1. 02/25/2020

    16 Minute AMRAP

    12 Back Squat (135/95)

    12 T2B

    12 Calories of your choice(Bike, Row, Run, or Ski)

    These are supposed to be quick sets at each movement so transition times will be important. Try to mix up what machine you are using and try something new if you have not used one of them before.

  2. 02/24/2020

    Complete for time

    3 Rounds

    12 Cleans   (135/95)  (185/125)

    18 KB Snatch (53/35)

    6 Ring Muscle Ups

    For today, your cleans should be on the moderate range of heavy.

    If you’re not doing ring muscle ups, talk to your coach about the best mod for you.

  3. 02/21/2020

    “Handstand Annie”

    50 Double Unders

    50 Sit Ups

    25 HSPU

    40 DU

    40 Sit Ups

    20 HSPU

    30 DU

    30 Sit Ups

    15 HSPU

    20 DU

    20 Sit Ups

    10 HSPU

    10 DU

    10 Sit Ups

    5 HSPU

    A special 970 twist on this named WOD.  For today, anchoring your feet for your sit ups is ok.  If you want to do HSPU but the reps are too high for you, talk to your Coach about the best option for you for a rep scheme.  Our preferred mod for the HSPU will be DB Shoulder Press.  Strict HSPU is our RX+ option.


  4. 02/20/2020


    Complete for Time

    (200/300) Air Squats

    (100/150) Push Ups


    We aren’t going to let the snow and cold keep us from running!  In this partner WOD, both partners can be working at the same time to complete the RX or RX+ reps.  At the beginning of each minute, you will both run 4 shuttle sprints.  You can work together on one movement or separately on each movement to completion.  Never too soon to start training for MURPH.  In fact, if you want, feel free to put your weight vest on!!

  5. 02/19/2020

    Complete For Time

    5 Rounds

    10 Burpee Up & Over (24″/20″)

    10 Hang Power Clean (95/65)(135/95)

    10 Shoulder To Overhead (95/65)(135/95)

    Unlike yesterday, today we are looking a WOD that we can maintain a smooth and steady pace throughout.  Pick a load for the barbell that you can complete the majority of the WOD with unbroken rep of each movement.  The hang power clean to the S2OH have a “DT” (5 rounds of 12 DL, 9 HPC, 6 S2OH) feel to it.  So a logical break would be at 9 Hang Power Cleans with the 10th rep transitioning into the S2OH.

  6. 02/18/2020

    4 x 4:00 Intervals

    (15/12)(20/17) Cal Bike

    14 KB Swing (53/35)(70/53)

    12 Goblet Squats (53/35)(70/53)

    Max Cal Row In Remainder

    4 Minute Rest Between Rounds

    Score for today is TOTAL calories on the row.  Goal is to get through the bike, swings and squats in a way that you can maximize your time on the rower where we are thinking about a pace equal to your pace for a 500m sprint.   KB movements should be unbroken for this one so you need to push these.

  7. 02/17/2020

    Complete For Time

    RX Option


    Power Snatch

    Pull Ups

    **Snatch Weight Rounds of 18-12 (75/55)  Rounds 12-9 (95/65)  Rounds 6-3 (115/75)

    RX+ Option


    Rounds 21-18 Pull Ups & (115/75)

    Rounds 15-12 C2B & (135/95)

    Rounds 9-6 Bar MU (155/105)

    For today, we have two different options for the WOD in terms of rep schemes, weights, and gymnastics.  Either way, this WOD will be a challenge.  Weights should be ranging from the lighter side to the lower side of heavy for you.  We don’t want the higher rep rounds at the lower weight to bury you for the lower rep, heavier weights.  So consider breaking this one early and often.


  8. 02/14/2020

    “Ghost Rider”

    6 Rounds

    1 Minute Per Station

    Bike Calories


    Double Unders

    Rest 1 Minute

    Statistics From Beyond The Whiteboard

    99th Percentile 836/786 Reps

    90th Percentile 690/604 Reps

    80th Percentile 626/539 Reps

    50th Percentile 485/393 Reps



  9. 02/13/2020

    Complete For Time

    5 Rounds

    12 Deadlift (185/125)(225/155)

    1/2 Rope Climbs

    10 HSPU/Deficit HSPU (4″/2″)

    For our HSPU mod, we will be looking to wall walks, or inverted push ups.  Cutting the volume is also an option.  Your Coach will work with you on what the best option for YOU will be.  For the deadlift we are looking at a weight that you can do 10+ unbroken reps of.