Daily WOD

Saturday 11/10/2018



5 Rounds for Time:

5 Ring Muscle ups or 10 pull ups + 5 Dips

20 Wall Balls

400 M run


*25 min time cap


P/PP Mods:

10 ring rows + 5 box dips

Optional unweighted step up or side steps

Sub 350m Row or 15 cal assault bike for run


Coach’s Tip:  Working some of our recent gymnastics skills into a longer endurance workout.  Muscle-Ups shouldn’t take more then 1 min so pick a scale that sticks with the stimulus.


Justin M getting ready to fly!

Friday 11/9/2018



For time:

30 Snatches (divide up)

30 Synchro Sit ups

60/50 Cal Row


30 Snatches (divide up)

30 Synchro Sit ups

90/75 Cal Row


30 Snatches (divide up)

30 Synchro Sit ups

120/100 Cal Row


*30 min time cap


Fitness: 95/65 (75/55)(45/35)

Performance: 135/95 (115/75) (95/65)

Open 135/95 (115/75) (95/65)


P/PP Mods:

DB snatches

Sub slam balls for sit ups


Coach’s Tip:  Descending weight snatches and some synchronized situps as part of the partner WOD.  Pick weights for the snatches that you can do in sets up 5+ reps.


Tracey P. rolling through the snatches

Thursday 11/8/2018



15 min AMRAP:

5 Pullups

10 Push Jerks

15 Box Jumps


Fitness: 95/65

Performance: 135/95

Open: 155/105


P/PP Mods:

Sub ring rows or j-hook rows for pull ups

Jerks off rig or w/ DBs

Sub Russian KB swings for box jumps




Every 2 minutes for 10 minutes:

50 M Suitcase Carry (25 L/25 R)

:20 Side Plank L

:20 Side Plank R

:20 Hollow Hold


P/PP Mods:

Optional modified side planks

Sub :20 cat/cow for Hollow hold


Coach’s Tip:  Start the day off with the metcon and finish with some core work.  Pick a scale for the Pull Ups that you can do unbroken and a weight for the Jerks that you can do unbroken or in 2 sets.


Dan P. on point!

Wednesday 11/7/2018



Take 18 minutes to find a 2 RM Front Squat


P/PP Mods:


Front Squats (optional increase weight)

5 hip rocks between sets https://www.youtube.com/watch?v=lcP8p3mBYfI




6 Rounds for Time:

10 Toes to Bar

10 Alt DB Snatch

10 Alt DB Goblet Step-ups


*12 min time cap


Fitness-  35/25, 20”/18”

Performance-  50/35, 24”/20”

Open-  50/35 Squat Snatch, 24”/20”


P/PP Mods:

Sub seated (L-sit) plate raises for T2B

Optional unweighted lunges or side steps on to 12” box


Coach’s Tip:  We are starting a Front Squat (and Back Squat) cycle.  Get ready to move some heavy weight.  Focus for the metcon will be unbroken sets of movements.


Paul H. looking solid in the Front Squat

Tuesday 11/6/2018



Every 90 seconds for 12 minutes:

1 Power Clean + 2 Hang Cleans (power or squat)


P/PP Mods:

-Every 90 seconds for 12 minutes KB Complex (light KB)

-Single arm russian swing + KB snatch + Windmill (1 complex per side x 2)




5 Rounds for Time:

10 Unbroken Clean & Jerks

20/15 Cals on rower

Rest 2 minutes


**Clean & Jerks must be unbroken.  If you break them up, you MUST take weight off for the next round**


*22 min time cap


Fitness: 95/65 (Hang Clean & Jerks)

Performance: 115/75

Open: 135/95


P/PP Mods:

Sub DBs for barbell clean & jerks


Coach’s Tip:  Let’s work on barbell cycling.  For a beginner or anyone who has trouble getting back to the ground in a safe position please go from the hang.  Clean & Jerks need to be unbroken today so people should choose their weight accordingly.


The early jumping crew getting ready to conquer the doubles on Sunday!




