

Sat, 08/03/2019
"Assault on DT"
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95 Notes: **“A fall into a ditch can make you wiser." - Chinese Proverb
**
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is... not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approac


Thurs, 08/01/2019
"Runny Nose"
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (70/50)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (70/50)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (70/50) Notes: **“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan**
Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.


Thurs, 07/18/2019
"Skyscraper"
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike Notes: “You must expect great things of yourself before you can do them.” – Michael Jordan
There is an invisible, impenetrable ceiling that we can place on ourselves.
It’s our own expectations.
The level of effort we will put in today will be relative to what we believe we can


Tues, 06/25/2019
"Water Break"
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row Notes: “Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus
When something goes right, we’re relatively quick to point actions we took to get there. But whe


Tues, 03/12/2019
“Bedtime” 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) #WOD #bedtime #lateralbabellburpees #deadlifts #hangpowercleans


Wed, 02/20/2019
"Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders Notes: ## BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed


Tues, 12/04/2018
Push Jerk
Build to Heavy
5-4-3-2-1
"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
…
Climb by 3 Reps Until the Finish Notes: Two part, all barbell workout today. To start things out, athletes will have a changes to build to heavy sets of 5, 4, 3, 2, and 1 from the rack. Within the workout, we’ll be looking to climb as high as po


Sat, 11/10/2018
"Iron Fist" Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115 L2
50/40 Cal Row
30 Deadlifts
20 Hang Power Cleans
10 Push Jerks L1
40/30 Cal Row
30 Deadlifts
20 MB Hang Power Cleans
10 MB Push Press Notes: In this team of three workout, athletes will tackle the rower and three barbell movements. One athlete works at a time, swi


Sat, 10/06/2018
"Stop, Drop & Roll"
Teams of 3
For Time (30 Minute Cap):
1200 Meter MedBall Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)
L2
Scale Options:
No MB on run
Power Cleans for Squat Cleans
Use Rep Scheme 100/80 Cals, 80,60,40 Notes: Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station befor


Sat, 09/08/2018
“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) Sandbag Options:
35lb KB
18lb KB Farmer walk (200M instead of 400) Notes: Starting with the sandbag run, it may be benefi