10/20/2017, Friday

Posted: October 19, 2017 in WODs

Strength: 5×3 power clean. Add 5 lbs to your last clean sets (two weeks ago).
800m row, 2x Cindy
600m row, 4x Cindy
400m row, 6x Cindy
200m row

Grind it out.


10/19/2017, Thursday

Posted: October 18, 2017 in WODs

Strength: 3×5 Bench. Add 5 lbs to last week’s working weight.

20 Kettlebell Goblet Squats (70/55#)
50 double unders

This is intended to be a 5-10 minute WOD. Scale weight and/or reps as appropriate.


10/18/2017, Wednesday

Posted: October 17, 2017 in WODs
1×5 Deadlift
Add 10 lbs to last week’s sets.
10 min AMRAP
250m row
10 DB push press (55/35)
10 alternating pistols
This workout is made and broken on the transitions. You need to pick an appropriate weight on the push press – it should be on the lighter side of average and something you can easily do with good form for 10 unbroken reps. The pistols should also be unbroken. If you don’t have pistols, the coaches will walk you through the various scaling options. Hurry the transitions! 10 min will go by quickly and if you spend half of it meandering between the rower and your dumbbells you miss out on the intended stimulus.

10/17/2017, Tuesday

Posted: October 16, 2017 in WODs

Strength: 3×10 Overhead Press. Add 5 lbs to last week’s working sets.

800m run
5 rope climbs OR 3 legless rope climbs. Either is Rx.

Strength today should still be pretty light, depending on how smoked your shoulders are from Monday. On the WOD, push the pace on the run. Don’t jog it, run it a a fast pace you can maintain. The rope climbs should be quick – very little rest between sets. Scale the number of climbs as required to stay at about 90 (max of 120) seconds each set.


Bring leg protection.

10/13/2017, Friday

Posted: October 12, 2017 in WODs

Strength: 5×3 Snatch. This is your baseline week for this lift. As we did last week, do a relatively light 5 sets of 3 at the same weight and plan to add 5 lbs every other week until the end of this cycle.

WOD: 5k run.
Do two laps as depicted in this picture. This is not a jog, it is a run. You should be running at your race pace, and you should finish in under 30 minutes. If you aren’t going to beat that time, scale the distance to 2.5k and keep the intensity up.

Anyone going to go sub-20:00?

No automatic alt text available.

10/12/17, Thursday

Posted: October 11, 2017 in WODs

Strength: 3×5 Bench. Add 5 lbs to last week’s working sets.

10 GHD Situps
20 Weighted step-ups 55/35

This WOD is interesting, and you probably need to scale the GHD Situps. Yes, you. I’m talking to you. Scale them.


And for those who are CF ninjas and won’t be scaling, you already know how to smoke these, driving hard with your quads through the heels and not hyperextending your back like a buffoon.

Scale is 20 abmat Situps.

10/11/2017, Wednesday

Posted: October 10, 2017 in WODs

Strength: 5RM Deadlift. Add 10 lbs to last week’s sets.

10min AMRAP
10 Burpees
10 Thrusters 95/65
20 double unders

This is as fun as it looks. Get some.