Tuesday June 19, 2018 'WOD 6-19-18'

Competitive Version
Ascending ladder 9:00
1 ring MU, 1 power snatch (115/80)
2 ring MU. 2 power snatch
3 ring MU, 3 power snatch

Scaled version 9:00
**2 for 1 Kipping c2b or kipping pull ups
2 kipping pull ups, 1 power snatch (95/65)
4 kipping pull ups, 2 power snatch
6 kipping pull ups, 3 power snatch
8 kipping pull ups, 4 power snatch

Score is total number of reps

Monday June 18, 2018 'WOD 6-18-18'

Part 1
3 Rounds NOT for time but challenge yourself with a weight you can go unbroken on all reps
10 DL
15 Ring dips / matador
20 Wall ball sit ups

Part 2
3 Giant sets of
Max reps body weight bench press
200 meter farmers carry
** change hand positions every 50 meters – hang carry for 50 meters than switch to front rack ( shoulder postion

Saturday June 16, 2018 'Exercise Cures Disease?'

Humans were not designed to be sedentary!!!!!  Everyone knows that exercise is essential for good health, but what many don’t realize is exactly how beneficial it is. Exercise is not only useful for helping you lose weight, maintaining a healthy body weight, and making you feel good, but exercise can also help treat many medical conditions – often times more effectively than the medications intended for that specific purpose.  If exercise were a pill, it would be the most prescribed medication in the world.  The truth of the matter is, exercise is not a pill and takes commitment, effort and work.  Most importantly, it takes consistency and a lifestyle change.  However, drug companies don’t make any money promoting natural solutions – like exercise – that work better than the medications they are pushing, without all of the nasty side effects prescriptions bring with them.  There are many health conditions that can be effectively treated with exercise. You should always talk to your doctor before making major changes in physical activity or medication usage, but if he or she tells you exercise wont work for you, get a second opinion.

Stop acting like living a healthy lifestyle is a big deal!!!!!  It doesn’t have to be a “sacrifice” or an “obligation”.  It can just be your “normal”.   Stop treating exercise as something to do when it is convenient, and set a schedule for yourself to follow.  Setting a schedule is important because we all know life can get crazy. We all have the same amount of hours in a day, and we all find time to do the things that are important to us.  So why isn’t your health important enough to get into the gym and make working out a priority?


Thursday June 14, 2018 'WOD 6-14-18'


LumberJack 20

For Time:
20 Deadlifts, 275/185
Run 400m
20 Kettlebell swings, 70/53
Run 400m
20 Overhead Squats, 115/75
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24/20
Run 400m
20 Dumbbell Squat Cleans, 45s/35s
Run 400m

Wednesday June 13, 2018 'WOD 6-13-18'

Alternating EMOMx 14:00 (7 rounds)
14/10 cal row/bike
:30’s of max reps DB power snatches ( fitness 40/20- RX/comp 50/35) * rest the remaining:30’s

**score is total DB snatches
**don’t let the rower become a recovery or throw away work hard to push through those cals
This should be given a max effort!!

Tuesday June 12, 2018 'Wod6-12-18'

3 Rounds of:
400 meter run
21 Kettlebell swings 53/35
12 pull ups

Monday June 11, 2018 'WOD 6-11-18'

3 Sets:
10 DB Bench Presses
30 Dubs/60 singles
10 DL 185/135 (across all levels)
30 Dubs/ 60 singles
10 DB bent over rows (10 each side)
30 Dubs/singles

**for bench press and rows choose a moderate load to challenge yourself

3 sets of:

20 banded pull aparts
10-15 second L-Sit hold off pull up bar ** scale hanging knee tuck

Friday June 8, 2018 'WOD 6-7-18'

5 rounds for time:
400 meter run
15  OHS
*RX 95/65  (fitness 77/55)
5 rounds
400 meter row
15 OHS

IMPORTANT:  The focus for today’s WOD is the barbell work- try and go for unbroken or large sets on the OHS.  Run should not be a “throw away” but a steady pace perhaps 10 seconds slower than your typical 400 meter run.

Friday June 8, 2018 'Wod 6-8-18'

20:00 Amramp of:
In teams of 2: percent to
50/35 cal row
50 Burpees
30/21 Cal bike/ Ski erg
50 KB American swings 53/35

Single version
2 rounds for time:
25/18 cal row
25 burpees
15/10 bike or Ski Erg
25 KB American swings 53/35

** to be RX we are looking for a 2 foot jump from bottom of each burpee

IMPORTANT: one partner works while other partner rest.
Encourage keeping reps short and quick- we want to avoid taking long breaks here.

Wednesday June 6, 2018 'WOD 6-6-18'

12:00 Amramp of:

6 DB push presses -(fitness 40/20- RX and Comp 50/35)
9 Deadlift ( fitness 185/125- RX and Comp 225/155)
30 dubs/60 singles

Tuesday June 5, 2018 'WOD 6-5-18'

4:00 Amramp of:
27/21 cal row/ski erg
21 T2 Bar
15 Power cleans.  (Fitness 85/55- RX 95/65- Competition 115/80)

Rest 4:00

4:00 Amramp of:
24/18 cal row/ski erg
18 Toes to bar
12 Power Cleans -(fitness 95/65- RX 115/80- Comp level 135/95)

Rest 4:00

4:00 Amrap of:
21/15 cal row/ ski erg
15 Toes 2 bar
9 Power Cleans (fitness 115/80- RX 135/95-comp 155/105)

**IMPORTANT: Try and avoid long breaks on the Toes 2 bar and Power cleans
Everyone should push hard and try to complete at least one round .

Monday June 4, 2018 ''

3 giant sets of:
16 front rack barbell reverse lunges at 35% of 1RM front squat
18 KB Russian swings
20 Weighted ab-mat sit ups

***IMPORTANT:  this is not for time but encourage everyone to move through these with as little rest as possible. Looking for quality reps-moving with purpose!

Part #2
3 giant sets of:
Max effort L-Sit holds on paralettles
20 Banded good mornings