Latest Workouts

18 September 2012

Posted By: Morgan

WOD for 18 September 2012

Warmup: 15 wall squats, 10 lateral lunges (each leg), 10 dips, shoulder mobility

STRENGTH: 10 minutes to Establish a 1RM Back Squat.

WOD:  “Amanda” 9-7-5 of: Muscle-Ups, Snatches (full squat) 135/95

Check out Amanda’s story HERE

17 September 2012

Posted By: Morgan

WOD for 17 September 2012

Warmup: 2x ( 5 inchworm, 5 samson  lunge (each side), 10 knee jumps, 10 pushups)


1) 10 minutes to establish a 1RM Power (Push) Jerk.

2) 3X3 Power Jerks @ 85% of above

WOD : For Time: “Karen” Wall-ball 150 shots @ 20/10

Core Work: 3X20UB GHD Situps

14 September 2012

Posted By: Morgan

WODfor 14 September 2012

Warmup: x 2 (row 500m, 10 samson lunges (each leg), 10 inchworms) (use this to warmup and get loose, row should be a steady pace but not all-out)

WOD:  “Lumber Jack 20″

20 Deadlifts 275/185, 400m Run, 20 KB Swings 70/44,  400m Run, 20 OHS 115/75,  400m Run,  20 Burpees,  400m Run, 20 Pull ups, 400m Run,  20 Box Jumps 24″/20”,  400m Run,  20 DB Squat Cleans 40/30,  400m Run

Share equipment as needed. All reps of each movement must be complete before moving on to next movement. You can start wherever you like, but make sure you hit everything  before you call “time”. Have Fun :).


13 September 2012

Posted By: Morgan

WOD for Thursday, 13 September 2012

Warmup: Burgener Warmup w/ empty barbell


1) 15 minutes to establish a 1RM Snatch (please, for the love of all that is good and right, catch it at the bottom.)

2) 3×3 Touch and Go Power Snatch @ 85% of #1.

WOD:  “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight, Bench press: body weight, Power Clean: 3/4 body weight

Cash Out: Handstand Walk practice or handstand hold variations against the wall. Be creative with your holds, see if you can come up with something unique.)

12 September 2012

Posted By: Morgan

WOD for Weednesday, 12 September 2012

Warmup: 3 x 5 (pushups, ring rows, ovhead squat, good morning w/PVC)


1a) Bench Press: 5×5 @ 60%

1b) 5 x Max Effort STRICT Pullups

2)15 minutes Snatch practice/testing. Work whatever portion is your biggest struggle. If you feel you have AWESOME technique you may work up to a few heavy/maximal singles.

WOD:10-8-6-4-2 of: Deadlift 315/205, Box Jumps 30/24”

Some simple work today, should be fun. Snatches should all be AS DEEP AS POSSIBLE. Get speed under the bar, get your ass to your  ankles, get comfortable with it. Happy Hump Day :).


11 September 2012

Posted By: Morgan

WOD for Tuesday, 11 September 2012

Warmup: 15 wall squats, 10 knee jumps, 10 depth jumps, shoulder mobility w/PVC


1) 10 minutes of Split Jerk practice/testing. If everything feels good, work up to a few heavy singles (possibly new PR). If not, practice footwork and depth in landing.

2a) 5×5 High-Bar Back Squat @ 60% (of 1RM)

2b) 5×3 Push Press – heaviest possible

WOD: 4 rounds for total time of: Run 400m, 10 Muscle-Ups (for this workout, use a modification for muscle-ups instead of performing dips and pushups)

Core Work: 3×5 TGU– heaviest possible (yes, that means 3 reps on each side, consecutively)

I encourage you to take some time today to reflect on how blessed we are to enjoy the lives we live. I am often reminded of what happened at the Twin Towers in 2001, and I think often how that event influenced the journey that brought me to where I am today.

10 September 2012

Posted By: Morgan

WOD for Monday, 10 September 2012

Warmup: 10 samson lunge (each leg), 10 inchworms, 10 lateral lunges (each leg), 10 knee jumps


1)   5×1 Power Clean + (full squat) Clean– heaviest possible, rest 90 sec.

2)   5×5 Clean Grip Bent Over Row – heavier than last week

WOD: 3 rounds for time of: 5 Squat Cleans 185/120, 50 Double-Unders, 50’ HS Walk (30 sec handstand hold may be substituted.)

Core Work: 1a)3×15 Hanging Leg Raise, 1b) 3×10 Weighted Hip Extension (lie on your back, bottoms of feet on the floor, shoulder width apart. place weight plates on your pelvis, then aggressively press into your heels and squeeze your butt tight.)

7 September 2012

Posted By: Morgan

WOD for Monday, 7 September 2012


1)5×1 Snatch Balance + OHS – heaviest possible

3)5×2 1&1/4 Front Squats @ 80%

WOD: 20 minute AMRAP of: 5 burpees,10 situps, 15 sec handstand hold

*Every round begins with a buy in of 3 full squat cleans. You MAY choose your own weight beginning @ 115/75. For men every 10# and women every 5# over the prescribed weight will earn credit for 1 extra round to be added to the total score of rounds (i.e. for men – 13 completed rounds with a clean load of 135 will equal a score of 15 total rounds). Have Fun :).

6 September 2012

Posted By: Morgan


WOD for Thursday, 6 September 2012

Warmup: 2 x (5 pullups, 10 pushups, 10 overhead squat w/PVC, RUN 1 LAP)


1a) Bench Press: 1X5 @ 70%, 1X3 @ 80%, Max Effort @ 90%

1b) Weighted Pullups: 1X5 @ 70%, 1X3 @ 80%, Max Effort @ 90%

2a) 2×5 Snatch Hi-Pull + Squat Snatch – heaviest possible

2b) 2X10 Weighted GH Raise

WOD: fOR TIME: 50 OHS @95/65, 40 Box Jumps 24″/21″, 30 Thrusters 95/65, 20 (steps) OH Walking Lunges 95/65, 10 Muscle-Ups

(modify loads as necessary. Dips and pullups or banded modification may be used in place of muscle-ups. GET MUSCLE-UPS NOW.)

5 September 2012

Posted By: Morgan

WOD for 5 September 2012:

Warmup: 2x 15 pushups, 15 wall squats, 15 knee jumps (SEE HERE) pick something hard


1) 10 minutes to establish a 1rm Push Press. Remember, use the aggressive extension of your hips to motivate the barbell vertically.
2 5×5 Push Press @ 70% of #1
3) Back Squat: 2×5@70%, 2×3@80%, Max Effort@90%

WOD: 12 minute AMRAP of: 7 Ring Dips, 14 Pullups, 21 Double-Unders

Core Work: 3X Max Effort Weighted Plank @ 90lbs.


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