• Monday Jan 30th
    • Deadlift 5×5
      5 Deadlift x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “Taylor Swift”
      2 sets
      12 Devils Press (50s/35s)
      50 Double Unders
      8 Devils Press (50s/35s)
      50 Double Unders
      4 Devils Press (50s/35s)
      50 Double Unders
      -rest 2 min between sets-
  • Tuesday Jan 31st
    • Back Squat 5×5
      5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “I Knew Your Were Trouble”
      For Time:
      40/32 Cal Echo Bike
      50 Pull Ups
      40/32 Cal Echo Bike
  • Wednesday Feb 1
    • Bench Press 5×5
      5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “Shake it Off”
      75 Burpee Box Jump Overs (24″/20″)
      Every 2 min, including 0:00, preform 5 front squats
  • Thursday Feb 2
    • Power Snatch 10×5
      EMOM for 10:00
      5 Power Snatch
      Use lightweight that can be cycled smoothly for 5 Touch and Go reps
    • “Look What You Made Me Do”
      4 Sets:
      1 min Max Push Press (45/35)
      1 min Max Abmat sit ups
      1 min Max Walking Lunge Steps
      1 min rest
  • Friday Feb 3rd
    • Open 14.4
      AMRAP 14:00
      60 Calorie Row
      50 Toes 2 bar
      40 Wall Balls
      30 Power Cleans (135/95)
      20 Muscle Ups
    • Skills and Drills
      Handstand Hold
  • Saturday Feb 4th
    • “We are Never Ever Getting Back Together”
      Partner Workout
      400m Run together (or 1600m bike split)
      30 Wall Walks
      800m Run together
      60 Overhead Squats(95/65)
      400m Run together
    • Core Work
  • Sunday Feb 5th
    • “Our Song”
      10 Rounds
      8 Dumbbell Bench (50s/35s)
      16/14 Cal Bike
  • Monday 23rd
    • Back Squat 1×1
      Heavy single (10-12 min)
    • “Toyota”
      For Time
      500-400-300-200-100m
      Row
      50-40-30-20-10
      Air Squats

      **Women distance 400-320-240-160-80
  • Tuesday 24th
    • Power Clean + Push Jerk 10×5
      5 Power Cleans + 5 Push Jerks
      Lightweight that can be cycles smoothly for touch and go reps
    • “Honda”
      3 Rounds for Time:
      20 Handstand Push Ups
      30 Toes 2 Bar
      50′ Front Rack Walking Lunge (95/65)
  • Wednesday 25th
    • Bench Press 1×1
      Heavy Single (10-12 minutes)
    • “General Motors”
      80/65 Echo Bike
      EMOM (including 0:00) preform 5 Burpee to Plate (10 lb. Hi-Temp)
  • Thursday 26th
    • Deadlift 1×1
      Heavy Single (10-12 min)
    • “Mazda”
      Teams of 2
      6 sets (each/1:1)
      100 ft sandbag carry (150/100) or DB Farmers carry (70s/50s)
      6 High Box Jumps (36/30)
  • Friday 27th
    • “Open Workout 12.4/13.3”
      12:00 AMRAP
      150 Wallballs
      90 Double Unders
      30 Muscle Ups
    • Skills and Drills Session
      Focus: Handstand Hold
  • Saturday 28th – 8am WOD and 9am Jump Rope Clinic
    • “Ford”
      Teams of 2
      20 Rope Climbs
      40/32 Calories Row (Each at the same time – 2 rowers)
      60 Clean & Jerks (135/95)

      Individual Option:
      10, 40/32, 30
    • Mini Pump Session
  • Sunday 29th
    • “Volkswagen”
      21-18-15-12-9-6-3
      KB Swings (53/35)
      42-36-30-24-18-12-6
      Walking Lunge Steps
  • Sunday Jan 15th
    • “Ratatouille”
      For Time:
      150 Kettlebell Swings (53/35)
      *** every time you break you complete 10 burpee to 6″ bar/target
    • BikeErg Interval
  • Monday Jan 16th
    • “Ducky”
      21-15-9
      Power Cleans (115/80)
      Bar Facing Burpees
    • Flat Bench DB Chest Fly
    • Single Arm DB Kickback
  • Tuesday Jan 17th
    • “Littlefoot”
      15-12-9
      Dumbbell Thrusters (50/35)
      Dumbbell Box Step Ups
      16/14 Calorie Echo Bike
    • Core Work
  • Wednesday Jan 18th
    • TBD
    • Hang Power Snatch 10×1
      EMOM (10:00)
      1 hang power snatch (build in weight as form will allow)
  • Thursday Jan 19th
    • “Cera”
      Teams of 2
      120 GHD’s (or Stick Sit ups)
      12 Rope Climbs (or 40 strict pull ups)
      240 Wall Balls (20/14)

