Jul
19
5:15 AM05:15

Friday's WOD

Friday, July 19, 2019

Strength/Skill

DEADLIFT 8-8-5-3-5+

8 @ 45%
8 @ 55%
5 @ 65%
3 @ 75%
5+ @ 80%

WOD:

190719

5 Rounds For Time of:
21 Toes 2 Bar | Lying T2B | 2x Hanging Knee Raises
15 Ring Dips | Box Dips
09 Deadlifts 275/185 | 185/125 | 135/85

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Jul
18
5:15 AM05:15

Thursday's WOD

Thursday, July 18, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 7

WOD:

"DESTINY'S CHILD-ISH"

15-12-9:
Power Clean 135/95 or 95/65 or 55/35
Box Jump Overs 30/24 or 24/20 or Step Overs
... Directly into...
15-12-9:
Front Squats 135/95 or 95/65 or 55/35
Barbell-Facing Burpees

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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Jul
17
5:15 AM05:15

Wednesday's WOD

Wednesday, July 17, 2019

Strength/Skill

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX

5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

WOD:

190717

15 Minute AMRAP of:
50 Wallballs 20/14 or 14/10
3 Rope Climbs | 6 Lying Rope Climbs | 20 Ring Rows

Be More Awesome

150 DOUBLE UNDERS / 300 SINGLE UNDERS

150 Double Unders / 300 Single Unders
*Every time you break, complete 8 Burpees. Can you do it unbroken?

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Jul
16
5:15 AM05:15

Tuesday's WOD

Tuesday, July 16, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 7

WOD:

"RANDY'S ON A BOAT"

5 Rounds:
15 Power Snatches 75/55 or 55/35
21/15 Calorie Row or Bike

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

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Jul
15
5:15 AM05:15

Monster Monday

Monday, July 15, 2019

Monster Monday

BACK SQUAT 8-8-5-3-5+

8 reps @ 45%
8 reps @ 55%
5 reps @ 65%
3 reps @ 75%
5+ reps @ 80%

"DOORBELL"

AMRAP 18:
21/15 Calorie Assault Bike or Row
15 Strict HSPU | 18 Kipping HSPU | 22 HR Pushups
15 DB Deadlifts 50/35 or 35/25 or 25/15
15 DB Front Squats 50/35 or 35/25 or 25/15

75 CALORIE ROW

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Jul
12
5:15 AM05:15

Friday's WOD

Friday, July 12, 2019

Strength/Skill

SLED PUSH (METCON)

Number of Trips completed in two minutes

230/180 - 46 Village Pointe (on turf)
90/45 - 324 West Case (on black top & uphill)

WOD:

190712

21-18-15-12-9-6-3
Toes 2 Bar | 1.5x Lying Toes 2 Bar | 2x Hanging Knee Raises
HSPU | 1.5x 5" Elevated HSPU | 2x HR Pushups
* 200 Meter Run After Each Round

1.5 =32-27-23-18-14-9-5
2.0 = 42-36-30-24-18-12-6

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Jul
11
5:15 AM05:15

Thursday's WOD

Thursday, July 11, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

WOD:

“HEARTBREAK KID”

3 Rounds:
10 Front Squats 225/155 | 155/105 | 95/55
20 Chest to Bar Pull-Ups | 25 Pullups | 30 Adj Bar or Ring Row
50 Double-Unders | 150 Single Unders

Be More Awesome

ROPE CLIMBS

PEG BOARD

Peg Board Climbs

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Jul
10
5:15 AM05:15

Wednesday's WOD

Wednesday, July 10, 2019

Strength/Skill

OVERHEAD STABILITY WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

"BAD BLOOD"

On the 5:00 x 5 Rounds:
9 Box Jump Overs 30/24 or 24/20 or Step Overs
12/9 Calorie Assault Bike or Row IF needed
9 Deadlifts 275/185 | 185/125 | 135/95
12/9 Calorie Assault Bike or Row IF needed

