January 10, 2020 Friday

Max rep DB Bear Complex No big jump starting the rope climb. Scale up to starting from a seated position


January 09, 2020 Thursday

Build to a heavy KB complex in 10 mins

-Double Unders increase by 10 each round -Dips can be from a box, rings, or bar 2 min rest then next AMRAP

-KB SDHP increase by 5 reps each round -Dips can be box, rings, or bar


January 08, 2020 Wednesday

Work up and over workout Thruster weight

We last did this 6/26/19


January 07, 2020 Tuesday

Score is reps, keep track of reps on each of the 3 movements. RX is Assault Bike Scaled is Bike Erg Scale to 35/26# KB as needed

Tabata Finisher #1

Tabata Hollow Hold then 1 min rest, then next Tabata

Tabata Finisher #2

Tabata Deadbug


January 06, 2020 Monday

30x1 tempo Work up to workout weight past the 3 sets

17 min cap


January 04, 2020 Saturday

Partner WOD

Partner 1 completes a full round while Partner 2 rests


January 03, 2020 Friday

Keep weight light-moderate

Part 1 of 3 :30 rest then next

Part 2 of 3 :30 rest then next

Part 3 of 3


January 02, 2020 Thursday

Start moderate and build, not a 4Rm, aiming for smooth sets.

-Pick a DL weight that all reps can be done in 3 or less sets -sumo DL optional for workout


December 31, 2019 Tuesday

Every New Year's Eve Modified options -95/65# or a weight you feel comfortable w/ -2/3 burpees -Up Downs


December 30, 2019 Monday

Work Up


December 28, 2019 Saturday

Saturday Morning Cleaning

Wall balls and cleans - share reps anyway. One partner works, one rests. Row - each partner does 250m at a time. One row's, one rests. 30 min cap.


December 27, 2019 Friday

Keep weight moderate across, no misses

Aim to go fast (sprint) through each round!


December 26, 2019 Thursday

Keep weight moderate no missed


December 24, 2019 Tuesday


December 23, 2019 Monday

Gnardog's 12 Days of Christmas

Perform the workout just as the "12 Days of Christmas" song is sung. 1 Run, then 2 Thrusters and 1 Run, then 3 Hang Power Cleans 2 Thrusters 1 Run, etc... We last did this 12/24/15


December 21, 2019 Saturday

Partner WOD

Split reps any way - One partner works, while other rests. Double the singles if Double Unders are not an option today. 25 min time cap!