March 31, 2019

“Grunt Work”
April 1st – June 24th, 2019
12 Weeks

It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.

In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility--to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.

And it all sta...

March 29, 2019


Teams of 3
25 Minute AMRAP:
70 Calorie Bike
60 Thrusters 
50 Push-Ups
40 Pull-Ups

30 Front Rack Reverse Lunges 

*Rx Barbell – (75/55)

In today’s metcon, we have one athlete working with two resting at any given time. Teams are able to break up the repetitions however they seem fit - and - should play to their respective strengths and weaknesses.

If we do not have access to an Assault Bike today, we can row for equal calories.

March 29, 2019


Drum roll pleeeeeaaaaaaaase....

Winning by a hair (a mere 6 points) is team ORANGE CRUSH with 308 points! coming in a close second is team PURPLE NURPLES with 302 points!

Congratulations team ORANGE CRUSH for reeling in the first annual AM vs. PM championship! Each of you that contributed points to your team will be receiving a gift certificate to try Classic Eats meal prep service (FO FREE), and a trial membership at Hot Feet! You will receive an e-mail with more information :)

We are also getting a trophy engraved with our 2019 PM winners; each year...

March 28, 2019


Handstand Push-Ups
Step Ups (24/20)

Following the metcon…foam roll/stretch for the remainder of class.

Despite the repetition scheme descending to smaller sets as we move along, we still want to be smart about our handstand pushups, and plan breaks depending on where we currently are with the movement. The plan may change a thousand times over, but visualizing the workout before we start, and thinking through logical, albeit rough, places to break is a smart practice to make habit of.

On the step ups, we can view these as a pseudo-recover from the HSPU....

March 27, 2019

Yes, there is A LOT of running today!  Don't be a WOD dodger, because we will know who you are and we won't let you live it down.  This is time to work on weaknesses and for most people that's running and/or cardio endurance. Bring your running shoes and headphones if that will help you get through this workout today.  

If this is EXTREMELY too much volume for you please talk to your coach. They will be able to help advise a scaled option so you can manage this workout for your fitness level. 


Moving into a lower intensity, longer, classical...

March 26, 2019


In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the bike calories towards that total).

As an example, if an athlete on Part #1 completes two rounds of the DL/BJO combination when the 5...

March 25, 2019



Every 90 Seconds for 5 Sets:

3 Pausing Back Squat (3 second pause in the bottom)

Set 1 - 65% of estimated 1RM Back Squat
Set 2 - 70%
Sets 3 - 5 - 75%



3 Rounds for Time:
500m Row
20 Wallballs (20/14)
15 Hang Clean and Jerks (115/80)

Although breakup strategies absolutely matter, with the row involved, pacing our engine is of the larger importance here. We are aiming to be able to sustain a steady-state - never sprinting, never crashing - for the duration.

Only effort today, and in line with our de-load week mentality, we are not looking to set a world reco...

March 24, 2019


It’s been a strong five weeks. It’s time to give our bodies and minds a period to recover with a deload week. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system has kicked in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60% this week.

This deload week is also so that, in a week from today, we can turn the page to building something new.

“Grunt work” starts Monday April 1st...

March 23, 2019

20 Minute AMRAP:
7 Power Cleans (135/95)
7 Burpees
200m Run

If unable to run, complete:

300m Row

10 Calorie Bike

The run must be completed in full to count towards your score. To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.

Inside this triplet, we have two relatively simple movements combined with a run. In other words, th...

March 22, 2019


For Time:


Chest-to-bar pull-ups

Time cap: 20 minutes


Rx’d: (Ages 16-54)Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups


This workout begins with the barbell on the floor and the athlete standing tall. After the call of...

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