Tuesday, June 30, 2015



A nice AMRAP benchmark for today!

Balboa Grace
12 minutes
3 power clean to overhead
6 push-ups
9 box jumps

Practice clean and jerk

Monday, June 29, 2015


Thrusters (95/65)
Scale weight or reps to 15-12-9 if needed.

Deadlifts 225/155
Handstand push-ups 
Scale weight or reps; don't use more than 70% of your deadlift 1 rm and consider doing low ring push-ups as a sub.

Sunday, June 28, 2015


More benchmarks!

Skill work

Pace yourself on this row and keep your SPM down, it is not so much a 1000m row as it is a 8-10 minute race!  

1000 m row
50 thrusters, 45/35
30 pull-ups 

50 slamballs AHAP

Monday, June 22, 2015



Scaling will be offered.

Finally time to test that bench!
Bench 1 rm
Pendley row x15

Again, if you are not ready for a max you may do the usual 5 reps by 3.


Drills and skills etc

Front squat 1 rm

No Fran this week.


Mom and teenage son, lifting about the same deadlift... For now!

30 reps  clean and jerk 135/85 or 95
Ground to shoulder to overhead anyhow.
This should be a light weight for you that you can move rapidly, at least for the first 15 reps!  This benchmark has been done Rxd in less than 2 minutes.

Clean and jerk 1 rm
This one is a proper full squat clean with split jerk.



Some very nice deadlift and even press PRs!

And now for something completely different.

Skills and practice

20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

Sunday, June 21, 2015


Carly - getting married this weekend!


One rep max deadlift

One rep max press 

Cash out
 1 minute max reps push-ups 

If you are unable or haven't trained enough on a consistent basis to do these maxes, you may do the usual 3x3s.

Wednesday, June 17, 2015


Consistent work every Friday has been showing rewards!  But next Friday we test the 1rm to really see how you are doing!

4x 30:30 work:rest
Hollow rocks
OTS slam ball or stone
Wall balls
Ninja roll/reverse burpee

Bench 3 x 5 reps
Pendlay row 3 x 15 reps
Add weight



5 rounds or fifteen minutes
24 sit-ups
9 box jumps 30/20
6 hspu
3 ring dips

Front squat 

Monday, June 15, 2015


Row 500 m
3 rounds 20 kettlebells clean and jerk, 8 pull-ups 
Row 500 m
3 rounds 20 goblet lunges (10 each), 8 pull-ups 
Row 500 m


Aaron and Alison

3 rounds
1 minute max reps
Double unders
Kettlebell or dumbbell snatch
side plank, 30 sec each

Twenty minutes to work up to today's snatch 3 rm then clean 3 rm.

Sunday, June 14, 2015



Tabata 20:10 
Thrusters x8 then
Pull-ups   X8

Deadlift 3x3 - add weight, less than 5%
Press 2 reps x 5 sets -
  If you are still able to add weight while doing 3x3 please do that.

We will test the deadlift next Monday!

Thursday, June 11, 2015


Love a nice partner WOD!

Warmup and skills

Ten minutes of Chelsea 
One round every minute on the minute - if you can keep up, otherwise count rounds
5 pull-ups
10 push-ups
15 air squats

Bench 3 x 5 reps
Pendlay row 3 x 15 reps

Wednesday, June 10, 2015


Derek does the split snatch

Warmup & Skill practice 

10 ball slams AHAP
20 hollow rocks
30 tire strikes (15 each)
40 grasshoppers (20 each)

Front Squat 3x3

You may make up a missed lift if time allows.

Tuesday, June 9, 2015


Lynn warms up

The Saturday crew tested this out and will have some good strategy tips.  This one is a bit different, a bit shorter and will have a much shorter warm-up.

As a team of two:
Row 3000 m
 Every time you break from rowing do 30 wall balls
Then Ground to Overhead Anyhow 6000# men/ 5000# mixed /4000# women
(That is total reps times weight. Three's do 4000 meters add 20 slam balls and then 9000, 7500, or 6000 pounds)

Work on your snatch or clean up to 3 rm

Monday, June 8, 2015


3 rounds 
1 minute lunges (135/85)
Rest 1 minute
1 minute DU
1 minute sit-ups 

3rm Clean (hang and or power clean if needed)

Sunday, June 7, 2015


It was a great epic team workout on Saturday!  We will do a shorter version in regular class soonish.  Also soonish, testing 1rms and benchmarks.

9 toes to bar
7 hand release push ups
5 chin ups
3 dips
250 meter row

Deadlift 3x3 - add weight, less than 5%
Press 2 reps x 5 sets - add weight
  If you are still able to add weight while doing 3x3 please do that.

Friday, June 5, 2015


Congratulations to Travis - he just got married!  

It has been an exciting weather day in Longmont. I hope everybody stayed safe.

Warmup and skill work

3 sets of this 4 min AMRAP:
7 thrusters (#115-#95/#85-#65)
7 burpee-pull ups
Rest :90 

Bench 3 x 5 reps
Pendlay row 3 x 15 reps

Wednesday, June 3, 2015


3 rounds
1 min max reps dips
30 sec rest
1 min max reps RDL or good morning
30 sec rest
1 min max reps HSPU 
30 sec rest
1 min v ups
30 seconds rest

Front squat 3x3

Tuesday, June 2, 2015


AMRAP 9 minutes
30 double unders or 15 attempts
30 hollow rocks

Tabata row, paddle during rest

Back Squat EMOM 8 minutes 
Perform 2 squats at 85%

Monday, June 1, 2015


Rope climb 
Muscle up (or chest to bar pull-ups and ring dips)
Inverse Burpee - ninja roll to handstand

OTM 12
One hang power clean to front squat
One clean
To 70% 1rm clean

Tabata (8 intervals of 20 sec on 10 sec off)
Slam balls