Monday, April 22nd, 2019


2 rounds w/band

10 pull aparts to chest

15 good mornings

20 lateral steps (10ea direction)

Coach led warm up

PVC warm up and stretches


5 rounds for time of:

15 power cleans (95/65)

1-minute handstand hold (accumulation)

21 toes-to-bars 

Post time to comments.


Extra credit

3 rounds NFT

1:00 dead bug hold

20 alt knee to elbow crunch

20 bird dog extension

Saturday, April 20th, 2019

 Yoga is on!@ 9:00 with Tate



Coach led warm up 

Banded mobility  


Game of the day

”Knock out” 




40 Double Unders (mod: 60 singles)

*2 Double KB Deadlift

*2 Double KB Front Squat 

*2 Double KB Hang to Overhead

 * add 2 reps to each round


Men: 53lb. 

Women: 35lb. 

Post reps to comments.





Friday, April 19th, 2019


4 rounds

2 handstand kick ups

:10 sec handstand hold

50ft jog to rig

10 kipping swings

Coach led warm up

Crossover symmetry - coaches warm up


Banded floor stretches


3 rounds for time or 15min amrap of:

50ft Handstand walk (mod: 20 shoulder touches, 5 box walk arounds, or bear crawl)

18 chest to bar pull-ups (mod: chin over, banded, or jumping)

50ft DB front rack walking lunge (50/35)

Post time or reps completed to comments 

Cool down

3 rounds NFT

15 slow back extensions

20 pike knees to chest

Wednesday, April 17th, 2019


Ski 500m

Low bar banded leg stretches

Coach led warm up

Mini band activation


5 rounds for time of:

21 back squats

1 legless rope climb (mod: 2x regular, 4x foothold pull-up, 4x floor)

Men: 135 lb.

Women: 95 lb.

Post time to comments

Extra credit

Alt Kri$bata for 10 min of:

:50 sec ring plank hold

:10 sec rest

:50 sec D-ball/bag March

:10 sec rest

Tuesday, April 16th, 2019


Bike 1 mile (1.6k)

(1/2 arms only 1/2 legs only)

50ft Samson stretch

50ft lateral lunge stretch

Coach led warm up

Foam roll


Fir time:


Alt. Dumbbell hang clean and jerk


Run w/ dumbbell

Men: 50lb

Women: 35lb.

Post time to comments.

Cool down

5 min Lax ball (legs, glutes, shoulders)

Saturday, April 13th, 2019

REMINDER: No yoga or romwod @9:00am sorry for inconvenience 

Coach led warm up

“The Lou warm up“



10 min amrap of: 

9 thrusters (95/65)

18 abmat sit-ups  


rest 2 min then,


10 min amrap of: 

18 wallball shots (20/14) 

9 abmat sit-up w/weight (20/14) 


Post rounds for each amrap to comments.

Friday, April 12th, 2019


Lax ball

Coach led warm up

Banded mobility


10-9-8-7-6-5-4-3-2-1 reps for time of:

Calorie bike

Stone to shoulder (Pick weight (heavy)

Strict pull-ups

Post time and weight to comments.

Post wod recovery

Ski 500m

50 sit up Russian twists

50 single leg flute hip bridge (25 per)

5 min on foam roller

Thursday, April 11th, 2019


Alt tabata for 5min

D ball Bear hug Wall sit

Plank hold

Coach led warm up

Floor stretches


Emom for 8 min of:

5-8 unbroken toes to bar

Max double unders


15 min amrap of:

Row 20/15 cals

15 Dumbbell shoulder to overhead (50/35)

50ft farmers lunge (50/35) (25ft out and back)


Post rounds completed to comments. 

Wednesday, April 10th, 2019


Alt for 5 min

:30 Sec row

:30 Pike to cobra stretch


Coach led warm up

Banded floor mobility



For time:

30 Deadlifts

5 Burpee box jump over

25 Deadlifts

10 Burpee box jump over

20 Deadlifts

15 Burpee box jump over

15 Deadlifts

20 Burpee box jump over

10 Deadlifts

25 Burpee box jump over

Men: (135/185/205/225/275lbs, 24in box)

Women: (95/115/125/155/185lbs, 20in box)

Post time

Tuesday, April 9th, 2019


4 rounds

:20 sec hang from bar

Jog 50ft

:20 sec handstand hold

50ft toe hop

Coach led warm up

Crossover symmetry - activation


Option A

3 rounds for time of:

3 legless rope ascents, 15-ft. rope

6 strict handstand push-ups

12 D-ball over bar (50/30)

Option B

3 rounds for time of:

5 leg-assisted rope ascents, 15-ft. rope

10 kipping handstand push-ups

20 D-ball over bar (30/20)

(Hspu mods: abmat, or box)

(Rope climb mods: 2x foot hold pull-ups, or 2x from floor)

Post time and option completed to comments.

Cool down

100 alt toe touch

100 super man extensions

Saturday, April 6th, 2019




Coach led warm up

High post banded mobility

Obstacle warm up

Zig zag rig

Rope swing

Stick jump

Plate leap

Rope pull

Box hop



Alternating EMOM for 10 min of:

Max L-sit hold from the ground (mod: stack plates, box, or pike)

:30 sec handstand hold + 5-8burpees


3 rounds of:

Max Dumbbell bench or floor press (50/35)

10 L pull-ups


Run, Row, Bike, or Ski 1,000 m for time

Post reps and time

Friday, April 5th, 2019

Coach led warm up

Barbell rollout mobility & warm up

Testing WOD

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments

Post wod recovery:

Jog 1 mile

(smile the whole way)

Thursday, April 4th, 2019

Coach led warm up

Foam roll


7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups

(Mods: regular,banded,or ring row transition +dip)

Single-leg squats, right leg

Single-leg squats, left leg

REST 3 min then,

Emom for 8 min of:

D ball or bag carry 100ft (hap)

Bear crawl 100ft

Post time to comments