(240) 317-5303

Thursday, September 28, 2017

Skill: Handstand Walk  

L3: 3 x 50ft

L2: 3 x 10-20ft w/ spotter

L1: 5 x 2 Wallwalks


8 Rounds For Total Calories 

100m Heavy Farmer Carry (unbroken)

:30 Max effort assault bike for calories.

Rest 1 min

Score is total calories for all 8 rounds.

Monday, September 25, 2017

Over the next 6 mondays, including today, you will have the opportunity to work on running as a skill to build up to a 5k.  Think of it like a strength cycle, but for running.   Please bring running shoes if you prefer them.    Dress for the weather.   Thanks to Coach Calvin for helping plan this progression and for the instructional videos.

Skill:  Running Workout 1 of 62 x 800m (Rest between runs equals time of first 800m)

9 Kettlebell Swings

9 Burpees

9 Kettlebell Swings

9 Box Jumps

L3: 2/1.5 24/20

L2: 1.5/1 

L1: Scale

Saturday, September 30, 2017

Friends and Family WOD


Lap around Building w/ Plate (up hill/down stairs)

15 Plate Squats Jumps

10 Plate Situps

5 Plate Push ups

*10 burpee to plate penalty ANYTIME plate touches ground.

L3: 35/25

L2: 25/15

L1: 10/ wood plate

**You can help other athletes in this workout.  

Friday, September 29, 2017

Skill:  Dips

Review ring dips and then practice in working sets.  

L3: 3 x 8-10 Rings

L2: 3 x 5-8 Scaled Rings

L1: 3 x 10 Parallet dips




Barbell Deadlifts

Dumbbell Thrusters

L3: 225/155 55/35

L2: 185/125 35/25

L1: Scale

Tuesday, September 26, 2017


GHD Situp 

Review technique and practice in working sets.


L3:  3 x 15

L2:  3 x 10

L1:  4 x 5



Squat Snatch


Double Unders

L3: 125/85

L2: 95/65

L1: Scale

Saturday, September 23, 2017



Strict Press


Cals on Assault Bike/ Rower

L3: 75/55

L2: 55/35

L1: Scale

*Strict Press should be completed seated on a box or floor

Thursday, September 21, 2017

Skill: Snatch Balance from the Rack

EMOM 10: 2 Snatch Balance

Add weight as form allows.


In exactly 20 min build to a heavy of the following complex.

Snatch from floor

Snatch below knee

Snatch above the knee

*10 Burpee penalty for any misses

Wednesday, September 20, 2017

Skill: Wallballs Max unbroken set.   1 attempt at max unbroken set of RX wallballs.  Squat must be below parallel and ball must hit target.

L3: 30/20

L2: 20/14

L1: Scale



15 GHD Situps

20 Walking lunges w/ Medball overhead

L3: 30/20

L2: 20/14

L1: Scale

Tuesday, September 19, 2017


50 Burpee Box Jump Overs

5 Legless Rope Climb 

50 Ft Handstand Walk (150ft bear crawl)

3 Empty Sled Round Trips

50 Dumbbell Power Snatch

50 Cal Assault bike

*Chipper can be done in any order, but you must finish all of one movement before moving on.

L3: 50/35

L2: 35/25 w/ legs

L1: Scale