Category Archives: WODs

Workout of the Day

Thursday, September 14, 2017

Front Squat
3-3-3-3-3 (plus 3 warm up sets of 5 reps)

30 Back Squats (115/75)
30 Push Ups
20 Front Squats
20 Handstand Push Ups
10 Overhead Squats
10 Strict Handstand Push Ups

We are going to front squat today! We’ll start by some warm up sets and then work into our working sets. Today after the 3 sets of 5 warm ups sets, we will go into 5 sets of 3 reps. A few less reps per set, so you should plan to increase the weights per set a bit. We’re halfway through the month and soon will get to re-test that one rep max!

For our workout today we are going to do some more squatting and some variations of push ups. 30-20-10, less reps as we go, more difficult movement.

You will have to pick your barbell weight based on what you can overhead squat at the end (while tired.) There are various modifications for the push ups, your coach will go through all of those for you.

Time Cap: 12 minutes

Wednesday, September 13, 2017

Assault Bike
Proper form and technique, biking for calories vs meters

Choose your WOD today!
5 Pull Ups
10 Push Ups
15 Air Squats


5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups

Let’s talk a bit more about the Assault Bike today. We will talk about the difference between biking for meters and calories.

Then, we are going to let you choose which Benchmark Girl 20 minute AMRAP you want to take on today. Both involve pull ups, after that you will have to decide what other 2 movements you want to tackle today.

Tuesday, September 12, 2017

Power Clean

50 Box Jumps
50 Kettlebell Swings
50 Knees-to-Elbows
50 Wall Balls
50 Burpees

Power Cleans again! Let’s keep working on that power clean today. Three warm up sets and then 5 working sets leading up to some heavy singles. Again, we are working on form and technique under load, not a one rep max.

After that we are going to take on 50 reps of 5 different movements – ending up with everyone’s favorite 50 burpees. 50 reps of anything is a lot. Find a way to mentally break it down. One rep at a time. Just keep moving.

Time Cap: 16 minutes

Monday, September 11, 2017

9/11 Memorial Workout
In honor of September 11th, today we will do our annual September 11th Memorial Workout. No music will be played during the workout. Take time to reflect on the events of that day and what America has become since then.

2001m Run
11 Box Jump (30/24)
11 Thruster (135/95)
11 Pull Ups
11 Power Cleans (135/95)
11 Handstand Push Ups
11 Kettlebell Swings (70/55)
11 Bar Over Burpees
11 Deadlift (135/95)
11 Push Press (135/95)
2001m Run

Do you remember where you were on 9/11/01 when you heard about the attacks on the Twin Towers?

We will do this workout today with no music. 2001 meters is about a mile and a quarter. You’ll turn right out the back door and run around the building on the sidewalk and then continue down the bike path until it ends at the cul de sac and come straight back on the bike path (don’t run around the building again on the way back.)

Then there are 11 reps of 9 different movements.  You’ll use the same bar/weight for the entire workout and it should be heavy. Finish it up with another run.

While you are out on the bike path running, think about the day and how our country has changed since then. No whining today. Embrace the suck.

Sunday, September 10, 2017

Sunday FUNday!
Relay Race Obstacle Course
Two Teams (split class evenly)
2 Rounds
1. Kettlebell Shuffle
2. Yoke Climb
3. Rope Climb
4. Heavy Sand Bag Run

First movement – line up all of the kettlebells in a row. Each athlete must start in the plank position and walk their hands through the line of kettlebells. Both hands must touch each kettlebell.

Second Movement – Each team member must get over the yoke. Help as needed!

Third Movement – rope climb! Everyone must climb that rope and touch the top. You can choose to lower yourself to the floor in a plank 3 times instead.

Fourth Movement – heavy sandbag carry. Take your sandbag and your team out for a 800m run. You can take turns any way you’d like carrying the sandbag.

You’ve had so much fun the first time, go ahead and do it another time through!

