Author Archives: Rick

Saturday – 11.18.17

7:30 ladies For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time


Friday – 11.17.17


Thursday – 11.16.17

6am Sweat! WOD For Time: 30 Calorie Row 21 KB Swing (70/53) 18 Reverse Goblet Lunge (70/53) 30 Cal Assault Bike 15 KB Swing 12 Reverse Goblet Lunge 30 Cal Row 9 KB Swing 6 Reverse Goblet Lunge 3 Rope Climb


Wednesday – 11.15.17

7:30pm warming up for back squats   WOD: On an 18 min running clock For Time:0 – 15 Min  200 Double Under 100 KB S2O (50 each side – 53/35) 50 Bar Facing Burpee 15-18 Min Max Power Snatch (135/95)


Tuesday – 11.14.17 – EMOM

From the little black book….. Back Squat weight should match what you did for your 3 OT2M last week. Min. 3 is meters on the rower Score is total pull ups


Monday – 11.13.17 – You dip I dip

Lou going up in a Tuesday Strength: Tempo Ring Dip (32×0) 3×8 WOD: 10-9-8-7-6-5-4-3-2-1 HSPU **6 Deadlift after each set** (225/155)


11.11.17 – Thank You Veterans!

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis


Friday – 11.10.17 – Max OHWL + Sprint Couplet

Surprise 6amer’s Strength: Up to 5 attempts to establish 50′ max weight OHWL (2xkb/2xdb or barbell) WOD: AMRAP X 10 3 Bar Muscle Up 10 OHS (75/55)


Thursday – 11.9.17 – Partner Monostructural Day

6am getting it done! WOD: Teams of 2 Partner 1: Run 2:00 (@80%), Run 1:00 Easy, Rest 1:00 Partner 2: Row 2:00 (@80%), Row 1:00 Easy, Rest 1:00 SWITCH (partner 2 runs/partner 1 rows) Partner 1: Run 3:00 (@80%), Run 2:00 Easy, Rest 1:00 Partner 2: Row 3:00 (@80%), Row 2:00 Easy, Rest 1:00 SWITCH


Wednesday – 11.8.17 – Strict Press + Couplet

Get up and move!! Strength: Strict Press – 5rm WOD:  10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Over (24/20) **14 Alternating DB Snatch after each (50/35)**