Huge congrats to all those who participated in the Double Under Clinic on Sunday.  We saw some big breakthroughs and significant improvements in form and technique.  Remember, sometimes you have to take a step backwards to correct bad habits – and we promise the adjustments you made (whether shortening a rope or jumping in a new way) will be well worth it in the long run!


Today we start with a new strength cycle – the SQUAT!  We’ll be working towards a new 1 rep back squat and 2 rep front squat.  In addition to building strength, we’ll be working on mobility, form and overall making those lifts better.  For the next 8 to 10 weeks, you can expect to be squatting on Mondays and Thursdays!




Take 18 minutes to find a find a 1 RM Back Squat




3 Rounds for Time:

30 Med Ball Squat Cleans

15 Burpees

50 Double Unders


*13 min time cap


Fitness- 14/10

Performance/Open-  20/14


Coach’s Tip:  We are starting a Back Squat (and Front Squat) cycle.  Get ready to move some big weight.  For the metcon, Double Unders should be feeling smooth if you hit the clinic this past Sunday.


Lue with the Monday Mindset!

Jump Rope Clinic Sunday!



Attention jump rope clinic participants!  A reminder that we will have three sessions on Sunday: at 9, 10 and 11am (for Novice, Intermediate and Proficient, respectively).  If you have your own rope, bring it!  If you are coming to the 9am, we will be there by 8:30 for sizing recommendations!  And we’ll have 10 minutes before the 10 and 11 to look at your sizing too if you need help.  So excited to see some great breakthroughs!  For anyone looking to do Open Gym, you are still welcome to come, but music might be turned off at times for the clinic!

Saturday 11/3/2018



Every 90 Seconds for 12 minutes:

1 Power Snatch + 1 Snatch from Below the Knee + 1 Snatch from Above the Knee


P/PP Mods:

Athlete’s Choice – conditioning or strength:

Tabata Bike

Rest 2 minutes

Tabata Row


6 barbell sumo deadlifts + 5x Is / Ys / Ts

Every 90 seconds




For time:


Power Snatch

Bar Facing Burpee


*12 min time cap


Fitness: 75/55

Performance: 95/65

Open: 115/75


P/PP Mods:

Sub DB or KB snatch

Sub slam ball + step over for burpees


Coach’s Tip:  Some great Olympic lifting technique work followed by a tricky couplet.  Use the strength work to hammer home the technique so you can focus more on pacing during the metcon.


Saturdays are for Snatches

Friday 11/2/2018



For time:


Wall Balls

Pull ups

KB Swings

Sit ups

**200 m Run after each set**


*30 min time cap


Fitness- 14/10

Performance- 20/14

Open- 20/14, C2B Pullups


P/PP Mods:

200m Row for Run

Sub: ring rows for pull ups

Russian KB swings

Med ball twist / toss for sit ups


Coach’s Tip:  Split up the reps how ever you would like (only 1 partner working at a time) but after each set both partners run 200m.  The reps aren’t super high each set but lots of transitions for movement to movement.

Coach John scheming some epic comp programming!


LOVED seeing all the ridiculous costumes on Halloween! Thanks for showing up and showing off!  Just a reminder that there are only a few days left to sign up for the Double Under clinic.  Put your name on the whiteboard at the gym if you are planning on attending so we have an accurate head count!




With a running clock:

Min 0-8 min-

10/8 Assault Bike Cals

Max Push ups

Min 8-10-


Min 10-18-

14 Alt DB Snatch

30 sec Low Plank Hold

Min 18-20-


Min 20-28-

14 DB Death March- https://www.youtube.com/watch?v=NMIx-S_8VEY

Max Single Arm DB Push Press (use one of the same DBs as the death march)


P/PP Mods:

Modified box pushups or sub box dips

Sub bird dogs for low plank

Optional: sub sumo DL w/ DBs for death march


Coach’s Tip:  Today is different, in a fun way! The BIG focus should be the HINGE position and keep peoples backs in a safe position for the snatch and the death march.


Small but powerful!