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Tuesday- August 19

4 Rounds

21 Double Unders
15 Clean and Jerks 135/95
9 Bar Facing Burpees


Yes.  This IS the same exact workout from just 7 days ago.  We want to throw a curveball at you beasts to see how you respond.  Can you improve your time from last week?  We haven’t had a long enough time to improve the subtle skills and strategies of the workout and we certainly have not strengthened our cleans and/or jerks.  So where can the improvement come from?


Many of you understand by now how mental these workouts can be.  If your mind isn’t focused on the WOD, it will chew you up without mercy and leave you wondering what just happened.  We preach confidence and “good thoughts” as I always say….trying to stay away from the negativity that loves to creep its way in to your head once the muscles start to ache and your breathing patterns are made more difficult.  This is an enormous test to your mental toughness.  This WOD really beat a lot of us up last week, and I’m not so sure it was all physical.  Bring in a positive mindset and watch what happens.  Let’s kill this thing together.  


And don’t forget…nobody cleans up their equipment until EVERYONE is done with the WOD!  No questions asked.

Friday – August 15



Part 1

Hang Power Snatch

Rest 10 seconds

Power Snatch

*Build up to your heaviest set.  Amount of sets should be between 5-10

Part 2

6 Rounds – :30 second stations for max reps

Pull Ups


Deadlifts (195/125)


Ring Dips



Resort to ring rows if your hands are ripped, or close to ripping.  






Wednesday – August 13

Part 1

 Back Extension Demo

*Just a quick tutorial on how to use the GHD machine to perform back extensions.

Part 2  

30 minute EMOM

Minute 1 – 15/12 Calorie Row

*A number you KNOW you could row in 30 seconds if you were going all out

Minute 2 – 5 Handstand Push Ups

An amount you could do within 30 seconds fresh

Minute 3

25 Sit Ups

*An amount you could do in under 45 seconds fresh



Tuesday – August 12

For Time:

4 Rounds

21 Double Unders

15 Clean & Jerks (135/95)

9 Bar Facing Burpees


If your backs/hamstrings feel tight from the deadflifts, you can do your clean & jerks from the hang position.


Monday – August 11

Part 1:

4 Rounds

Run 100 M @70%

Run 100 M @ 90% 

Part 2:



Part 3:


Goblet Squats (53/35)

Toes to Bar

Push Ups

Saturday – August 9

In teams of 2, complete the following:

*1 Person working at a time

150 Wall Balls (20/14)

50 Burpee Box Jumps (24/20)

150 Shoulder to Overhead (85/55)

50 Burpees over the Bar

150 Overhead Lunges (85/55)

50 Burpees to a target

150 Double Unders

50 Burpees





Friday – August 8


Part 1:

10 Minutes to work up to a heavy Hang Power Clean

Part 2: 

5 Rounds

10 Hang Power Cleans (155/95)

400 M Run


Thursday – August 7


Come out tonight and meet Coach Joanne!  She’ll be helping out while Dave is gone from August 21-28.

For Time:


Front Squats (135/85)

Handstand Push Ups

3 Minute Rest


Front Squats (145/95)

Deficit Push Ups

3 Minute Rest


Front Squats (155/105)

Push Ups


*Add 5-10 pounds to the bar during rest periods

*This WOD can be scaled UP or DOWN.  If you want to make the whole workout with handstand push ups, go for it.