WOD May 31st

Strength: 3×5 Front Squat


Max rounds in 10 minutes
5x Hang power clean (95#)
10x Front squat
15x Push-press

CORE: Tabata Plank

WOD May 27th

We will be closed this weekend for a wedding of one of our clients. Congrats to soon to be Jennifer and John Gibson! Can’t wait for the festivities! So this workout is for the next 50 years together!

Strength: 5,5,5,3,3,3  Double Kettle Bell Sots Press


“The Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Core: Tabata Planks

WOD May 25th

Strength: 3×5 Back Squat


3 Rounds of the following:

3 rounds of Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)

30 KB Swings 53/35#

CORE: 30 Toes through rings/ 15 Floor Wipers

WOD May 24th

Srength: 5×5 Shoulder Press


For time, 25x reps each
Knees to elbows
Thrusters (45#)
Jumping ring dips
Overhead squat (45#)
KB snatches (53#/36#)
Sumo deadlift high pulls (45#)
Jumping pull-ups

Box Jumps

CORE: 30 Half Moons/ 3x15sec L sit

WOD May 23rd

Strength: 5,5,3,3,1,1 Split Jerk


3 rounds
10x Clean & jerks (135#/85#)
50x Double unders


40 GHD Sit Ups/ 40 Hip Extensions

WOD May 21st

Sept. 17th and 18th is the Tough Mudder competition and we are trying to get a team together. Check it out on

www.toughmudder.com /

Please let Dan know if you are interested because we will be signing up in the next few days. It should be a great challenge and a lot of fun!

As for today, May 21st… know to some as Judgement Day :) If this is our last WOD… Lets make it count!

Strength: 3,3,3,1,1,1 Overhead Squat


“Judgement Day”

Start: 500 Meter Row

15-12-9 of

Burpee Box Jumps

SDHP 95/65

Handstand Pushups

End: 500 Meter Row

Core: 50 Toes to Bar

WOD May 20th

Strength: 3,3,3,1,1,1 Hang Snatch


AMRAP in 8 Minutes of

3 Deadlifts 275/185/135

5 Thrusters 115/85/65

10 Backward Lunges

20 Mountain Climbers

Core: 30 Turkish Get Ups 35/18/10

WOD May 19th

Strength: 5,5,3,3,1,1 Push Press


Triple play, part 1

9 rounds total

30-20-10x reps of




Rest 2 minutes after last round

Then, 21-15-9x reps of

Wall ball (20#/14#)

KB swings (53#/36#)

Double Unders

Rest 2 minutes after last round

Then, 15-12-9x reps of

Deadlifts (225#/155#)

Push press (95#/65#)

Box jumps