      Individual:
      50 GHDs (or stick sit ups)
      5 rope climbs
      100 Wallballs
  • Friday Jan 20th – 3rd drawing for Open Athletes
    • “11.2”
      15:00 AMRAP
      9 Deadlifts
      12 Hand Release Push Ups
      15 Box Jumps (24/20)
  • Saturday Jan 21st – HEALTHY POT LUCK DAY (bring a dish to share and send us the recipe)
    • “Spike”
      Teams of 2:
      3 Rounds
      2000m/1750m row
      30 synchro dumbbell front squats (50/35)
      (or 60 DB front squats)

      Individual:
      3 rounds:
      1000m/850m row
      30 DB front squats
  • Sunday Jan 22nd
    • “Petrie”
      Every 2:00 x 8 sets
      12 Burpee Pull-Ups
  • Sun Jan 8th
    • 6 Sets (1 set every 3:00)
      3/2 Rope Climbs (or 12 Burpee Pull ups)
      6 Sandbag to Shoulder (150/100) or 185/125 Power Clean
  • Mon Jan 9th
    • “Croissant”
      20 min AMRAP
      16/14 Cal Echo Bike
      15 Shoulder Press (75/55)
      9 Strict Pull Ups
    • Inverted Skull Crusher
      4 sets: 10 reps
      *rest 1:00-1:30 between
    • GHD Hip Raise
      4 sets: 20 reps; unload or holding a plate or DB
  • Tues Jan 10th
    • “Cream Cheese Danish”
      For Time
      10-9-8-7-6-5-4-3-2-1
      Sumo Deadlift High Pull (95/65)
      15 Wallballs (20/14)
    • Hang Power Clean 10×1
      EMOM (10:00)
      1 Hang Power Clean (building in weight as form allows)
  • Wed Jan 11th
    • “Cannoli”
      50/40 Calorie Row
      40 GHD’s or Stick Sit Ups
      30 Burpee Box Get Overs (30/24)
      40 GHD’s or Stick Sit Ups
      50/40 Calorie Row
    • DB Good Mornings
      4 sets: 10 reps
      *rest 1:30-2:00 between
    • Ring Curls
      4 sets: 10 reps
      *rest 1:30-2:00 between
  • Thurs Jan 12th
    • “Baguette”
      Teams of 2
      5 sets (each 1:1)
      50 Double Unders
      10 Front Squats (135/95)
      5 Power Cleans (135/95)
    • Lateral Bank Walk
      4 sets: 30 years
      *rest 2:00-2:30 between sets
    • Single Leg DB Hip Thrust
      4 sets: 10 reps (each side)
      *rest 2:00-2:30 between sets
  • Fri Jan 13th
    • “19.3”
      For Time
      200′ Dumbbell Overhead Walking Lunge (50/35)
      50 Alt. Single Dumbbell Step Up (50/35)(24/20)
      50 Strict Handstand Push-ups
      200′ Handstand Walk
  • Sat Jan 14th
    • “Eclairs”
      Teams of 2:
      60 Bench Press (135/85)
      800m Run together
      40 Bench Press (155/100)
      800m Run together
      20 Bench Press (185/115)
      800m Run together
    • Core Work
      4 rds
      15 Overhead Plate Sit ups
      7 alligator Rolls
      30 sec Face Up Chinese Plank
      30 Flutter kicks (each side)
      30 yd Offset Overhead farmers carry
      30 yd Offset Overhead farmers carry

  • Sunday, Jan 1st
    • BikeErg: Lactate Threshold
      10 min at RPE3, rest 1 min
      2000m at RPE6, rest 1 min