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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Jul
9
5:15 AM05:15

Tuesday's WOD

Tuesday, July 9, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

week 6

WOD:

190709

21-15-9 Thrusters 135/95 or 95/65 or 55/35
*7 Muscle BMU after each Round | 12 C2B Pull-ups | 15 Pullups | 18 Adj Bar or Ring Row

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

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Jul
8
5:15 AM05:15

Monster Monday

Monday, July 8, 2019

Monster Monday

BENCH PRESS 8-8-5-3-5+

BEEP TEST #2

3 Rounds:
1:00 Toes 2 Bar / Laying T2B
1:00 Squat Cleans 205/135 or 135/95 or 75/45
1:00 WallBalls 20/14 or 14/10

*no set rest, count well, move fast

5x400M RUN

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Jul
5
5:15 AM05:15

Friday's WOD

Friday, July 5, 2019

Strength/Skill

75 CALORIE ROW

WOD:

"GIRE"

"DAGGERS FORWARD"
2001M Run

Then 6 Rounds of:
10 chest to bar pull-ups | 15 Pull-ups | 20 Ring Row or Adj Bar Pull-ups
14 bar facing burpees
18 thrusters 96/65 or 55/35

Then 2011m Run


"DAGGERS IN"
3 Rounds of:
22x double unders | 66 Single Unders
11x American swings 53/35 or 35/26

Army Staff Sgt. Joshua S. Gire 28, of Chillicothe, Ohio; assigned to 54th Engineer Battalion, 18th Engineer Brigade, Bamberg, Germany; died March 22 in Bandoka, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device, rocket-propelled grenades and small-arms fire.

Every Movement has a meaning
DAGGERS FORWARD
2001 was his first year of active duty
6 rounds - he was an E6
10th letter of the alphabet J - Jackie (Wife)
14th letter of the alphabet N - Nick (Son)
18th letter of the alphabet R - Riley (Daughter)
2011 his last day
DAGGERS IN
3-22-11 the day he was KIA

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Jul
3
5:15 AM05:15

Wednesday's WOD

Wednesday, July 3, 2019

Strength/Skill

RING DIPS/BOX DIPS

3 sets Max Reps of Ring Dips or Box Dips

WOD:

"DOCE"

"Doce"

3 x AMRAP 4, resting 4:00 between:

27/21 Calorie Row
21 Power Cleans
15 Burpee BJO 24/20 or 20/16 or StepOvers

Round 1 - 155/105 or 135/95 or 85/55
Round 2 - 135/95 or 95/65 or 75/45
Round 3 - 115/80 or 75/55 or 65 /35

Be More Awesome

ROPE CLIMBS

PEG BOARD

Peg Board Climbs

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Jul
2
5:15 AM05:15

Tuesday's WOD

Tuesday, July 2, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 5

WOD:

AMANDA

For Time 9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)

or

For Time 12, 9 and 6 reps of:
Chest to Bar/ Pullups / Adjustable Chest to Bar Pullups
Snatches 135/95 or 95/65 or 75/35

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Jul
1
5:15 AM05:15

Monster Monday

Monday, July 1, 2019

Monster Monday

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

Establish a 10 rep (20 total, 10 each side) maximum weight lunge.

"REAR END"

"Rear End"
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike or Row
10 Push Jerks 225/155 or 135/95 or 65/45

3x800M RUN

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Jun
28
5:15 AM05:15

Friday's WOD

Friday, June 28, 2019

Strength/Skill

SUMO DEADLIFT 8-8-5-3-5+

8-45%
8-55%
5-65%
3-75%
5+-80%

Increase 5lbs PER SET each week rotation

WOD:

"ROPE-A-DOPE"

"Rope-a-Dope"
In Teams of 3, 25 Minute AMRAP of:
90/60 Calorie Assault Bike or Row
60 Alternating Dumbbell Snatches *50/35 or 35/25 or 25/15
300 Double-Unders | 900 Single Unders
15 Rope Climbs | 30 Lying Rope Climbs | 150 Ring Rows

