(551) 427-5077

Monday – June 9

EMOM – 20 Minutes

Odd Minutes:

6 Power Clean & Jerks (155/105)

Even Minutes:

10 Wall Balls

*Pick a weight that you can Clean & Jerk at least 8 times in one minute

Sunday – June 8


Great week everyone.  Continue to bring it on a daily basis and we are all going to beat our own scores from the Bison Benchmark #2 in 5 weeks.  If you haven’t done it yet, we can try to arrange something this week for you to get it done before/after a normal class.  Let us know when you can be there and we will figure it out.  

Saturday – June 7



Deadlifts (225/135)

Box Jumps (24/20)

*50 Double Unders after each set

5 Minute Rest, Then right in to


Back Squats (135/95)

Deficit Push Ups

Ring Rows

*400 M Run after each set

Thursday – June 5

Part 1:

5 Minute AMRAP

Row 10 Calories

20 Sit Ups

Part 2:

EMOM – 6 Minutes

4 Snatch Deadlifts

4 Hang Snatch Pulls

*Weight should be HEAVY, heavier than what you do for Part 3

Part 3:

EMOM – 10 Minutes

3 Power Snatches

Wednesday – June 4

2 Rounds

2 Minutes on/3 Minutes off

20 Box Jumps (24/20)

Max Reps Wall Balls (20/14)

2 Rounds

3 Minutes on/3 Minutes off

30 Toes to Bar

Max Reps Plate Ground-to-Overhead

2 Rounds

2 Minutes on/3 Minutes off

30 KB Swings (53/35)

Max Push Ups


All: Great job on the Bison Benchmark #2  yesterday.  We have some work to do over the next month so you can all kill those scores in a month!  

If you did not get to do the Benchmark, you can come in at any point and we will try to squeeze you in between classes.  Try to email/call us ahead of time so we can be prepared.

Tuesday – June 3


10 Minutes to accomplish the following:

5 Rounds

12 Hang Power Cleans (105/65)

9 Front Squats (105/65)

6 Shoulder to Overhead (105/65)

*If there is remaining time, max calories on the rower


All:  PLEASE PLEASE PLEASE make every effort to get here for this workout.  You all improved your second time on “D.B.” and I think the same will happen here when we repeat this workout in July.  Can’t wait to see all of you!!  Hydrate and eat well prior to your class!  

Monday – June 2

For Time:

800 M Run

21 Strict Pull Ups 

21 Ring Dips

400 M Run

15 Strict Pull Ups

15 Ring Dips

200 M Run

9 Strict Pull Ups

9 Ring Dips

*Pull Ups can be substituted with Ring Rows

*You may need an extra band if you normally kip with a band on regular pull up workouts


Please make every effort to get to one of the WOD classes tomorrow (Tuesday) for the first run at the Bison Benchmark #2.  Same rules apply here….whoever improves the most from attempt one to attempt two will have the WOD named after him or her.  We will give it another shot at some point after July 4 weekend.