Month: August 2016

Group Warm up 

Group Mobility 

WOD ( Workout of the day ) 

"Eva"

5 rounds for time of:

800m Run 

30 Kettlebell swings (70/53)

30 Pull ups 

*40 minute time cap. 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5×2 Hang snatch ( heavier than last week) 2:00 rest between doubles. 

4×3 Snatch pull ( heavier than last week) 1:30 rest between triples. 

WOD ( Workout of the day ) 

"Feels so good"

For Time:

20-16-12-8-4 Dumbbell snatch #55/35 

( 10 per side, 8 per side etc..) 

20-20-20-20-20   Push ups

100m run after each set of snatches & Push ups. 

*All workouts can be scaled on an individual basis. 

Group Warm up 
Group Mobility 

Strength 

5×5 Backsquat ( heavier than last week. three count pause at the bottom) 2:00 rest between sets. 

WOD ( Workout of the day )

"The Root"

40-30-20-10 

Air Squat 

Sit ups 

Rest 5:00 then… 

30-20-10-5 

Assault bike Calories 

Double unders ( X2 if you are performing singles)

*Score is combined time for both workouts. 

**All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5×2 hang clean & 2 Jerks ( heavier than last week- 2:00 rest between sets) 

4×3 Clean first pull ( 3 count pause above knee) + Power Clean ( heavier than last week – 1:30 between sets) 

WOD ( Workout of the day ) 

"The Rematch"

3 rounds for total reps of:

1:00 – Max power cleans (95/65)

1:00 – Max wall ball shots (20/14)

1:00 – Max push press (95/65)

1:00 – Max burpees over the bar ( any style) 

1:00 Rest 

*All workouts can be scaled on an individual basis. 

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on AL Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. 

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

Group Warm up 

Group Mobility 

Strength 

3×3 Snatch balance ( focus is on pushing under the bar & gaining confidence in the catch.) 2:00 rest between triples. 

5×2 Power Snatch – 1:30 rest between doubles. 

WOD ( Workout of the day ) 

"Power Bank" 

every minute on the minute, for twenty minutes. 

Odd: Max calories ( Assault bike ) 

Even: Three power snatch @ 70-80% of todays 2 rep max power snatch. 

*Score is total number of calories biked. 

* All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

WOD ( Workout of the day ) 

"Altered State"

8 Rounds total, new round every 5 minutes. 

Odd rounds: 400m run + 500m row. 

Even rounds: 200ft Sled push (164/124lb) + 20 box jumps (30/24") 

*If you finish a round before the 5 minute mark rest until the start of the next round. Score is total working time. 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5×2 Hang snatch ( Build to a heavy double ) 2:00 rest between doubles.

3×3 Snatch Pull – 1:30 rest between attempts. 

WOD ( Workout of the day ) 

"Plate it your way" 

3 Rounds for time 

400m run with a plate (45/25lb)

15 Ground to overhead (45/25lb – plate) 

10 burpees to a plate (45/25lb)

* All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

3×5 Back squat (1 second descent, 3 second hold and 1 second ascent) 2:00 Rest between sets. 

WOD ( Workout of the day ) 

"Black Jaguar"

10 minute AMRAP 

50 Double unders 

10 Back squats ( from the floor) 135/95lb

* All workouts can be scaled on an individual basis. 

Group Warm up 
Group Mobility 

Strength 

5×2 hang clean + 2 Jerks ( Build to a heavy complex for the day) 2:00 rest between attempts. 

3×3 Clean first pull + power clean ( full 2 count pause above knee) 1:30 rest between attempts. 

WOD ( Workout of the day ) 

"The Climb"

In a 12 minute ladder climb as high as possible. 

1 rope climb 

1 Toe 2 bar 

2 rope climb 

2 Toe 2 bar 

3,3 etc…..

*All workouts can be scaled on an individual basis.