Tuesday 4/2/13


Strength: Front Squats

3 x 3.2.1

*One set = 3 reps, rest 30 seconds, 2 reps, rest 30 seconds, 1 rep. Go heavy.

Conditioning: 3 Rounds for Time

20 Wall Ball Shots

400m Run

10 Chest to Bar Pull-Ups*

*Advanced do 5 Muscle-Ups

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Monday 4/1/13



Power Clean: 5-5-3-3-1-1-1 (1 RM)

*In between sets work to a 1RM Weighted Pull-Up

Conditioning: Death by Clean and Swings

Every 30 seconds, complete 1 Power Clean (70% 1RM) and KB Swings

*Start with 1 KB swing and continue by adding 1 rep at every 30 second interval. Continue until you fail to complete the required number of KB swings within the 30 sec interval.

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Saturday 3/30/13


Easter Egg Hunt WOD!

All of our morning classes are getting together for a fun and family-friendly WOD! Come on out and join us at 8:30!!

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Friday 3/29/13


5AM, 6AM, 9:30 AM Classes Only Today!

Strength: 4 Rounds

False Grip Ring Rows x 6 Reps

With a false grip, pull rings to chest at normal speed, then take 3 seconds to fully extend arms and return to start position.

Weighted Front Plank x 50-40-30-20 seconds (increase weight each round)


200m Farmer’s Carry

100 ft. Bear Crawl (2 lengths)

20 Goblet Squats

100 ft. Bear Crawl

15 Goblet Squats

100 ft. Bear Crawl

10 Goblet Squats

200m Farmer’s Carry

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Thursday 3/28/13


Strength: Back Squat



CF Open WOD 13.4

7 min AMRAP:

3 Clean and Jerks (135/95 lbs)

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Baar

… and so on up the ladder increasing by 3 reps each set

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Wednesday 3/27/13


Skill: Toes to Bar / Knees to Elbows

Conditioning: Partner WOD

Complete the Following for Time:

400m Sledgehammer Run (together)

80 Sledge Swings

20 Burpees

90 American KB Swings

20 Burpees

100 Calorie Row

20 Burpees

*Partners must split reps in half and can alternate as needed. Once the KB is picked up, it cannot touch the ground again.

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Tuesday 3/26/13


Strength: Power Clean and Jerk

Build to a Heavy Single

LAX Ball Lats and Traps

Conditioning: “Grace”

30 Clean and Jerks for Time (135/95 lbs)


Recovery Run (not for time) and Mobility

To check your previous Grace time from 2/13/13, click here to sign in, then click “Results” and “Benchmarks”

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Monday 3/25/13


Strength: 5 Rounds

2 Hang Snatch Pulls + 2 Hang Power Snatch

3 Tall Box Jumps

Conditioning: “Annie”

50-40-30-20-10 Reps for Time of:



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Sunday 3/24/13


Strength: Weighted Pull-Ups

5 x 2 – Find a 2 Rep Max

Conditioning: 12 min AMRAP

Run 100m

1 Clean and Jerk (135/95 lbs)

Run 100m

2 Clean and Jerks

Run 100m

3 Clean and Jerks

… and so on

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Saturday 3/23/13


WOD: Teams of Three

Each Person rotates through the following for 5 rounds.

1 min Row for Calories

1 min Ring Dips

1 min Ground to Overhead with Plate (45/35 lbs)

1 min Rest

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