1. 12/05/2022

    6 x 2:00 Sets

    (8/15) HSPU

    15 Front Squat (115/75)

    Max Cal Bike In Remainder

    Rest 2 Minutes Between Rounds

    For today, if you are not doing HSPU, we will be doing Hand Release Push ups.  The front squat weight should be a weight you can do unbroken and at a faster pace.   There will not be a ton of time to bike, so you’re going to need near maximum effort to accumulate calories.


  2. 12/02/2022

    Complete For Time


    Power Snatch (75/55)


    For today, our barbell weight is light so try to hang on for bigger sets on you 27, 21, & 15.

    For your toes to bar, if this is a movement that you fatigue quickly on, consider doing smaller sets from the start.

    Even though we have just the RX WOD posted, talk to your Coach about the best plan for you if the volume of the workout (specifically the T2B) is of concern.

  3. 12/01/2022

    18 Minute EMOM

    (12/10)(15/12) Cal Ski

    100’ Plate Farmers Carry (45’s/25’s)

    10 Back Squats (135/95)(185/125)

    5 Shuttle Runs

    10 Double DB Cleans (50/35)



  4. 11/30/2022

    This one’s gonna be fun!!!!!

    4 sets on the 10:00

    Round 1: 85/70 Cal Bike + 50 Sit Ups

    Round 2: 85/70 Cal Row + 50 Push Ups

    Round 3: 85/70 Cal Bike + 50 Air Squats

    Round 4: 85/70 Cal Row + 50 Burpees

    SCALED IS 75/60 Cals and 35 Reps

    RX+ 100/80 Cal and 50 GHD vs Sit Ups and 50 Double DB Bench Press (50’s/35’s) vs Push Ups

    For today, whatever is left in your ten minutes is rest.

    If you want to do GHD’s, you MUST do the RX+ cals.  Double DB Bench can be done if doing RX as well.

    In case you wonder why…..

    Our intent with RX+ is to challenge those that are advanced on the machines to go higher cals as well as GHDs and DB Bench press to provide a higher level of fatigue going in to the next round of bike and row.  GHDs will tax the core and hips before the row.  The DB Bench will tax the arms for the push/pull on the arms.  If you are not as advanced on the machines, providing additional levels of fatigue makes ZERO sense.

  5. 11/29/2022

    Compete For Time

    30 Deadlifts (155/105)(185/125)

    15 Box Jumps (24”/2o”)

    20 Deadlifts (185/125)(225/145)

    15 Box Jumps

    15 Deadlifts (225/145)(275/195)

    15 Box Jumps

    10 Deadlifts (275/195)(315/225)

    15 Box Jumps

    **Step Ups Ok for RX and RX+**

  6. 11/28/2022

    Complete For Time

    4 Rounds

    12 KB Thrusters Right Arm (53/35)

    42 Double Unders

    12 KB Thrusters Left Arm

    60 Single Unders (RX+ MUST BE UNBROKEN SINGLES)

    For our RX+ today, IF you miss a single under, you MUST restart the singles until you do them unbroken.

  7. 11/25/2022

    Class Times Today Are:  8:30, 11:00 and Noon.

    4 Minute AMRAP

    4 Hang Clean (165/110)  ***THESE ARE FULL SQUATS***

    8 Box Step Up (24″/20″)

    Rest 4 Minutes

    4 Minute AMRAP

    4 OHS (135/95)

    12 Bar Dips

    Rest 4 Minutes

    4 Min Row For Max Calories

    For today, your Hang Clean and your OHS should be moderate in terms of weight.  Should be a weight you can do all rounds/reps unbroken but it should also be challenging for you.

    The 4 min Max cal row is a benchmark.  As a frame of reference, for men, the 50th percentile is 70 calories.

  8. 11/24/2022


    Complete For Time with A Partner

    300 Push Ups

    300 Sit Ups

    300 Cal Row

    Partition as you want.  Both partners can (and SHOULD) be working at the same time.

  9. 11/23/2022

    Complete For Time

    3 Rounds

    25/20 Cal Bike

    50/100’ HS Walk

    20 Double DB Squats (50/35)

    Scale for HS Walk will be 20 shoulder taps per 25’ of HS Walk