January 25, 2017 Wednesday

January 24, 2017 Tuesday

Survival of the fittest

January 23, 2017 Monday

Climb the ladder

- 2:1 single unders - Weight increases each set of 5 C&J

January 21, 2017 Saturday

Over the Hill

10 min cap on each section, finish early... rest! Reps are alternating, but both partners can jump at the same time!

January 20, 2017 Friday


Filthy Fifty 50 reps of each of the following in order: Box jumps Jumping pullups KB swings Walking lunges Hanging knee raises Push press Supermans Wall balls Burpees Jump rope

Lurong Resolution Chipper Test

This is a benchmark WOD. There are 3 levels and 3 age brackets. The age brackets are: Open - 18-39 Masters - 40-49 Masters+ 50 and over. L3 Males Females Barbell 115/95/95 75/65/65 Box 30/24/24 24/20/20 L2 Barbell 95/75/75 65/55/55 Box 24/20/20 20/16/16 L1 Barbell 45/35/35 35/35/15 Box 16/16/16 12/12/12 Additional L1 mods: Ground to overhead for snatch Knee Hand release push ups Masters+ Females may use a training bar, dumbbells or kettlebells

January 19, 2017 Thursday


Perform each group as a circuit, 30 seconds go, 30 seconds rest, 3X before moving to the next exercise. Do 2 rounds of group 1, then 2 rounds of group 2. Rower Jump rope Jump squats Pushups Jacob's Ladder Mountain climbers Split lunges Windmill pushups


2:1 singles

Just keep running

January 18, 2017 Wednesday


DB thrusters Prone DB row Burpees 27,24,21,18,15,12,9,6,3 Rower when complete


Scaling for: Strict HSPU: 1:1 Kipping / 2:1 pike Bar MU: 1:1 C2B / 2:1 chin over the bar High ring dips: 1:1 low ring / 1:1 box dips

January 17, 2017 Tuesday


Intervals, 30 seconds go, 30 seconds rest, 10 rounds each 10M shuttle run Rower KB swings Jacobs ladder Situps

Complex individuals

Level 1: 185/135 Level 2: 165/115 Level 3: 135/95 Level 4: 95/65 - Any variation of a shoulder to over head is acceptable - Score is total complex's completed in 20:00

January 16, 2017 Monday


4 sets each, 90s rest, 303 tempo Complete all 4 sets before moving on to the next exercise DB squats TRX hamstring curls DB stepups Weighted pushups TRX rows DB shoulder press Bench dips Leg raises


- Use the bike if there aren't any rowers available - Max effort each interval

PR Day

- 2:1 single unders The goal of this workout is to improve our aerobic capacity. Saying so, we want to keep our intensity high throughout the entire workout. if you can't do double unders consistently resort immediately to single unders. This is not a practice day.

$Cashin out$

Every time you break you must do 5 burpee box jumps

January 14, 2017 Saturday

Core Deep

Med-Ball must never touch the ground. While one partner is working, the other must be holding the med-ball. 10 burpee penalty for dropping. Sit-ups are alternating, but ball can be passed between partners.

January 13, 2017 Friday


Wheel of Misfortune!! Spin the wheel, get a prize! Every spin's a winner:-)

January 12, 2017 Thursday


Every 5 minutes for 50 minutes alternate between: 1/4 mile run 500M row Finish w/ 3 rounds of TRX abs: 30 knee ins 20 side to side 10 pike

Hangin on by a thread

Reps will increase for each round HSPU: 1-2-3-4-5... etc DU: 10-20-30-40-50... etc

January 11, 2017 Wednesday


5 sets of 10 of each movement, 303 tempo, add weight each set BB squats BB walking lunges BB bentover row BB close grip bench BB wipers

This is for time. This workout will have levels, but will be listed on the board to prevent cherry picking 😉 Weight will increase each set After completion, there will be a 5:00 rest and then you will begin the next workout