      5 sets
      500m at RPE6
      2min at RPE3
      No rest between sets
    • “New Years Resolution”
      2 sets
      5 Rounds
      1 Rope Climb
      50′ Single Dumbbell Walking Lunge (50/35)
      ***REST 5 min between sets***
  • Monday, Jan 2nd
    • “Elsa and Anna”
      10 Rounds
      16/13 Cal Row
      8 Burpees over rower
    • Accessory Work
      Goblet Squats
      Russian Kettlebell Swing
  • Tuesday, Jan 3rd
    • 3 Overhead Squat 5×3
      3 Overhead squat x 5 sets @ 60-70% of 1rm
      rest 60-90 seconds between sets
    • “Fran”
      21-15-9
      Thrusters (95-65)
      Pull Ups
  • Wednesday, Jan 4th
    • Push Jerk 5×3
      3 Push Jerks x 5 Sets @60-70% of 1rm
      rest 60-90 seconds between sets
    • “Kristoff and Sven”
      16:00 AMRAP
      16 Alt. Dumbbell Snatch (50/35)
      16 GHDs (or stick sit ups)
      16 Box Jump Overs (20)
  • Thursday, Jan 5th
    • “Noah’s Ark”
      Teams of 2 (1:1)
      42-34-26-18-8 Echo Bike
      (36-28-20-14-6 women)
    • Accessory
      Double DB Prone Row
      Lying DB Hamstring Curl
  • Friday, Jan 6th
    • Snatch 1×1
      10 min to establish a 1rm
      rest 60-90 sec. between sets
    • Clean and Jerk 1×1
      10 min to build to 1rm
      rest 60-90 sec between sets
    • “Walking on Water”
      11.1/14.1
      10:00 AMRAP
      30 Double Unders
      15 Power Snatch (75/55)
  • Saturday, Jan 7th
    • “Oaken”
      Teams of 2
      2000/1750m Row
      200 wall balls (20/14)
      2000/1750m Row
      100 Dumbbell Box Step ups (24/20)(50s/35s)
      2000/1750m Row

      Individual
      1000/850m Row
      100wall balls (20/14)
      1000/850m Row
      50 Dumbbell Box Step ups (24/20)(50s/35s)
      1000/850m Row

  • Sunday Dec 25 – Gym Closed – Merry Christmas
  • Monday Dec 26th
    • Snatch Push Press + Overhead Squat 1×2
      1 Snatch Push Press + 1 Overhead Squat
      Work up to heavy in 10-12 min
    • “Times Square Ball Drop”
      5-10-15-20-15-10-5
      Pull Ups
      GHS’s or Stick Sit Ups
      **2 Wall Walks after each round
  • Tuesday Dec 27th
    • 3 Position Power Clean (Ground, Below the knee, Hang) 1×3
      1 Power Clean + 1 below the knee power clean + 1 Hang Power Clean
      Complex is completely unbroken
      Work up to heavy set in 10-12 min
    • “Black Eyed Peas and Collard Greens”
      10 Rounds
      7 Dumbbell Deadlifts (50s/35s)
      7 Dumbbell Front Squats (50s/35s)
      7 Dumbbell Shoulder to Overhead (50s/35s)
  • Wednesday Dec 28th
    • “Midnight Kiss”
      3:00 Max Calorie Bike
      3:00 Rest
      3:00 Max 25ft Shuttle Run
      3:00 Rest
      3:00 Max Calorie Bike
    • Accessory Work
      EMOM 10 min – 3-5 strict Pull ups
  • Thursday Dec 29th
    • Snatch 5×1
      Preform 5 singles within 60-75% of 1RM Snatch
      Rest 60-90 sec between sets
    • Clean and Jerk 5×1
      Preform 5 singles within 60-75% of 1RM clean and jerk
      Rest 60-90 sec between sets
    • “12 White Grapes”
      AMRAP 10 Min
      1-2-3-4-5-6…
      Power Clean (135/95)
      Bar Facing Burpees
  • Friday Dec 30th
    • “The Final Countdown”
      3 Rounds
      30 Wall Balls (20/14)
      60 Double Unders
      30 Toes to Bar
      60 Double Unders
    • Hamstring Ring Curls
      4 sets: 10 Reps
    • Seated Dbl Dumbbell Shoulder Press
      4 sets: 10 reps
  • Saturday Dec 31st
    • “2022 into 2023”
      Teams of 2
      10 sets (each/1:1)
      23/18 Calorie Ski or Row
      23/18 Calorie Bike
    • Mini Pump Session
      3 Rounds
      10 Banded Pushups
      10 Single Arm KB Situps (left)
      10 Single Arm KB Situps (right)
      100ft KB Overhead Walk (50L/50R)

