October 19, 2019 Saturday

Rest 2 minutes


October 18, 2019 Friday


October 17, 2019 Thursday

Rest Day

Open Gym: 6am-8am & 3pm-6:30pm Skills Class: 6:30pm-7:30pm Open WOD Announcement 8pm


October 16, 2019 Wednesday

Burpee Pull-Ups L4: 7 Burpee MU L3: 15 Burpee Pull-Ups L2: 15 Burpee Pull-Ups shorter height L1: 15 Burpees + 15 Ring Rows Deadlifts L4: 245/165 L3: 185/125 L2: 135/95 L1: 105/70 Row L4: 18/15 L3: 15/12 L2:12/10 L1: 10/8 Wall Climbs L4: 6 L3: 4 L2: 4 Wall Walks L1: 8 Burpees


October 15, 2019 Tuesday

3 RFQ: 15 Weighted Hip Extensions 10 DB Shoulder Press 16 DB Box Step-Ups 7 T-I-Y Shoulder Raises


October 14, 2019 Monday

Assault Bike L4: 10/8 L3: 8/7 L2: 7/6 L1: 6/5 Front Squat L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35

Pull-Ups L4: 30% L3: Strict L2: Negatives L1: Box Negatives


October 13, 2019 Sunday

Rest Day

Open Gym 10:00am-12:00pm


October 12, 2019 Saturday

Row L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 Sit-Ups L4: 12 L3: 12 L2: 12 L1: 8 Lunge L4: 50/35 L3: 35/25 L2:15/10 L1: Bodyweight


October 11, 2019 Friday


October 10, 2019 Thursday

Rest Day

Open Gym: 6am-8am & 3pm-6:30pm Skills Class: 6:30pm-7:30pm Open WOD Announcement 8pm


October 09, 2019 Wednesday

5x4 @ 65% 2-2-X-X

L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35


October 08, 2019 Tuesday

*27 Min Cap Row L4: 100/80 L3: 80/65 L2: 65/52 L1: 52/42 R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Burpees L4: 75 L3: 60 L2: 45 L1: 35 or Box Burpees DB Snatch L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Pass Thru L4:As written L3: As written L2: walk thru L1: pass thru on boxes L4: 150/100 L3: 100/70 L2: 70/50 or ball slams 30/20 for 20 reps L1: 20/10 Ball Slams for 20 reps

4x16 (8/S)


October 07, 2019 Monday

*Sub 2:20 can go L4 Thrusters L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Pull-Ups L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows

*Run & Row are used as Recovery L4: Triple Unders L3: Double Unders L2: Double Unders L1: Single Unders L4: 15' down + 15' back Unbroken L3: HS Hold w/ Spotter L2: HS Hold on Wall L1: Plank Hold


October 06, 2019 Sunday

Rest Day

Open Gym 11:00-12:00


October 05, 2019 Saturday

R KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Push-Ups L4: Push-Ups L3: Push-Ups L2: 20" Box L1: 30" Box DB Lunges L4: 50/35 L3: 35/25 L2: 25/15 L1: Body Weighted DB Clean & Jerks L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 Sled L4: 190/145 L3: 145/100 L2: 100/70 L1: 70/50 Rope Climbs L4: Legless L3: 15' L2: 10' L1: Ring Rows


October 04, 2019 Friday

OHS 5 Min EMOM: 4 OHS @ Workout Load

Run L4: 400 L3: 400 L2: 300 L1: 200 OHS L4: 135/95 L3: 95/65 L2: 65/45 or FS 95/65 L1: 45/25 or FS 65/45


October 03, 2019 Thursday

Rest Day

Rest Day Open Gym Hours: 6am-8am 3:00pm-6:30pm Skill Class 6:30-7:30pm


October 02, 2019 Wednesday

Run L4: 800M L3: 800M L2: 600M L1: 400M Sit-Ups L4: 50 L3: 50 L2: 40 L1: 25 Row L4: 1000M/800M L3: 1000M/800M L2: 800M/650M L1: 650M/500M Air Squat L4: 50 L3: 50 L2: 40 L1: 30 or box squats Wall Climbs L4: 6 L3: 4 L2: 4 Wall Walks L1: 8 Burpees


October 01, 2019 Tuesday

L4: 60 DU L3: 30 DU L2: 75 Singles L1: 40 Singles