + Push Jerk (5 sets )
    1 Power Clean
    3 Push Press
    3 Push Jerks
    WOD: Metcon (Time)
    2 Rounds:
    800 Meter Run
    30 Wall Balls (20/14)
    15 Toes 2 Bar
  • Workout

  • Monday 8/14/2017
    A1: Back Squat (4 x 4 @ 90% of 1RM)
    A2: DB Push Press (4 x Max Reps (50/35))
    Dumbbell Push Press
    WOD: Metcon (Time)
    Dumbbell "DT"
    5 Rounds
    12 DB Deadlifts (50/35)
    9 DB Hang Power Cleans
    6 DB Push Jerks
  • Workout

  • Saturday 8/12/2017
    WOD: Metcon (Time)
    50 Overhead Squats (115/75#)
    400 Meter Run
    50 C2B Pull-Ups
    400 Meter Run
    50 Hang Power Cleans (115/75)
    400 Meter Run
    50 Lateral Burpees over the Bar
    Photo Credit: Brandy Kennedy
  • Workout

  • Friday 8/11/2017
    A: Clean (15-20 Minutes to find a 1RM Clean)
    WOD: Metcon (Time)
    3 Rounds:
    30 DB Snatch (50/35)
    20 Front Rack Lunges (75/55)
    10 Handstand Push-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 8/10/2017
    A: Front Squat (Establish a 3RM)
    Start at 75% of 1RM, guys add 10lbs each set, ladies add 5lbs.
    WOD: Metcon (Time)
    4 Rounds:
    300 Meter Row
    15 Burpees over the Rower
    8 Pull-ups
    7 Clean & Jerks (155/105)
    Photo Credit: Brittany Page Photography, #recklessrowathon
  • Workout

  • Wednesday 8/9/2017
    Power Snatch + Overhead Squat + Snatch + Overhead Squat (2 Power Snatch + 2 OHS + 1 Snatch + 1 OHS x 6 sets)
    Building in weight
    WOD: Metcon (Time)
    100 Deadlifts (135/95)
    80 Sit-ups
    60 Wallballs (20/14)
    40 Push-ups
    20 Front Squats (135/95)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 8/8/2017
    A: Bench Press (8 x 4 (all sets above 80% of 1RM))
    B1: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B2: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B3: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B4: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B5: 400m Run (Time)
    Max Effort 400m Run
    2 Minute Rest
    B6: 400m Run (Time)
    Max Effort 400m Run
  • Workout

  • Monday 8/7/2017
    A1: Back Squat (4 x 6 @ 85% of 1RM)
    Rest 30 seconds
    A2: Metcon (No Measure)
    4 x 10 Burpee Box Jump Overs (30/24)
    2 Minutes Rest
    WOD: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    30 Double Unders
    10 KB Swings (70/55)
    10 Toes 2 Bar
  • Workout

  • Saturday 8/5/2017
    WOD: Metcon (AMRAP - Rounds and Reps)
    30 Minute AMRAP:
    200 Wall Balls (alt. every 20)
    60 Squat Cleans (135/95) - (alt. reps)
    200 Double Unders (alt. every 50)
    60 Power Snatch (95/65) (alt. reps)
  • Workout

  • Friday 8/4/2017
    Snatch (20 minutes to find a 1RM)
    WOD: Metcon (Time)
    30 Thrusters (135/85)
    1500 Meter Row
    30 Burpee Box Jump Overs (24/20)
  • Workout

  • Thursday 8/3/2017
    A: Metcon (Time)
    1 Mile Partner Sled Drag (90/65)
    *Partners Switch as needed
    ** "Resting " Partner will do a Farmers Carry (50/35) DB in each hand
    WOD: Metcon (AMRAP - Rounds and Reps)
    6 Minute AMRAP:
    10 Pull-ups
    10 Wall Balls (20/14)
  • Workout

  • Wednesday 8/2/2017
    A: Clean + Front Squat (3-Cleans + 7-Front Squats (7 sets))
    Squat Clean + Front Squat
    WOD:: Metcon (Time)
    12 Rounds:
    100 Meter Run
    3 Handstand Push-ups (RX+ STRICT)
    6 Toes 2 Bar
    9 Single Arm DB Push Press (50/35)
    (SWITCH ARM EACH ROUND)
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Tuesday 8/1/2017
    Push Press + Split Jerk (Push Press x 2 reps; Split Jerk x 3 reps (6 sets))
    2 second pause in dip of push press.
    WOD:: Metcon (3 Rounds for reps)
    3 Rounds:
    5 Minute AMRAP:
    25 Double Unders
    15 DB Deadlifts (50/35)
    5 Hang Snatch (115/75)
    *1 Minute Rest between rounds.
    ** Start over at beginning for ea. AMRAP!
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 7/31/2017
    A1: Back Squat (4 x 8 @ 80% of 1RM)
    A2: Kettlebell Swings (4 x 20 at a tough weight)
    WOD: Metcon (Time)
    20 Power Cleans (95/65)
    200 Meter Run
    20 Power Cleans (115/75)
    200 Meter Run
    15 Power Cleans (135/85)
    200 Meter Run
    10 Power Cleans (155/105)
    200 Meter Run
    5 Power Cleans (175/115)
    200 Meter Run
    5 Power Cleans (195/125)
    200 Meter Run
    Photo Credit: Brittany Page Photography, #fatandstrong
  • Workout

  • Saturday 7/29/2017
    Metcon (Time)
    Partner DT:
    5 rounds for time:
    12 Deadlifts (115/75)
    9 Hang Power Cleans
    6 Push Jerk
    Partner A will complete an unbroken round of DT.
    Partner B will complete AMRAP of KB Swings.
    Then partners switch:
    200 Meter Run TOGETHER after each round.
    **(20 Air Squat- team penalty for broken round)**
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 7/28/2017
    A: Squat Clean Thruster + Front Squat + Thruster (8 x 1 every 2 minutes)
    WOD: Metcon (Time)
    6 Rounds:
    4 Shuttle Runs (25 Yards)
    15 Toes 2 Bar
    15 DB Cleans (50/35)
    15 Hand Release Push-ups
  • Workout

  • Thursday 7/27/2017
    A: Snatch (15 x 1 every 90 seconds)