CLOSED CHRISTMAS DAY

  • Sunday 18th
    • BikeErg Lactate Threshold
      4000m, 4 min at easy, 3000m, 3 min at easy, 2000m, 2 min at easy, 1000m, 1 min at easy
      alternate interval speed between 400m fast and 400m easy. Finish each interval with a 200m Sprint.
    • “Dall Sheep”
      2 sets
      5 rounds
      5 deadlifts
  • Monday 19th
    • “It’s Beginning to Look a Lot Like Christmas”
      Every 3:00 (8 sets)
      12/10 Calorie Echo Bike
      10 Dumbbell Thrusters (50s/35s)
    • Accessory Work
  • Tuesday 20th
    • 3 Position Power Snatch (Ground, Below the knee, Above the Knee) 5×3
      1 Power Snatch + 1 Below the Knee Power Snatch + 1 Above the Knee Power Snatch x 5 sets
    • “Rockin’ Around the Christmas Tree”
      “Bad Annie”
      100-80-60-40-20
      Double Unders
      50-40-30-20-10
      Sit ups
  • Wednesday 21st
    • Front Squat + Push Press + 1 Push Jerk
      work up to heavy in 10-12 minutes (look back at your Dec 6th)
    • “Cindy Lou Who”
      “Cindy”
      AMRAP 20 Minutes
      5 Pull Ups
      10 Push Ups
      15 Air Squats
  • Thursday 22nd
    • Snatch Balance 1×1
      Heavy Snatch Balance – work upto heavy *for the day*
    • “Silver Bells”
      Teams of 2
      10 Rounds (each/ 1:1)
      200/175m row
  • Friday 23rd
  • EDIT: CLOSED FOR IMPENDING WEATHER. Stay safe!
  • Suggest doing Saturdays at home WOD and then Saturday 8/9am will have 12 Days of Christmas as an option!
    • “12 Days of Christmas”
      1 Squat Snatch (135/95)
      2 Bar Facing Burpees
      3 Pull Ups
      4 Toes 2 Bar
      5 Hang Power Clean (135/95)
      6 Pushups
      7 Wallballs (20/14)
      8 Kettlebell Swings (53/35)
      9 Sit Ups
      10 Air Squats
      11 Box Jumps (30/24)
      12 Overhead Squats (135/95)
  • Saturday 24th
    • “Oh Holy Night”
      5 Sets
      1 min max Burpee to target (6″ above finger tips)
      1 min max Double Unders
      1 min max Stick Sit Ups
      1 min Rest

      (AT HOME)
      5 Sets
      1 min max Burpees
      1 min max Line Hops
      1 min max Sit Ups
      1 min Rest
  • Sunday 11th
    • BikeErg: Lactate Threshold
      2 Rounds – 3x (3 min at RPE7.5, 2 min at RPE7)
    • “Cathey Crime Scene”
      3 Rounds
      30 Dumbbell Bench Press (50/35s)
      90 Double Unders
  • Monday 12th
    • 2 Snatch Push Press + 1 Overhead Squat 1×3
      Work up to heavy in 10-12 min
    • “Polar Bear”
      3 Rounds
      10 Front Squats (95/65)
      10 Toes to Bar
      10 Burpees over Bar
      -rest until 7:00-
      For Time:
      30 Burpee over Bar
      30 Toes to Bar
      30 Front Squats (95/65)
  • Tuesday 13th
    • Clean Deadlift + Hang Power Clean + Push Jerk 5×9
      5 Deadlifts + 3 Hang Power Clean + 1 Push Jerk
      Work up to heavy, unbroken set
    • “Artic Fox”
      4 sets
      2:30 AMRAP
      20 Double Dumbbell Box Step Ups (2×35/20)(20″ for all)
      Max Strict Handstand Push Ups in remaining time
      -rest 1 min between sets-
  • Wednesday 14th
    • “Narwhal”
      AMRAP 12 minutes
      4 Bar Muscle Ups (or 8 Burpee Pull Ups)
      10×25′ Shuttle Runs
  • Thursday 15th
    • Clean and Jerk 10×1
      Preform 10 singles within 70-80% of 1RM Clean and jerk
      Rest 60-90 Seconds between sets
    • “Snowshoe Horse”
      Teams of 2
      50-40-30-20-10
      Box Jump Overs
      30/24 Calorie Row

      Individual Option:
      25-20-15-10-5
  • Friday 16th
    • “Arctic Puffin”
      5 Rounds
      15 Shoulder to overhead (95/65)
      12 Cheast to Bar Paull ups
      9 Sumo Deadlift High Pulls (95/65)
  • Saturday 17th
    • “Harp Seal”
      Death by Bike ERg and GHD
      Every 2 Min:
      12 GHD Sit ups (or 12 stick sit ups)
      Bike Erg Calories (start with 10/8 and add 2 until you cannot complete in 2 minutes)