Friday, September 8, 2017

1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Power Clean

200m Run
10 Power Cleans (95/65)
15 Sit Ups
Rest 5 Minutes
Then, as a class:
As many calories as possible on the Assault Bikes (have to switch every 10 calories)

Today is going to be fun! We are going to work through a barbell complex to enhance some key parts of the Power Clean that we are working on this month. Really focus on each part today. This is about taking time to work on the little details. It isn’t about how much weight you can (especially if you have less than perfect form.)

Then we are going to work on a 12 minute AMRAP of a short 200m sprint, 10 hang power cleans at a relatively light weight (something you can do multiple sets of 10 unbroken), and 15 sit ups. You will probably find your grip will get taxed (so be sure to hook grip from the very beginning. With the work we’ve done today, plus the sit ups in the workout, you will find your core will get taxed today as well. Be sure to brace your core for every movement today.

Thursday, September 7, 2017

Front Squat
5-5-5-5-5 (plus 3 warm up sets of 5 reps)

4 Rounds
5 Strict Pull Ups
10 Strict Toes to Bar
100′ Walking Lunge
200m Run

What do you get when you mix a Power Clean and a Front Squat? A full squat clean! Front squats go very well with the Power Cleans we are working on this month. A lot of people struggle to stand up with heavy weight after they catch it. Front squatting will help. You will need to keep your chest nice and upright with that bar resting on your shoulders in that good front rack position. We’ll work on some mobility to be able to get into a good front rack position. You’ll also work your core and back muscles fighting to keep your chest upright so that bar doesn’t pull you forward and you lose the bar – a common occurrence. (This is also why people can back squat more than they can front squat.)

After that. Let’s work on some other strength moves – like strict pull up, strict toes to bar (that’s a lot of gripping the pull up bar today…) some walking lunges and then a short, quick sprint to make sure we get that heart rate up. Enjoy the first round when you are rested, the next three will be a bit tougher once you’re out of breath and your heart rate is elevated.

Time Cap: 18 minutes
Should be enough time to really spend some time working through these strict movements. Working on the movements is more important that doing them quickly today.

Wednesday, September 6, 2017

Assault Bike
Properly adjusting the seat height and front/back
Figure out your numbers, write them down in your WOD Journal

7 Hang Power Clean (95/65)
7 Pull Ups
Rest 2 minutes
6 Alternating Pistols
6 Push Ups
Rest 2 Minutes
5 Hang Power Snatch (95/65)
5 Bar facing burpees
Rest 2 minutes
4 Deadlifts (185/135)
4 Handstand Push Ups
Rest 2 Minutes
3 Full Clean and Jerks (185/135)
3 Ring Dips

We are going to spend just a few minutes talking about adjusting the seat on the Assault for comfort and performance. Be sure to make a note of the seat positions somewhere so you’ll know how to adjust it the next time we use them.

After that we are going to take on 5 different couplets of 5 minutes each. You’ll find we are going to start with 7 reps of each movement and work our way down to 3 reps each.

It is an endurance day, today we are going to work on our endurance in a slightly different way than you may be used to. It’s not a long drawn out workout of getting your heartrate up to a point that you can maintain for a long time, but this time it’s 5 sprints. You should work as hard as you can for as long as you can for each of these 5 minutes. You will find you won’t recover fully in during the 2 minute rest and will pile on that “tired.” This is where we are working today – to push through and still find a way to keep up the intensity all the way through the end.

Tuesday, September 5, 2017

Power Clean


We will practice our power cleans today with several warm up sets and then several technique sets under load. The purpose of this work today is to practice and refine technique under load, not to get a new personal record. The focus today will be on full extension, we’ll practice that in the warm up and carry that through in our working sets.

After that, we will work through a very efficient couplet of thrusters and burpees. To be honest, those are my two least favorite movements ever. So, let’s put them together! This should be a fast and furious workout today, it will take you longer than Fran to complete, but you should feel the same after it’s over. Go as hard as you can for as long as you can!

Time Cap: 10 minutes