WOD Blog

September 10, 2019

09.11.19

Strength – EMOM 10 Odd: 10 Deadlifts Even: 8-10 HSPU *Use 55-60% for DL Metcon For Time 800M Run 60 KBS (1.5,1) 40 Bar Facing Burpees  […]
September 9, 2019

09.10.19

Strength – EMOM 10 Odd: 10 Strict Pullups Even: 10-15 Pushups *See Jason Khalipa’s IG video for proper scaling. Force proper pushups Metcon For Time 50 […]
September 8, 2019

09.09.19

Strength – Back Squat Every 2 Mins, 6 Sets Sets of 5-1-5-1-5-1 *Use 75-80% for 5’s, 90-95% for 1’s Metcon Open Prep Mondays- Open 12.3 AMRAP […]
August 27, 2019

08.28.19

Strength – In 10 Mins Build to a heavy set of 3 Deadlifts Post WOD: 3 Sets 8 Dragon Flags, slow and controlled 8 Single Leg […]
August 26, 2019

08.27.19

Strength – 3 Sets 10-12 Strict Supinated Pullups 10-12 Seated DB Military Press 10-12 Floor Press Rest 30 secs b/w movements Rest 1 mins b/w sets […]
August 22, 2019

08.23.19

Strength – EMOM 15 1 Front Squat Use the first 8-10 Mins to Build the last 5-7 Mins should be HAP Metcon 3 Rds 15 Toes […]
August 21, 2019

08.22.19

Metcon – Teams of 2 3 RFT 1000M Row 50 Wallballs 50 Box Jumps
August 20, 2019

08.21.19

Strength – Every 2 Mins, 5 Sets 5 TNG Power Cleans *Build to a max set then Every 2 Mins, 5 Sets 5 Push Jerk *Build […]
August 19, 2019

08.20.19

Metcon – “Heartburn” from CFNE 1 Mile Run directly into 10 Rds Bergeron Beep Test *1 Rd BBT equals 7 Thrusters (75,55) 7 Pullups 7 Burpees […]
August 18, 2019

08.19.19

Strength – Every 2 Mins, 5 Sets 3 Back Squat w/3 sec pause *Heavier than 2 weeks ago Metcon Every 90 Secs, 8 Sets Station 1: […]
August 15, 2019

08.16.19

Metcon Start 0-10 minutes 30 FS @ 70% from the ground, 7 Minute time cap then 10-20 minutes 30 MU or 30 Bench Press @ 70% […]
August 13, 2019

08.14.19

Strength DAY Alternate movements to complete Sets of 20-15-10-5 Strict Press Strict Pullups *Go up in weight each set Every 2-3 Mins, 3 Sets 8 Deadlifts […]
August 12, 2019

08.13.19

Metcon – Vader from CFNE 3 RFT 24/17 Cal Row 21 Wallballs (20,14) 18 DB Snatch (50,35) 15 Burpees Over the Rower *For bigger classes have […]
August 8, 2019

08.09.19

Strength – Every 2 Mins, 4 Sets 5 Front Squat at 3111 Strength – Every 2 Mins, 4 Sets 5 Bench Press at 3111 NOTE: 3111 […]
August 1, 2019

08.02.19

Strength – Every 90 Secs, 12 Sets Set 1: 5 Front Squat at 60% Set 2: 10 Bench Press at 40-50% *FS from the ground, HEAVY […]
July 30, 2019

07.31.19

Strength – Every 2 Mins, 3 Sets 10 Deadlifts at 60-70% Rest 2 Mins Every 2 Mins, 2 Sets 10 Single Leg Good Morning *10 each […]
July 29, 2019

07.30.19

Strength – EMOM 8 Odd: 8-10 T2B Even: 30 Secs HSW Practice Strength – EMOM 7 Hang Power Clean *Sets go 7-6-5-4-3-2-1 Metcon For Time 50 […]
July 28, 2019

07.29.19

Strength – Every 2 Mins, 3 Sets 10 Back Squat at 60% Rest 2 Mins Every 2 Mins, 3 Sets 10 Back Rack Lunges at 40-50% […]
July 25, 2019

07.26.19

Don’t forget Spike Ball Tonight!! Strength – In 20 Mins 1RM Front Squat 1RM Bench Press *If newer or struggle with form find 3RM Metcon For […]
July 23, 2019

07.24.19

Strength – In 12-15 Mins  1RM Deadlift *If newer or struggle with form find 3RM Metcon 12 Min AMRAP 20 Situps 15 Deadlifts (185,125) 10 Lateral […]