W.O.D.

  • 7.30.14

    A) Strength: Deadlift - Work up to a heavy double

    B) Metcon: 12 Minute AMRAP 

    5 Burpees 

    7 Push press 115/75lbs

    9 Deadlift 115/75lbs

    Resurgens Endurance - 3 x 800m Time Trials, rest 5:00 between each. Maximal effort on these!

    Tomorrow - Cleans, Thrusters


  • 7.29.14

    A) Mobility: Shoulder + hip flexors

    B) Metcon:

    For time

    21 Back Squats, 225/155

    9 HSPU

    15 Back Squats, 225/155

    15 HSPU

    9 Back Squats, 225/155

    21 HSPU

    *From rack if Rx.  Take from ground if weight is light enough.

  • 7.28.14

    Metcon:

    "Kelly"

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24/20 inch box
    30 Wall ball shots, 20/14 pound ball

    Resurgens Endurance - 6 x 400m with 2:00 rest intervals
    Tomorrow - Back squats & HSPU

  • 7.25.14

    Metcon: Tabata intervals - 8 rounds each movement, each movement is completed for all 8 rounds before moving to the next movement - 20 seconds of work followed by 10 seconds of rest.  Each movement will total 4 minutes.  There will be a 1 minute rest in between movements to allow time to switch.

    Tire flips w/jump

    Prowlers 140/90lbs - 50 yards

    Battle ropes

    Row - calories

    Push-ups

    Sprint intervals - approximately 20 yards - Starts at black top and ends at first break in concrete.

  • 7.24.14

    A) Rope climbs - Make sure you wear long socks or tights  

    B) Chest 2 bar pull-ups - In between practicing rope climbs complete 7 sets of 6.  Jumping pull-ups 1:1.

    C) Metcon:

    EMOMx12

    Odd:  7 Deadlifts – you choose the weight

    Even:  50 Double unders (1:1 Singles)


  • 7.23.14

    A) Handstand push-ups 7x5 EMOM

    B) Metcon: 

    20 Burpee Box Jumps, 24/20

    400m Run

    15 Power Snatches, 135/95

    800m Run

    15 Power Snatches, 135/95

    400m Run

    20 Burpee Box Jumps, 24/20


    Resurgens Endurance - 3 x 1000m with 3:00 rest intervals

    Tomorrow - Deadlifts, rope climbs


  • 7.22.14

    A) Strength - Strict Press

    EMOMx10:  2 Strict Press


    B) Metcon: “Bergeron Beep Test”

    Every Minute, On the Minute, for as long as possible, complete:

    7 Thrusters, 75/55lbs

    7 Pull ups (1:1 Jumping pull-ups)

    7 Burpees

    * Scale as necessary.  The goal should be to try & reach 10 minutes or longer.  You can scale reps as well as weight.

  • 7.21.14


    A) Squat

    5×7 Back Squats, across*

    B) Metcon:  “Charlie Brown”

    3 RFT:

    15 OHS, 135/95

    30 Abmat Sit up

    45 KBS, 53/35

    Resurgens Endurance - “I AM UNSCARED”

  • 7.20.14

    Rest Day!  

    Teach me to do Your will, for You are my God.  May your gracious Spirit lead me on level ground. - Psalms 143v10

  • 7.18.14


    A) Strength - Overhead squat - 5x5 across - You choose the weight.  Focus on form and doing it correctly over weight.

    B) Metcon: 3 Rounds for time

    15 OHS 95/65lbs

    25 Slam balls 30/20lbs

    30 Front rack alternating lunges 95/65lbs

    CFR Endurance - 7.19.14 - 5 miles at last week’s 5k pace

  • 7.17.14

    A) Mobility 

    B) Metcon:

    400m Run

    15 Deadlift 275/165lbs

    45 Sit-ups

    45 Wallballs 30/20

    45 Burpees

    15 Deadlift 275/165lbs

    400m Run



  • 7.16.14


    A)  Strength: 5×7 Front Squats, across

    B) Metcon:

    3 RFT:

    13 Thrusters, 95/65

    14 Pull ups


    CFR Endurance - 4 x 800m with 2:30 rest intervals

    Tomorrow - Deadlifts

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