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Tuesday, November 19 2019 

This Saturday we will be hosting a Hero WOD for Lt. Jason Menard who paid the ultimate sacrifice while rescuing two other Firefighters. We are accepting donations of all size, nothing too small, that will go directly to his family!

Strength: Back Squat

60% x 5 reps

70% x 5 reps

80% x 5 reps

Superset with…

15-20 Russian KB Swings 


WOD: 6RFT 

12/9 Cal Bike 

12 Russian KB Swings

3 Squat Cleans (increasing in weight) 

•3 Squat Cleans for 2 rounds 

•2 Squat Cleans for 2 rounds 

•1 Squat Clean for 2 rounds 

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Monday, November 18 2019

WOD: For Time (35 minute cap)

10 Toes to Bar

10 Toes to Bar 

25 Calories or your choice


10 Toes to Bar

25 Calories of your choice 

50 DB Hang Clean + Jerks 50/35


10 Toes to Bar 

25Calories of your choice 

50 DB Hang Clean + Jerks 50/35

75 Wall Balls 20/14

10 Toes to Bar 

25Calories of your choice 

50 DB Hang Clean + Jerks 50/35

75 Wall Balls 20/14

100 Double- Unders 

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Monday, November 11 2019 

Happy Veterans Day!

Class Hours: 

5:30am & 6:30am 

4:00pm & 5:15pm

Strength: 17 Minutes to build to a heavy complex of…

2 Front Squats + 2 Push/Split Jerks (from the rack) 

Rest 90 seconds between efforts 

WOD: 17 minutes to get as far as possible…

5RFT

10 Thrusters 95/65

15 Pull-ups

30 Double-unders 

Immediately into…

AMRAP remaining time

10 Front Rack Lunges 95/65

15 American KB Swings 70/53

30 Double-Unders 

L2: 75/55

L1: 65/45 

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Tuesday, November 12 2019 

WOD: In teams of 2, For Time 

800m Row (400m each) 

20/15 Cal Bike (10/7 each) 

Immediately into..

5 Rounds 

20 Bench Press 135/75

20 Clean High Pulls 115/75

Immediately into..

800m Row (400m each) 

20/15 Cal Bike (10/7 each) 

Immediately into..

5 Rounds 

20 Bench Press 135/75

20 Clean High Pulls 115/75

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Wednesday, November 6 2019 

Strength: Bench Press 

5-3-3-3-1-1

Superset 

5-3-3-3-1-1

Bent Over Row

WOD: For Time (15 min CAP) 

10 Burpees 

20 Goblet Squats with feet on a plate

30 American KB Swings 70/53

40 Sit-ups 

50 Push-ups 

40 Sit-ups 

30 American KB Swings 

20 Goblet Squats with feet on a plate

10 Burpees

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Saturday, November 2 2019

WOD: For Time

30 box jumps (24/20)
15 clean and jerks, (95/65)
30 box jumps (24/20)
15 clean and jerks (135/85)
30 box jumps (24/20)
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerk (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205)

Time cap: 20 minutes

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Wednesday, October 30 2019 

Strength: 15 minutes to hit a 3RM “Touch N’ Go Snatch”

*climb slowly, NO singles. Work on maintaining your hook grip

WOD: For Time 

40 Cal Bike or 50 Cal Row 

30 Toes to Bar (15 GHD)

20 Wall Balls 20/14

10 Deadlifts 225/155

5 Muscle-ups (Scale to 5 Strict Pull-ups) 

10 Deadlifts 

20 Wall Balls 20/14

30 Toes to Bar 

40 Cal Bike or 50 Cal Row 

**Hard 18 Min CAP

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Tuesday, October 29 2019 

Strength: Back Squat 

5 Reps (40x0 Tempo) 

*4 second decent, 0 pause, 0 seconds at the top) 

Superset with…

5 Hip Thrusts (HEAVY) 

15 Minutes, build to a challenging weight but do not fail. 

WOD: AMRAP 3

3 Hang Power Cleans 

6 Push-ups 

9 Air Squats 

Rest 1 minute x 5 Rounds 

Round 2: 145/100

Round 3: 155/105

Round 4: 165/110

Round 5: 175/115