*Challenge weight of 70/50

View Event →
Jun
27
5:15 AM05:15

Thursday's WOD

Thursday, June 27, 2019

Skill/Strength

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Try to jerk the first 2-3 reps of the first 2-3 sets
Week 4

WOD:

190627

28-22-16-8
*Single Arm DB Hang Clean & Jerks 50/35 or 35/25 or 25/15
Toes 2 Bar | Lying T2B | 1.5x Hanging Knee Raises
-400m Run After Each Round (2 laps)

*split the DB Hang Clean and Jerks 50/50 per side

Be More Awesome

75 CALORIE ROW

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Jun
25
5:15 AM05:15

Tuesday's WOD

Tuesday, June 25, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 4

WOD:

190625

5 Rounds for Time of:
15 c2b Pull-ups | 20 Pull-ups | 25 Adj Bar or Ring Row | 30 Jumping Pull-ups
15 HSPU | 20 HSPU w/5 inch elevation | 25 HR Pushups
45 Double Unders | 135 Single Unders
*rest exactly 1 minute after each round, final score is time to complete 5 rounds minus the last round of rest.

Be More Awesome

SUPERMAN/HOLLOW ROCKS

1 MILE RUN

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Jun
24
5:15 AM05:15

Monster Monday

Monday, June 24, 2019

Monster Monday

OVERHEAD SQUAT 8-8-5-3-5+

8 Reps @ 45%
8 Reps @ 55%
5 Reps @ 65%
3 Reps @ 75%
5+ Reps @ 80%

190624

20 Minute AMRAP of:
21/15 Cal Bike or Row
15 Burpees OTB
09 Thrusters 135/95 or 95/65 or 65/35

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Jun
21
5:15 AM05:15

Friday's WOD

Friday, June 21, 2019

Strength/Skill

ROPE CLIMBS

WOD:

190621

As a team of 3, 3 rounds for time:
120 Wallballs 20/14 or 14/10
90 HSPU | 120 HSPU w 5in Elevation | 150 HR Pushups
60 Pullups | 90 Adj Bar or Ring Row
30 Deadlifts 315/215 or 225/155 or 135/85

View Event →
Jun
20
5:15 AM05:15

Thursday's WOD

Thursday, June 20, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

WOD:

190620

15 Minute AMRAP of:
21/15 Cal Bike or Row
18 Toes 2 Bar | 18 Lying Toes 2 Bar | 30 Hanging Knee Raises 
15 Thrusters 115/75 or 85/55 or 55/35

Be More Awesome

WALL CLIMBS

5 Minute AMRAP of:
Max Wall Climbs

View Event →
Jun
19
5:15 AM05:15

Wednesday's WOD

Wednesday, June 19, 2019

Strength/Skill

2 SETS MAX REP PULLUPS/BOX PULLUPS

Max Rep Pullup or Box Pullup in 2 sets
Weighted if possible.

Then

2 SETS: MAX TIME ECCENTRIC PULLUP

Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

And

3 SETS: 10FT HANDSTAND WALK

10 Ft Handstand Walk
-unbroken if possible
-go for more sets if time allows

OR

HANDSTAND HOLD / PLANK HOLD

see how long you can hold it for one attempt!
* Freestanding, or Wall for Handstand Just Note it in Your Notes*

WOD:

190619

3 Rounds for Time of:
15 CrossBody Single Leg RDL (right side)
15 CrossBody Single Leg RDL (left side)
15 DB Thrusters (right side) 
15 DB Thrusters (left side) 
03 Rope Climbs | 06 Lying Rope Climbs | 30 Ring Rows

50/35 or 35/25 or 25/15 DB

Be More Awesome

150 DOUBLE UNDERS / 300 SINGLE UNDERS

150 Double Unders / 300 Single Unders
*Every time you break, complete 8 Burpees. Can you do it unbroken?

View Event →
Jun
18
5:15 AM05:15

Tuesday's WOD

Tuesday, June 18, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

WOD:

