Thursday, April 28, 2016


Great to see improvements in this most difficult of movements!

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)
Plus 3 rounds dumbbell rows in between

Shuttle run there and back x4
10 hollow rocks
12 dumbbell or kettlebell push press
15 sit-ups 

Wednesday, April 27, 2016


Rowing for calories is not that much different than rowing for meters - row faster and you will finish faster.  Use good technique at any stroke rate to get power.  However, the slower you go the more meters you will have to row to get the same number of calories!  

Work up to today's 5 rm overhead squat


Work up to today's 5rm front squat


3 rounds
10 reps overhead squat at 50-60% of 5 rm
10 slam balls 

Tuesday, April 26, 2016


Clean.. And jerk!

Today a variation on Tuesday's theme, this time as a "warm-up" pre-WOD.  Work on the skill of each separate movement, build confidence, and work up to a heavy set.  These are not thrusters.

2 Rounds Barbell Bear Complex every 2 min for 16 minutes
- power clean
- front squat
- push press
- back squat
- push press


3 rounds
12 chest-to-bar pull-ups 
21 AHAP Russian kettle-bell swings
40 calorie row

Monday, April 25, 2016


Press 3×5 
(+1 to 5 pounds to last time)
One set of strict pull-ups in between each set of press.

2-4 squat clean and split jerk
Start light and work up to an AHAP challenging set.  If staying lighter do more reps.

Sunday, April 24, 2016


Every :90 for 5 sets

Complete 2 Back Squats (+1- to 5 pounds to last week.  We'll take a 1 rm next week.)

7 burpees
7 v-ups
14 lunges
14 kettlebell swings 

Thursday, April 21, 2016


Sumo deadlift 

Take some time to work on skills, either a couple rounds of our skill warmup or something you've been working on.

Bench Press 3×5 
(add 1-5 pounds to last week
All three work sets same weight)

Double unders 

Wednesday, April 20, 2016


Andrew with a very heavy thruster!

3 rounds for skill
20 Banded Pull Aparts

6 DB Lunges with twist
15 Banded Steps
6 Single Leg DB RDL


Sumo Deadlift

Find your 5 rep max.

Again, be a bit conservative and drop from the top.


5 rounds

Bear crawl there and back
10 Knees to elbows
20 Lateral Skiers or Lateral Jumps

Tuesday, April 19, 2016


Ready to rock!

3 Rounds for warmup 
500m row
:30 Handstand Hold
10 Toes to bar


Find your 1 rep max.
Spend 10 minutes build to a heavy Thruster


4 Rounds
10 Barbell Bent Over Row
10 Floor Wipers
200m Row (Sprint)
Rest 1:00- 1:30

Monday, April 18, 2016


Nice job everybody who attended class yesterday.  Those reverse lunges were wicked.

EMOM 5 minutes

5 Wall Balls

5 Burpees


Shoulder Press

Find your 5 rep max.

10 minutes 

AMRAP 12 minutes

200m row
9 Pull Ups

6 Hang Power Clean (#115-#135+/#65-#85)

3 Front Squats

*Aim to not drop the bar during HPC and FS

Sunday, April 17, 2016


Lovely deadlifts last week.  This is Tut.  

Every :90 for 5 sets

Complete 2 Back Squats (+1- to 5 pounds to last week or 92.5% of your 5rm)

Take 15% off the bar and complete one set goal is 10 reps


2 rounds

40 Double Unders (80 Singles)

25 Hollow Rocks

-Rest 2 minutes-

3 Rounds

20 DB Reverse Lunge

15 DB Push Press

-Rest 2 minutes-

2 rounds

40 Double Unders (80 Singles)

25 Hollow Rocks

Friday, April 15, 2016


March blizzard 

We are watching the weather and will make a decision by 8 am.  Watch here if things look bad tomorrow morning.

Bench with short WOD

Thursday, April 14, 2016


Time for a benchmark!

