Monthly Archives

December 2016

WOD for Friday, 12/30/16

By | Skill, Stability, WOD | No Comments

Beyond work on the stability of the shoulders and core, In-Line Bear Crawls are an excellent neuromuscular warm-up. Think of a neuromuscular drill as warming up the “software” of the body, improving the connection between mind, muscle and movement. Doing this helps the body prepare for the workout in the short term while making us a better athlete in the long term.


5x In-line Bear Crawl


Chipper: (cap 20)
50 Cal Row
75 Thrusters 45/35#
50 MB Slams 20/14#
75 DU’s

WOD for Thursday, 12/29/16

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We start the workout developing our gymnastic strength with the weighted pull-up. Can’t do an bodyweight pull? That’s, okay. Today is a great day to work on getting there using lesser assisting bands and low rep ranges.

Strength: (8mins)

3×3 Weighted Pull-up
5×3 w/ least resistant band possible


9 Hand Release Push-ups
15 Hang Cleans 135/95#
21 Pull-ups

WOD for Wednesday, 12/28/16

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December is a crazy time of year for all of us. With changes in our work, school, holiday schedules it is difficult to follow a periodized program like we have over the past year. So, for the rest of the month we will be testing your strengths randomly! Let’s grab some last minute PRs before 2016 is over.


5RM Strict Press
*minimum 4 sets total

MetCon: (Cap 15)

20 Walking Goblet Lunge (w/ DB) 50/35#
20 DB Snatch 50/35#

WOD for Tuesday, 12/27/16

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We are back from the holiday weekend with a variation of “Cindy”. This is a spicier version with Toes to Bar instead of Pull-ups, Burpees instead of Push-ups, and Wall Balls in place of Air Squats.


10 mins to establish 1RM Complex of: 1 Clean + 4 Squats


5 Toes to Bar
10 Burpees
15 Wall Balls 20/14#

WOD for Friday, 12/23/16

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Today our conditioning is rowing 2,000 meters for time. We can’t think of all the rowing tests as the same. Speed, stroke rate, mechanics, and power output should be considered and varied when performing a 500m, 1000m or 2,000m row. The shorter a row the closer an athlete can work to his or her anaerobic threshold simply because the distance may be completed before the body hits its capacity to still perform the work. Longer distances require an athlete to understand what a good pace is short of burning out but fast enough to submit a good time. The best way of know such speeds is to row these distances often and condition your body to them.

Strength Circuit:

4 Rounds: (15mins)
10 Ring Dips
10 (each) Bulgarian Split Squat
10 Single Arm DB Row

Fitness Test:

For time: 2K Row

Cash Out: (7mins)

Perform in Partners:
5 Rounds (each) *10 rounds total
30 sec Hanging Knee Raise Hold weighted w/ Plate
-10sec transition

WOD for Thursday, 12/22/16

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After developing our Deadlift we are borrowing a WOD from It is a nasty combination of Burpees and DB Thrusters. You will be working in 30sec intervals with a 1:1 work-to-rest ratio. This is no short interval workout as 10 rounds will add up to 20 minutes of work.

Strength: (15mins)

5×3 Deadlift AHAP (all at same weight)

MetCon: WOD 161126
10 RFR:
30sec Burpees
30sec Rest
30sec DB Thrusters 35/20#
30sec Rest

WOD for Wednesday, 12/21/16

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Now that our Front Squat Strength cycle is complete we can see if improvements in overall strength carry over to improvements in Strength-Endurance. We will test this today with sets of 8 front squats in our MetCon.

Skill: (6-8mins)

Turkish Get-up


10mins to establish 1RM Turkish Get-up (must be performed on each arm)


8 Front Squat 155/ 115# (off the floor)
20 Alternating DB Slam 20/14#

WOD for Tuesday, 12/20/16

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We begin class with some practice of the Clean & Jerk which is the second of the two Olympic Lifts. After practicing we will then carry that over to our conditioning workout. Our MetCon is a 20 minute mix of mono-structural, gymnastic, and weightlifting movements.

Skill: (15-20mins)

Power Clean & Jerk (STOH)


20 Doubles Unders
15 Toes to Bar
10 Clean and Jerks 135/95#

WOD for Monday, 12/19/16

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Today we are honoring our Queen of the Hill, Carly. Obviously, running is a favorite form of exercise for her so if you are brave enough to join her you can add an extra cold wrinkle to her MetCon.

Strength: (15mins)

4 Rounds:
50’ Waiter’s walk
6 Dragon Flag Regressions (slow decent)


400m Run
E(1:30)OT(1:30) Death By:
(+2) Wall Balls 20/14#
(+1) Pull-up

WOD for Friday, 12/16/16

By | Mobility, Stability, WOD | No Comments

Its been a while since we’ve programmed a long chipper. A key to performing well while performing high repetitions of a movement consecutively is maintaining technique and mechanics. When fatigue sets in there are breakdowns in our form if we are not disciplined. Those break downs leak energy and add up over time. While it might seem faster to push through at the time, those who maintain form the longest decrease energy expenditure and perform better over a long period of time.


Alternating Bird Dog:
5rounds 30sec each side


For time: (cap 20)
50 Cal Row
75 Wall Balls 20/14#
100 Stepback Boulder Lunges 20/14#
125 KB Swings (1.5/1pd)