Category Archives : WOD


Tuesday, January 9th

“Cut your time in half on a WOD you have doubled your power output, no ifs ands or buts” -Greg Glassman  WOD A.) 3 Sets not for time: 20m Hand Stand Walk 10 KB Front Rack Reverse Lunges (53/35) 5 High Box Jump Step Down B.) “Buck Passer” For time: 50 double unders 12 Clusters […]

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Saturday, January 6th

Good, better, best. Never let it rest. ‘Til your good is better and your better is best. – St. Jerome “Jason’s Tribute Workout” WOD 5 Rounds For Time: 20 Push Jerks (75/55) 15/12 Calorie On the Assault Bike Or Row  20 Power Snatch (75/55) 15 OH Squats (75/55) 200m Run 

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Friday, January 5th

We must be willing to let go of the life we have planned, so as to have the life that is waiting for us. -E. M. Forster WOD A.) Skill: Work on some gymnastics movements for 10 minutes B.) “Ridan” For time: 10 Power Cleans + 10 Lunges (155/115) 10 Box Jumps (30/24″) 10 T2B […]


Thursday, January 4th

Do not take life too seriously. You will never get out of it alive. -Elbert Hubbard WOD A.) Every 90 sec. X 18 min (12 rounds) 10 Air Squats 1-10 Strict Pull Ups B.) Every 75 sec X 20 min (4 rounds) 1) Max cal AB in 60 sec 2) 40 second hollow hold 3) […]

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Monday, January 1st

“Always be a first-rate version of yourself instead of a second-rate version of somebody else.” –Judy Garland WOD AMRAP in 20 Minutes: 1 Clean and Jerk (185/125) 1 Snatch (185/125) 20 Pull-Ups  18 Wall Balls (20/14) 365m Run


Saturday, December 30th

“We have whiteboards instead of mirrors for looking at your sorry ass” -Greg Glassman WOD Teams of 2 For Time: 1000m Row  50 Deadlift (185/125) 50 Burpees   1000m Row  50 Thrusters (95/65) 50 Pull-Ups 1000m Row

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Friday, December 29th

“insist foundational pieces are rock-solid” -Greg Glassman WOD 6 Sets: Clean and Jerk Complex Hi Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press  Hi Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk  Hi Hang Squat Clean – Hang Squat Clean – Squat Clean – Split […]