Thursday, August 22nd, 2019

Coach led warm up 

Running warm up and drills



For time

Run 2k 

Rest 2 min then,


Max distance handstand walk in 5 min (mod: shoulder taps, or hand lift reps/ can be done off box as well)

Rest 2 min then,


8 min amrap of:

20 standing Russian twist (35/25-plate)

10 ring lumberjack pushups

Wednesday, August 21st, 2019

Coach led warm up 

Mini band warm up


For time:

50 deadlifts

50 walking lunges

40 back squats

40 toes-to-bars (knees to chest) 

30 power snatches 

30 burpee box jumps (24/20)

20 thrusters

20 triple-unders OR 60 doubleunders

Men: 115lb.

Women: 75lb.

Post time to comments

Tuesday, August 20th, 2019


3 rounds

Ski 250m

3 wall walks

Then w/d-ball

50ft backwards over head throw

15 slam ball 

20 Russian twists

Coach led warm up 

Crossover symmetry - activation 


For time:

50 clean and jerks (135/95)

Post time to comments

Post wod extra credit

Tabata bike for cals

If completed, post cals to comments

Monday, August 19th, 2019


3 rounds with light band 

10 slow row pull (from post)

10 band rotations

Coach led warm up 

Foam roll 


10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of ring dips

Rest 15 seconds

Post total calories rowed and dips completed to comments.

Friday, August 19, 2019


5 rounds

:30 sec bike

:15 sec plank shoulder taps

Coach led warm up 

Floor stretches


Emom for 8 mins of:

50m DB or KB farmers walk (HAP, 25m out and back)

6-8 burpees to a 6in target


Tabata Something Else

Tabata jumping pull-ups

Tabata push-ups

Tabata sit-ups

Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Wednesday, August 14th, 2019

Coach led warm up 

Crossover - Iron scap



9-7-5 reps for time of:

Muscle-ups (mod: jumping, or crouching transition to jump dip)

squat snatches (135/95)

Post time to comments.

Post wod posterior and core

Accumulate 5 min of bear hug hold (hap)

* penalty for dropping = 20 jumping lunge, 100 flutter kicks

Tuesday, August 13th, 2019

Coach led warm up 

Banded floor stretches 


Three rounds for time of:

50/40calorie row

15 handstand push-ups (mod: abmat, 

50 double-unders (mod: 3x single or 70 heavy rope singles)

Post time to comments

Cool down

3 rounds

10 Turkish get ups (5 ea side) 

20 Russian twist

*pick challenging weights

Monday, August 12th, 2019


Alt tabata for 5 min of:

Bear hug wall sit

Slam ball

Coach led warm up 

PVC warm up and stretches


10 rounds of:

1 minute of Bike for cals

Rest 15 seconds

30 seconds of push press (95/65)

Rest 15 seconds

Post total calories and push press reps completed to comments

Friday, August 9th, 2019

Coach led warm up

Banded mobility 



8 minutes to complete:

1-mile run (mod 600m)

(315/205) deadlifts, max reps (mod: 75%)

Then, 10 minutes to complete:

1-mile run (mod: 800m)

(225/155) power cleans, max reps (mod: 70%)

Then, 12 minutes to complete:

1-mile run 

(135/95) overhead squats, max reps (mod: 50%)

Do not rest between rounds. Post run times and reps completed for each exercise to comments

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Thursday, August 8th, 2019


50ft Pigeon stretch

15 Superman ext

50ft knee pull to chest

15 bird dogs

50ft Samson stretch

15 plank push ups (elbow to straight arm)

Coach led warm up 

Foam roll


10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of push-ups

Rest 15 seconds

Post total calories rowed and push-up reps completed to comments

Post wod recovery

Jog 800m

6 “ATYT” with 3 sec negatives

Spend 5 min with lacrosse ball

Wednesday, August 7th, 2019


Bike 2 k

10 pike cobras

20 Spider-Man mountain climbers

Coach led warm up 

Box and band stretches


In front of a clock set for 12 minutes:

1 minute of box jumps

1 minute of sumo deadlift high-pulls

2 minutes of box jumps

2 minutes of sumo deadlift high-pulls

3 minutes of box jumps

3 minutes of sumo deadlift high-pulls

Men: 30in, 115lbs.

Women: 24in, 75lbs.

Post total reps comments

Post wod core

8 min Emom of:

5 unstable yoke or band barbell press (hap and unbroken)

10 weighted v-up (hap)

Monday, August 5th, 2019


Row 500m


10 lateral step push up

20 jump squats

30 alt toe touch

Coach led warm up 

Banded mobility 



30-20-10 reps for time of:

Body-weight back squats

Body-weight bench presses or barbell floor press

Strict pull-ups (mod: banded strict, ring row)

Post time to comments.