Tuesday, 13 November 2018



Max meters rowed or biked in 40-minutes

Solo or Partner


For total meters



Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Hip Capsule Stretch – 1:30/side



Post time, skills, and experiences to comments

Saturday, 10 November 2018

Saturday class starts at 0830 this week.


New Proposed “Army Combat Fitness Test”

0:00-5:00 3-Rep Deadlift (max load)

5:00-7:00 Rest

7:00-10:00 Standing Power Throw (10) (max distance)

10:00-13:00 Rest

13:00-15:00 Hand-Release Push-ups (max reps)

15:00-18:00 Rest

18:00-22:00 Sprint, Drag, Carry (for time)

22:00-26:00 Rest

26:00-28:00 Leg Tug (max reps)

28:00-33:00 Rest

33:00-Finish 2-mile Run (for time)


For Score


Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available.

Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts

Hand-release Push-ups- Standard HRPU’s

Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry (40#); Leg 5, sprint

Leg Tuck- are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

2-mile run- run 2 miles for time



Post scores, time, and experiences to comments

Friday, 09 November 2018



Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups


…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)


For Score


…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.


For Time



Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side


Post load, score, time, and experiences

Saturday, 03 November 2018



Current “APFT”

Max rep Push-ups in 2:00

…rest 10:00…

Max rep Sit-ups in 2:00

…rest 10:00…

2-mile run for time



Half Straddle – 1:00/side

Middle Straddle – 1:00

Overhead Distraction – 1:00/side



Post reps, time, and experiences to comments

Wednesday, 31 October 2018

2015 Throwback!



“Are you a Halloweenie?”

Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise:

“Skeleton” Squat Jumps

“Horrific” Handstand Push-ups

“R.I.P.” Row for Calories

“Boo” Burpees

“Wicked” Wall-Ball Shots @ (20/14) @ (10/9’)

“Jack O’Lantern” Jumping Pull-ups

“Petrified” Pistols

“Killer” Kettlebell Swings (70/55)*

“Spooky” Sit-up Slammers (12/8)

“Lethal” Lateral Jumps (24/20″)


2.5 rounds* For Score

*2:45 minutes rest between rounds

On the third round, only do 30 seconds at each station

Compare to Monday, 31 October 2016



Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00


2 rounds for quality



Post score to comments

Friday, 26 October 2018

Friday night class is cancelled this week. Sorry for any inconvenience.



20 Wall-Ball Shots (25/16) @ (10/9′)

20 Sumo Deadlift High Pulls (75/53)

20 Box Overs (24/20″)

20 Push Press (75/53)

200m Run


5 rounds for time

Compare to Wednesday. 18 October 2017



Post time and experiences to comments

Wednesday, 24 October 2018




Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time

*Ball Cleans are squat cleans.

Compare to Saturday, 28 October 2017


…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)



Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side



Post time and experiences to comments

Tuesday, 23 October 2018



3-person team

4500m Row

Rotation is 500/400/300/200/100*

For Time

*Each team member rows 500, then each row 400, and so on…


…rest 5-10 minutes, then…


10 Kettlebell Swings (97/62)

20 second One-arm High Plank hold (each arm)

40 Double Unders


4 rounds for time



Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00



Post times and experiences to comments

Saturday, 20 October 2018



“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed



WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)


WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)


For Time

Compare to Saturday, 17 June 2017



Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.




Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg



Post time and experiences to comments

Tuesday, 16 October 2018



Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m


For Time



Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m


For Time


Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.



Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30



Post choice, time, skills worked, and experiences to comments

Monday, 15 October 2018

Congratulations to Christa and Norka on their first comp! Strong work ladies!



Complete as many as possible in 10 minutes of:

300m Run

10 Toes-2-Bar

10m Handstand Walk

10 Weighted Box Step-ups (50/35)* @ (24/20”)


For Score

*While holding a (50/35) DB in each hand



10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*


For max load

*Each round, increase load



Eye of the Needle – 1:00/side

Reclined Spinal Twist – 1:00/side

Hip Capsule – 1:00/side

Overhead Distraction – 1:00/side



Post score, load, and experiences to comments

Saturday, 13 October 2018



Partner WOD

Perform as many reps as possible in 45 seconds* at each station of:


Synchronized Wall-ball shots (20/16) @ (12/10′)

GHD Sit-up Wall-Ball tosses (8#)

Synchronized Pull-ups

Box Overs (20″)

Synchronized One-arm Kettlebell Snatch Lunges (45/30)

Calories Rowed

…rest 1 minute


3 rounds for score

Compare to Saturday, 15 October 2016

*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.

Only one partner at a time working at the Burpee, GHD, Box Over and Row.

GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.

“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.



Clean & Jerk

1-rep max Team Total

15:00 cap


Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side



Post score, loads, and experiences to comments

Friday, 12 October 2018



Bike 1500m


3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

20 Double Unders


Row 1000m


3 rounds of:

10 Power Cleans (135/93)

10 Ring Dips

10 Alternating Dumbbell Snatches (50/35)


Bike 1500m


For Time



Twisted Monkey – 1:30/side

Reclined Spinal Twist – 1:30/side

Pigeon – 1:30/side



Post time and experiences to comments

Tuesday, 09 October 2018


Partner WOD

Bike 200 Calories

Row 200 Calories


For Time

Compare to Tuesday, 04 September 2018

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.



40-20-10 rep rounds of:

Double Unders


…Rest 1:00, then…

30-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups


For Time



Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30



Post times and experiences to comments