Thursday, June 30, 2016


The strict pull-ups is an important part of our training, not to be neglected.  The basic strength to do strict chest to bar pull-ups will make your muscle-ups awesome.  And make burpee pull-overs easy!

Barbell Bench press
Warmup then
4 sets of 10 reps at 60% 1 rep max
4 sets of 10 reps Pendlay row

Row 500 meters
12 thrusters 135/85#

Wednesday, June 29, 2016


Love those fast feet!

Four rounds, one minute each for skill
double unders or practice
knees to elbows
5 strict chin-ups (Rx+ weighted)

5 rounds
Bear crawl one way
17 kettlebell swings
11 burpees 
Rest one minute 

Tuesday, June 28, 2016


Ryann and his dad, Kahle starting the morning off right with a physical and mental challenge.

clean, power jerk, split jerk
No more than 70% of last weeks clean and jerk.  Start light and work up.

Deadlift 5 rm
Work up, go a bit heavier than last time. If you haven't deadlifted recently, drop from the top and leave a little in the tank.

Sunday, June 26, 2016


Side plank, harder than it sounds

Press 3 x 5 reps 
Add 1 to 10 pounds to 6/7

Time to work on some basic gymnastics skills!  Get some good conditioning while reminding your body how to deal with moving around in space and being upside-down.  As usual, there will be scaling offered for this workout - a burpee toes-to-bar or a low bar pullover are options.

10 burpee pullovers
30 air squats
60 seconds handstand hold 


We had some fun with the snatch on Saturday!  The split snatch is a great way to get that bar overhead.

Practice burpee pullovers 

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

Tabata - alternate until 8 sets of all
Ring dips
Slam ball
Side plank hold

Thursday, June 23, 2016


About time we had a bit of practice with the kettlebell snatch!  It's a movement made for working strength-endurance with a skill component.

Another week of dumbbell work; use same weight as last week but add reps. 
Five rounds not for time 
15 dumbbell floor press, neutral grip
15 dumbbell row

4 rounds
20 deadlifts (115/85)
15 hollow rocks
10 push jerk (same)

Wednesday, June 22, 2016


Great work yesterday on the clean and jerk - consistent practice is paying off.

Skill work

3 minutes rowing at 24 SPM
3 minutes Cindy
90 seconds rest
3 minutes rowing at 16 SPM
3 minutes Cindy
90 seconds rest
3 minutes rowing at 30 SPM
3 minutes Cindy

Score rounds Cindy

Tuesday, June 21, 2016


Squat clean and split jerk 1 rm
At least 8 sets, start with triples and work up to your best heavy single

5 dumbell manmakers AHAP
10 Russian twists (each side)
20 double unders (Rx+ 40)

Monday, June 20, 2016


Long socks and no rope burns!

today's 5 rm

Max reps push press at press 5 rm
Take off 20%, then 
Max reps press
Max reps push press 

3 rounds
500 meter row
10 burpee box jumps
Rest 60 seconds between rounds
- be fast!

Sunday, June 19, 2016


Fun and bikes at the GKnight Ride!  

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

3 Rounds for time
One rope climb or two beginner climbs
200 meter row
20 kettlebell swings (24/16 kg)
10 pull-ups

Thursday, June 16, 2016


Travis rocks the bar push-ups!

We will continue to do some variation on the Bench Press on Friday, today a little break with dumbbell work.

Five rounds not for time, AHAP
10 dumbbell floor press
10 dumbell bent over row (each arm) 

Seven rounds for time
10 wall balls
5 strict pull-ups
Bear crawl there and back

Extra credit
50 Evil wheels

Wednesday, June 15, 2016


Nice job with the heavy cleans, Cassie!

Deadlift 5 rm
Work up, go heavier than you did on the 1st.

3 snatches - any kind
3 jerks
6 push-ups on the bar
6 barbell windshield wipers (each side)

Use a barbell at #135/85

Tuesday, June 14, 2016


Clarissa and Chris fly through the cotton!

2 power cleans (work up)

Calorie row
Thrusters #95/66
Toes to bar

Monday, June 13, 2016


This is a hero WOD for the victims in Orlando and all of their families and friends.  Let us come together in our sadness.

For time:
49 air squats
49 push press
49 RDL hip extension
49 burpees
49 supermans
49 hollow rocks
49 pull-ups 
49 Russian kettlebell swings

Scaling is allowed, as usual.  Make sure you get the right dose of this medicine.

Sunday, June 12, 2016


Working in that rope climb - bring long socks on Saturdays just in case!

Let's keep working on this linear progression.  Just like with the Bench Press, consistent work (and eating enough good food) will bring results!

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

Alternate movements until you've done 8 of each
Ring dips (or push-ups)
Mountain climbers 

Thursday, June 9, 2016


Ana and Clarissa

1 rep max
Start with sets of 5, work up to 3 or 4 attempts at a heavy single.
Make the first one a sure thing then reach.  
If you are not ready to do a 1 rm you'll do 3x5.

3 rounds for time
12 v-ups
12 dumbell cleans
12 ring rows

Wednesday, June 8, 2016


Aaron and Andrew

Barbell lunges (on back) 4x 5 each side
Work up

6 rounds
4 split jerks, 2 each side
Row 500/400 meters

Extra credit: 100 sit-ups or 50 GHD sit-ups 

Tuesday, June 7, 2016


Jay enjoying the view

Burgener warmup

sets of 3 up to a challenging weight
If time, snatch balance and/or overhead squat, up to today's 1 rm

5 rounds, one minute to complete each.
12 Wall balls
8 Bodyweight deadlift
10 Burpee over the bar 

Monday, June 6, 2016


Jump high for those double unders!

Press 3 x 5 reps 
Add 1 to 10 pounds from last week

Max reps set of push press at your press weight
Max rep set of push/power jerk same

Toes to bar or knees to elbows
1,2,3,4 ... 10
Thruster (95/65#)

Sunday, June 5, 2016


We will do a one rep max on the bench press this Friday!  Be ready.

Back squat 
Work up to 3 sets of 5 at the same weight
Add 1 to 10 pounds from last week

Three rounds, one minute max reps
Slam ball/stone over the shoulder AHAP
Double unders

Thursday, June 2, 2016


Alyssa is going to be teaching on Saturday morning and she is sure to have something awesome up her sleeve.  Be there and then have a great weekend!

One rep max on the bench press next week!  Get ready!

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

Hollow rock
Slam ball
Alternate between the two movements until you've completed 16 intervals

Wednesday, June 1, 2016


Task Priority Fight Gone Bad

Three rounds for time
20 wall balls (20/14 to 10')
20 sumo deadlift highpulls (75/55)
20 box jumps
20 push presses (75/55)
20 calorie row
1 minute rest

Score total time, including rests.  There is no gaming this version!  Scaling will be offered.  This is a 300 point FGB as prescribed.