Thursday, 12/1/16


Metcon (4 Rounds for reps)
Minute 0,4,8,12- AMRAP1 Strict Chin-ups*
Minute 1,5,9,13- AMRAP1 Ring-dips
Minute 2,6,10,14- AMRAP1 KB Swings 1.5/1pood
Minute 3,7,11,15- AMRAP1 Box Jump 24/20

*Use a band if you don’t have strict chin-ups


Metcon (Time)
For time,
Run 800m
3 rounds
30 Wall Ball Shots 10ft/9ft 20#/14#
10 C2B pull ups
5 Handstand Push-ups
Run 800m

(24min cap)
1C2B pull up=2 pull ups = 3 Ring rows


Wednesday, 11/30/16


Behind The Neck Jerk (1-1-1-1-1-1-1-1)

Find 1RM
Total 8 rounds, add weight each round

Deadlift (65%x5x5)

From Training Max(90%+10lbs)
Warm ups: 40%x5, 50%x5


Metcon (AMRAP – Reps)
1 Clean & Jerk 80%-90% of 1RM

Tuesday, 11/29/16


Bear Complex (7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

4 rounds of 7 sets of bear complex. Add weight each round.
Find 1RM Bear complex


Metcon (AMRAP – Rounds and Reps)
400m Run
21 Pull ups
21 Overhead Squats 95/65
400m Run
15 Pull ups
15 Overhead Squats 95/65
400m Run
9 Pull ups
9 Overhead Squats 95/65


Monday, 11/28/16

From today for 4 weeks, we are running second cycle of 5×5 method. This time, we will use Training Max + 5-10lbs on your Squat, Deadlift, and Shoulder Press instead of Rep Max. For the Press, add 5lbs, for the others, add 10lbs each.


Back Squat (65%x5x5)

Warm ups: 40%x5, 50%x5
Add 10# on your 90% of 1RM.
Metcon (AMRAP – Reps)


Minute 0,4,8,12 – 10 Clean High Pulls 135/95
Minute 1,5,9,13 – 8 Tall Cleans 135/95
Minute 2,6,10,14 – 6 Full Squat Cleans 135/95
Minute 3,7,11 – rest
Please watch videos:
Clean High Pull:
Tall Clean:


Metcon (Time)
For time,
21-15-9 reps of:
Deadlifts 275/195
Burpees, jumping over the barbell

(11min cap)
If your 85% of 1RM deadlift weight is equal or higher than 275/195, do Rx
Otherwise scale to 85% of your 1RM
Main Site WOD:

Wednesday, 11/23/16

Thanksgiving week schedule
Thursday 11/24 CLOSED for Thanksgiving Day
Friday 11/25 9am-10am Post Turkey Day Family WOD, 10am-12pm Open Gym
Saturday 11/26 Normal schedule


Bent Over Row (8-8-8-8-8)
Add weight each set, record the heaviest weight.


Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
(30min cap)
Thrusters for female:65#
If you don’t have pull ups, do ring rows.
Main site WOD on 11/18/16


Tuesday, 11/22/16

Monday, 11/21/16

Saturday, 11/19/16


Metcon (AMRAP – Rounds and Reps)
As teams of 2


4 Ring Muscle ups*
50 Deadlift 155/105**
3 Ring Muscle ups
25 Power Cleans 155/105
2 Ring Muscle ups
10 Shoulder to Overhead 155/105
1 Ring Muscle up

Only one person can work at a time
*1MU=4Pull ups+4 Push ups= 4 Ring rows + 4 Push ups
**Weight can be scaled, If your 1RM S2O is lower than 155/105, scale down your working weight to your 90% of your S2O 1RM.


Friday, 11/18/16


Deadlift (60%x5x5)

Warm ups: 40%x5, 50%x5

Metcon (AMRAP – Reps)

Clean 225/155

We will run the clock for 10minutes, build the weight up to your working weight for the first 5 minutes, on the minute 5, start the AMRAP.


Metcon (AMRAP – Rounds and Reps)
30 Double Unders
15 Power Cleans 135/95
5 Strict Handstand Push ups
90 singles if you don’t have DU yet.
Scale the weight for power cleans if you need to.
1 HSPU=4 (pike)Push ups