Daily WOD

Wednesday 6/5/2019



EMOM for 20 min:

1: :45sec Calorie Bike

2: 6 DBall over shoulder

3: 14 Box Jumpovers

4: Rest


Score is calorie on bike


Fx: 50/30, 18”/12”

P: 70/50, 24”/20”

O: 100/70, 24”/20”




1 mile run


Coach’s Tip:  Active recovery from the benchmark workouts so far.  With the rest period you should be able to go all out on the bike!

Tuesday 6/4/2019



“Cove Test #2”


Buy-in: 1000m Row

50-40-30-20-10 reps of-

Wall Balls

Alt. DB Snatch


Time Cap: 25 min


Fx: 35/25, 18/12

P/O: 50/35, 20/14


Coach’s Tip:  Another original benchmark tester for the week.  Heart rate will be up for sure so make sure to keep the hip down and back flat on the DB Snatches.

Monday 6/3/2019



“Cove Test #1”


For time:

21-15-9 reps of-

Squat Snatch

Lateral over the bar Burpees


Time Cap: 12 min


Fx: 75/55

P/O: 135/95




EMOM for 10 min:

3 Overhead Squats (from ground)


Coach’s Tip:  Starting the week off with some new benchmark workouts from the mad mind of Coach Daniel.  Snatches should be done in small sets of super quick singles.



Yoga at 8:15, followed by our kids class at 9:15.

Open Gym from 9 AM to Noon.



We are big believers in tracking data to ensure we are in the right path towards improving our fitness. This week (Monday, Tuesday, and Thursday) we will have 3 Cove benchmarks to see where we stand.

“Cove Test #1”
Squat Snatch
Lateral over the bar Burpees

Time Cap: 12 min

Fx: 75/55
P/O: 135/95

Strength Conditioning
3 Overhead Squats (from ground)


Saturday 6/1/2019



“19.2 Kinda”

Every 4 minutes for 20 minutes

__ TTB

50 DU

9 Squat Cleans


Fx: 20 Hanging Leg Raise, 95/65

P: 20, 155/105

O: 25, 185/125

*Adjust numbers accordingly so you can fit everything in the time window




1:00 Plank

right into…

5 Strict HSPU Negatives (only descent)


Coach’s Tip:  A little take on a previous Open workout.  We are looking to have a short rest before each round AND be able to complete all reps.  Scale volume down if needed.

Friday 5/31/2019



“We’re going down for real”

Buy in: 400m Run w/ Bands

100 Front Squats

50 Burpee Box Jumps

30 DBall over Shoulder

50 Burpee Box Jumps

100 Front Squats

Time Cap: 27 min

Fx: 95/65, 18/12″

P/O: 135/95, 24/20”

Coach’s Tip:  Good luck…

Thursday 5/30/2019



EMOM for 10 min:

1 Power Clean + 1 Push Jerk + 1 Split Jerk




For time:

Buy-in: 30 Shoulder to Overhead


1,2,3,4,5,6,7,8,9,10 reps each of-

Wall Ball (reps x 2)


Bar Facing Burpees


Cap: 18 min


Fx: 95/65, 14/10

P: 115/75, 20/14

O: 135/95, 20/14


Coach’s Tip:  Plenty of shoulder work today so make sure you stretch them before and after.  Light weight deadlifts in the metcon so form should be on point.  Don’t let it get sloppy just because it’s light.

Wednesday 5/29/2019



“Fill Those Jeans”


For time:

30-20-10 reps each of-

Back Rack Lunges

Cal Row (Ladies: 24/15/8)

Box Squat Jump


Box Squat Jump = You must land in a squat position on top of your box OR you have to complete an air squat once you land on your box


Time Cap: 14 min


Fx: 95/65, 18/12

P: 115/75, 24/20

O: 135/95, 30/24




4 rounds-

20 (10 each leg) One Legged Squats hanging from side of box

20 Glute Bridges


Coach’s Tip:  New movement in a metcon with Box Squat Jumps so making sure you have a stable, athletic landing position is key.

Tuesday 5/28/2019



This year’s Murph was nothing short of extraordinary.  We not only came together for a common good, but we were unwavering in our support for one another.  We saw athletes participate in the workout for the first time ever (we hope now we can say “we told y0u so” in encouraging you to come!) and we saw people complete their first full Murph (and some even with a weighted vest).  However you did it — splitting reps, half murph or as a team — you did more work than most people dream of doing.  We hope you are all very proud of what you’ve accomplished!

It is worth noting that we have an amazing team of coaches who did a phenomenal job prepping y0u for this day.  From the exceptional programming strategies to the insistence of perfect form in every movement from your coaches, it is not happenstance that today went the way it did.  When you see your coaches, give them a high five and thank them for their tireless support and unbridled enthusiasm of your successes.  Days like these make us pinch ourselves…





“Collective Recovery Effort”

EMOM for 25 min:

1: 12/9 Calorie Bike

2: 12 Push Press

3: 100m Run

4: 15 Situps

5: 15 Back Squats


Fx: 75/55

P/O: 95/65, 10 GHD





3 sets-

7 Lower half BB Curls

7 Upper half BB Curls

7 Full BB Curls


Coach’s Tip:  VERY active recovery work from Murph followed by some arm accessory work.  If you are sore or tired from Murph, keep the weight light but make sure you move around.


The crew that loves you (missing Brian, John, Katie and Alea, but we think they love you too)…


We hope everyone is as excited as we are.  Today we tackle “Murph” during three heats starting at 10:00am (opening ceremony at 10a and first heat at 10:10).  And a and reminder there will be no regular classes Monday!  We also hope you have been heeding our advice and hydrating properly for this challenging workout.  Please stick to your game plan (you should have one already) and break up the reps smartly). For full Murph most do 20 rounds of “Cindy” (5 Pull Ups, 10 Push Ups and 15 Air Squats) but also consider breaking up the push ups by doing 5 Pull Ups, 5 Push Ups, 15 Air Squats and 5 Push Ups).  NO ONE should be doing this unpartitioned.  For teams, consider doing alternating rounds so you have a baked in rest period.

Remember we have a potluck celebration afterwards, so bring something to share!

While this day is all about remembrance, there are some important things you’ll need to know to make this day SAFE and FUN.  We have boards at the gym as reminders (and we will review this all during the athlete briefing starting at 10am sharp).  So please be there to review the workout and hear our very own Teresa F. belt out an amazing rendition of the national anthem!

U.S. soldier Michael Murphy gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight every day for our freedom.




For time:

Run 1 mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 mile


Coach’s Tip:  Range of Motion is the main focus for the workout.  We aren’t worried about whether you do full Murph, half Murph, or any other variation of Murph but MAKE SURE you are doing your movements with full range of motion to give your muscle a break.  If you find that you start failing at a movement, modify it…but make sure you are still hitting full range of motion.