Sun. Dec 4th – Sat. Dec 10th

Posted: 12/03/2022 in WOD
  • Sun, Dec 4th
    • Metcon
      Every Min (10 minutes)
      9/7 Cal Bike
      -Rest 3:00-
      Every Min (10 minutes)
      10 Burpee Box Jump Overs (20)
  • Mon. Dec 5th
    • “Scott VanderSHOOT and Ben Freaking Davidson”
      6 sets (1 set every 2:30)
      12 x 25′ Shuttle Run
      15 GHD sit ups or 15 medball ab mat sit ups
      -Rest 5 Min-
      6 sets (1 set every 2:30)
      60 double unders
      20 push ups
  • Tues. Dec 6th
    • Front Squat + Push Press + Push Jerk 1×4
      2 Front Squats + 1 Push Press + 1 Push Jerk
      Work up to heavy in 10-12 min
    • “Hunsucker & Malone”
      4 Rounds
      24 Deadlifts (95/65)
      18 Hang power cleans (95/65)
      12 Shoulder to Overhead (95/65)
  • Wed. Dec 7th
    • Snatch Deadlift + Power Snatch 5×5
      3 Snatch Deadlift + 2 Power Snatch x 5 sets
      Work up to a comfortable heavy
    • “Jake LockHURT”
      1000/850m row
      75 Wallballs (20/14)
      25 Burpee Pull-ups
  • Thurs. Dec 8th
    • “Ro Bro”
      6 sets (every 3:00)
      10 Toes 2 Bar
      15 Box Jump Overs (24/20)
      10 Toes to Bar
  • Fri. Dec 9th
    • Thruster 1×1
      Work up to a heavy single
    • “Body by Brian”
      Thrusters (75/55) 21-18-15-12-9
      Cal Echo Bike 18-15-12-9-7
      (14-12-10-8-6 women)
  • Sat Dec 10th – Special Workout
    • There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
      Bring a friend, spouse, neighbor, or family.
      Join the fun and come celebrate…

Sun Nov 27th – Sat Dec 3rd

Posted: 11/28/2022 in WOD
  • Sun 27th
    • BikeErg: Lactate Threshold
      2 rds, 3x(2 min at RPE7, 3 min at RPE7.5
    • Metcon
      Teams of 2, 3 rds
      15 Synchro Box Jump Overs (24/20)
      30 Power Snatch (135/95)
  • Mon 28th
    • 3 Snatch Push Press + 1 Overhead Squat
    • “Huli Huli Chicken”
      4 sets (new set every 5 min)
      16/13 Cal Echo Bike
      20 Wallballs (20/14)
      50′ Overhead Plate Walking Lunges (45/25)
  • Tues 29th
    • Power Clean + Hang Power Clean + Push Jerk x 2 x 4 set – Work up to heavy, unbroken
    • “Hawiian Shaved Ice”
      7 min AMRAP
      3 Power Cleans (185/125)
      5 Box Jumps (30/24)
  • Wed 30th
    • “Acai Bowls”
      For Time:
      1-2-3-4-5-6-7-8-9-10
      Thrusters (115/80)
      2-4-6-8-10-12-14-16-18-20
      50′ shuttle runs (25’=1 rep)
    • Accessory Work
      Every Min for 10 Min
      3-5 Strict Pull Ups
      (Optional: 1 sec pause at top, 2-3 sec negative)
  • Thurs 1st
    • Snatch 10×1: Preform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets ( 1 each minute)
    • “Malasadas (Open 12.1)
      7:00 AMRAP
      Max Burpees to Bar (6″ target)
  • Fri 2nd
    • “Haupai Pie”
      2 Sets:
      50 Ab Mat Sit Ups
      50 Toes to Bar
      -rest 5 min between sets-
    • Accessory
      3 Sets:
      50′ Sled Push (heavy) or 50′ Farmers Carry (heavy)
      10 Bulgarian Split Squats (each side)
  • Sat 3rd
    • “Poke Bowls”
      Teams of 2
      50-40-30-20-10
      Calorie Ski (or Row)
      Strict Handstand Push Ups
      Bench Press (135/95)

      Individual:
      25-20-15-10-5

081222 Friday

Posted: 08/11/2022 in Uncategorized, WOD

7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups

081122 Thursday

Posted: 08/10/2022 in Uncategorized, WOD

Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)

081022 Wednesday

Posted: 08/09/2022 in Uncategorized, WOD

Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike

080922 Tuesday

Posted: 08/08/2022 in Uncategorized, WOD

5 Sets
30/24 Calorie Row
20 V-ups
10 Burpee over rower
Rest 3:00 between sets

080822 Monday

Posted: 08/07/2022 in Uncategorized, WOD

50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

080722 Sunday

Posted: 08/06/2022 in Uncategorized, WOD

5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-

080622 Saturday

Posted: 08/05/2022 in Uncategorized, WOD

Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)