190618

5 Rounds of:
30 Alt DB Snatch 50/35 or 35/25 or 25/15
20 Burpees
10 Box Jump And Overs 30/24 or 24/20 or 20/16 

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Jun
17
5:15 AM05:15

Monster Monday

Monday, June 17, 2019

Monster Monday

FRONT SQUAT 8-8-5-3-5+

45%
55%
65%
75%
80%

of your 1RM

190617

4 Rounds for Time of:
30/21 Cal Bike or Row 
30 Front Rack Lunges 135/95 or 95/65 or 55/25
30 *Wallballs 20/14 or 14/10
*challenge 30/20

4 MINUTE AMRAP: TOES 2 BAR

4 Minute AMRAP: 
Toes 2 Bar
or Hanging Knee Raises
or Lying Toes to Bar

View Event →
Jun
14
5:15 AM05:15

Friday's WOD

Friday, June 14, 2019

Strength/Skill

DEADLIFT 8-8-5-3-5+

8 @ 45%
8 @ 55%
5 @ 65%
3 @ 75%
5+ @ 80%

WOD:

190614

50-40-30-20-10
Wallballs 20/14 or 14/10 
Double Unders | 3x Single Unders
*after each round of wall balls and jump rope, run 200m (1 lap out back)

View Event →
Jun
13
5:15 AM05:15

Thursday's WOD

Thursday, June 13, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

WOD:

190613

3 Rounds of:
20 Alternating DB Snatches 50/35 or 35/25 or 25/15
20 Box Jump And Overs 24/20 or 20/16 or Step Over
04 Rope Climbs | 08 Lying Rope Climbs | 20 Ring Rows

Be More Awesome

SUPERMAN/HOLLOW ROCKS

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)



View Event →
Jun
12
5:15 AM05:15

Wednesday's WOD

Wednesday, June 12, 2019

Strength/Skill

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX

5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

WOD:

190612

Every 5 Minutes for 5 Rounds Complete:
12 Burpees OTB
09 Hang Power Cleans 185/125 or 135/95 or 75/35
06 Shoulder to Overhead 185/125 or 135/95 or 75/35
03 Muscle Ups* | 6 C2B Pullups | 9 Pullups | 12 Adj Bar or Ring Rows
*preferably ring muscle ups

Be More Awesome

WALLBALLS MAX REP

AMRAP one set of Wallballs. 20/14

View Event →
Jun
11
5:15 AM05:15

Tuesday's WOD

Tuesday, June 11, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

WOD:

190611

16 Minute AMRAP of:
200m Run (1 lap out back)
10 c2b | 15 Pullups | 20 Adj Bar or Ring Rows
10 HSPU | 15 Elevated HSPU 5" | 20 HR Pushups
10 T2B | 15 Lying T2B | 20 Hanging Knee Raises
10 Burpees

Be More Awesome

30 CAL ASSAULT BIKE

3 attempts of:
30 Cal Assault Bike (best score is recorded other sets in the notes)

View Event →
Jun
10
5:15 AM05:15

Monster Monday

Monday, June 10, 2019

Monster Monday

"DASH-ISH"

1 Round:
500m Row | 1.5 Mile Bike
150 Double-Unders | 300 Single Unders
50 *Hang DB Clean and Jerks 50/35 or 35/25 or 25/15
*single arm, 25 per side, in any order

BACK SQUAT 8-8-5-3-5+

8 reps @ 45%
8 reps @ 55%
5 reps @ 65%
3 reps @ 75%
5+ reps @ 80%

"MANHATTAN"

"Manhattan"
21-15-9:
Deadlifts 225/155 or 185/105 or 95/65
Overhead Squats 135/95 or 95/65 or 55/25
*One bar, change out weights between movements

View Event →