3 rounds not for time

10-12 Toes to bar

6   Turkish getups  (3 each arm)

1:00 Plank


“Fight Gone Bad”

Three rounds of:

Wallball, 20/14 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push press, 75/55 pounds (Reps)

Row (Calories)
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, April 13, 2016


4 Sets for warmup
10-12 DB Incline Bench Press

10-12 DB Bent Over Row

12 Banded Good Mornings


Deadlift (20 minutes max)

Find your 5 rep max.

Drop from the top today and reset so all reps are perfect.  Be a bit conservative as we haven't deadlifted regularly lately.

AMRAP 8 minutes

Up and Back Farmer’s Carry

10 DB Power Clean

10 Wall Balls

Tuesday, April 12, 2016


Visitors from sea level get to enjoy our fresh mountain air and lack of oxygen!  Good job keepin on Keith!

One minute each station, 3 rounds
Complete 15/12 Calories Row
2 Reverse Wall Walks + 10 sec hold at top of each rep

10 Teapots Each Side

12 Lateral Banded Walks

5-7 Strict Chin-ups, banded ok

4 rounds, rest 1:1
6 Lateral Bar-Burpees

6 Snatches

6 Shoulder-to-overhead (any press)

Monday, April 11, 2016


Spring and push-ups!

EMOM 6 minutes
Complete 2 Hang Power Cleans (60-75%)
EMOM 6 minutes
Complete 1 Hang Power Clean + Hang Clean including FS (75-85% of PC)


12 minute AMRAP

7 pull-ups 

7 box jumps

14 kettlebell swings AHAP

Sunday, April 10, 2016


Working on that kipping handstand push-up!

Busy day today, we will start right away, so come on time!

Press 3×5 (+1 to 5 pounds to last week)
We are going to clean tomorrow.

Every :90 for 6 sets

Complete 2 Back Squats 
(+1 to 10 pounds to last week or 90% of your 5rm)


2 Rounds

50 Double Unders/100 Singles

40 HR Push Up

30 DB Snatch (15 each side)

20 Up/Downs

10 Goblet Squat (AHAP)

Rest 2 minutes

Thursday, April 7, 2016


Zara practices the Turkish Getup

Bench Press 3×5 
(80% of 1rm or add 1-5 pounds to last week
All three work sets same weight)

3 rounds for time of:
30 Squat cleans (95 lbs/65lbs)

30 Pull-ups

Wednesday, April 6, 2016


Spring is here - finally we can open the doors all the way!

3 rounds not for time

One way bear crawl
30 Double Unders or practice for 45 sec

20 banded good mornings

EMOM 12 Minutes

2   Hang Power Snatch + OHS

AMRAP 10 minutes

4 Power Snatch (95-115/65-85)

8 V-Ups

8 Box Jumps

12 Hollow Rocks

Tuesday, April 5, 2016


Amanda gets some good momentum on her thruster while Mark gets his Rxd Toes to Bar in the background!

Spend 10 minutes and work on a Turkish Get Up

3 rounds not for time

Max Strict Pull Ups (goal is 5-10, add weight if possible)

10 xHip Bridges (#65-#95)
10x Seated DB Press (AHAP)


3 rounds

Lunges with dumbbells overhead there and back

15 SlamBall

30 second L-Sit on Parallettes

Monday, April 4, 2016



3 Rounds Not For Time
12 Goblet Squats
40 sec OH Support with Barbell/KB
3 Ninja Roll Ups to Vertical Jump
30 sec Side Pillar (each side)

Press 3×5 (add 1-5 pounds to last week)

AMRAP 12 minutes
12 kettlebell swings (Russian)
12 ring rows
12/8 push ups
bear crawl

Sunday, April 3, 2016


Some great PRs on the rowers last Friday!

3 rounds not for time
15 Lateral Banded Walks (each side)
2 Reverse Wall Walks
5 Broad Jumps

Every 90 seconds for 8 sets
Back Squat x2 (add 1-5 pounds to last week)

Row 1000m
20 DB Power Cleans
30 DB Thrusters
40 T-2-B