Category Archives: WODs

Workout of the Day

Thursday, June 22, 2017

Back Squat

3 Rounds
5 Clusters (135/95)
10 KBS (70/55)
400m Run

High rep back squats, so much fun! We will work through 5 warm up sets, finishing out at about 50% of your 1RM. THen it’s on to 3 sets of 10, ascending weight. These should be challenging. Maintaining your form over that many reps at a higher weight (last set of 10 should be about 75%) will force you to pay attention to everything. Make sure your core stays upright during each rep. “Rest” at the top should be minimal.

Then it’s on to a quick little 3 round beauty. Starting with clusters (yes that is a squat clean thruster) you will pull the bar from the ground for each and every rep. Make these heavy enough to challenge you but not so heavy you spend more than 3 seconds staring at the bar between reps. After those it’s on to some heavier kettlebell swings. Keep the chest up and refrain from sweeping the floor. Cap each round with a splendid 400 meter run, what could be finer?

Wednesday, June 21, 2017


Buy in:
Row 1k

5 Rounds
10 Toes to bar
10 Box jumps
20 Walking lunges w/ dumbbells in front rack (50/35)

Cash out:
Row 1k

We will continue with our running work today. Work to utilize what we have learned so far this month and continue to build on that. You should be thinking about the body position and the lean and fall forward all of the time, not just when you are fresh or during warmups. It is especially important to work these techniques when you are tired and out of breath.

The WOD today has both a buy in and a buy out. 1k row each. The goal is to have roughly the same time, strokes per minute, and split time for both of them.

In between the row sandwich you have 5 rounds of glee! 10 toes to bar, 10 box jumps, and 20 walking lunges with those dumbbells (or KBs if needed) in that front rack position. Move through these at a steady pace. Fast enough to push the lungs but slow enough to be able to carry on short snatches of conversation.

Tuesday, June 20, 2017

Snatch Complex
Snatch High Pull
Full Snatch

10 Bar Facing Burpees
10 Push Press (95/65)

Today we will be working on getting into full extension in the snatch. We will work on this with a 2 part complex. The first part, the high pull, removes the urgency or fear of getting back under the bar. Try to replicate this positioning in the full snatch in the second part of the complex.

Conditioning wise we have just a pair of movements repeated over 12 minutes. Bar facing burpees, well there isn’t much to say about them, you know. For the push press, make sure you have a weight you can do unbroken even when you are tired and out of breath. This should be quick movements with very short transition times.


Monday, June 19, 2017

12 Minute Core Series

5 Rounds
200m Run
5 Pull-ups (strict)
10 Sandbag thrusters

Today we are going to run through our 12 minute core series to continue our core work this month! I know you love to hate it, I sure do. Put your mind in a place to push through and get as much of each 50 seconds in the correct position!

After we get through that we have a neat little 5 round triplet. We start with a 200m sprint to make sure our heart rate is nice and elevated. Coming back in from that we have 5 STRICT pullups (stop whining, we don’t do them that often). Finish up your round with 10 sandbag thrusters. The combination of the sprint, strict pullups and thrusters with an unbalanced object should make for quite a core workout on top of all the other fun.

Sunday, June 18, 2017

Sunday FUNday!

Today’s Mission:
Date – 24 July 2006
Location – Ramadi, Iraq

After the fall of Fallujah, Ramadi became ground zero for bad guys trying to do bad things. 3 months ago insurgents launched an attack on OP Virginia located in Ramadi. They drove a truck loaded with 1000 lbs of explosives through the wire, detonated it, and forced the Marines of 3/8 to do what Marines do- slay bodies. After the attack on OP Virginia fighting slowed briefly, however within a week assaults became more frequent and daily firefights became the norm.

On the morning of 24 July you’re dug in with the rest of your platoon in the Ramadi Government Center. You’ve been using this building as your FOB for the past few months, so you’re confident in defending this position. There are battles occurring all over the city and you know it’s only a matter of time before they come to you.

Your Mission:

As you sit there eating your Chili Mac the fight begins. Small arms fire erupts from 3 different directions. You grab your weapon and get to the sandbags to return fire. Soon after, an incoming RPG round destroys one of the key barricades surrounding the building. Your platoon Sergeant assigns your squad to start stacking sandbags to fill the hole. You’re job is to take 30 full size sandbags from the ground and place them in a massive stack that’s taller than you.

The Workout:
3 Rounds For time
10 Sandbag Clean and Press (60/40)
15 Burpees

Friday, June 16, 2017

Split Jerk

Double Unders

Working on the split jerk today, from the rack. Shallow dip followed immediately by a violent drive up. Keep your torso upright throughout the dip and drive. Tilting forward is a sure way to miss the lift as it gets heavier!

Yay Annie! My second favorite of the girls! This should be a very fast WOD. Little to no time to stop. Sit ups should be the longest portion by a long shot.If you do not have double unders down yet, we will most likely have you work on the penguin jump to keep your heart rate up AND work on the DU rhythm.

Thursday, June 15, 2017


4 Rounds
20 Goblet squats (55/35)
10 Knees to elbow
5 Ring dips (strict)

Starting our fun today with a little deadlifting, the under appreciated lift! Sets of three means we should be able to maintain correct form with a bit heavier weight. The last set shouldn’t be that much lighter than your 1RM.

Then its onto 4 rounds of delightful fun. Starting with goblet squats, we are challenging your midline stability over a large number of reps. Keep your chest up and your elbows off your knees. If you can’t do this for all 20 reps, lower the weight a bit! THen its onto some good ole K2E. Now we want you to use your core dynamically. If you can’t get your knees all the way up, do hanging knee raises WITHOUT a kip. We will finish up the triplet with ring dips. Scale these by putting your legs out in front of you on a box to support some of your bodyweight.

Wednesday, June 14, 2017


400m Run
40 Burpees
40 Wall Balls (20/14)
40 Russian KBS (55/35)

More running work today. We will continue to develop what we learned last week and get some more practice. Just like any other skill in life, it won’t get better unless we consciously work on it.

And it looks like we get to work on it in the WOD as well. Just because someone said 3-2-1-GO doesn’t mean we should forget all of the work we just did. This is your chance to practice these techniques while under pressure and tired! For 20 minutes we will be rotating through some cardiovascular challenges. The goal is to pick a steady pace and maintain that for 20 minutes. It is better today to go a bit slower but reduce or eliminate long breaks and transition times.

Tuesday, June 13, 2017

Full Snatch

5 Burpee pull ups
35 Double Unders

We will be working on the full snatch today. This means we have to get our body into full extension (ankles, knees and hips) and then dive back under the bar. The order of operations here is important, don’t dive early and dump all the power you just generated into a failed lift. Work through these sets of 2 slowly with adequate rest between each set. Add wait sparingly and only when you manage to get full extension before pulling yourself back under the bar.

For conditioning we will be alternating between 5 burpee pull ups and 35 double unders for 10 minutes. Work on coordinating your jump out of the bottom of the burpee to help you with the pull-up. THis will save you tons of time and energy. Be aware that it will also challenge your vestibular system a bit and help develop that as well. The double unders should be a relatively rapid part of the round. If they are taking you longer than a minute consider scaling to penguin jumps.