Friday, February 28, 2014


The Open Is Here Let's Do This!!


Level 2

AMRAP 8 : Aerobic Power Fran
3 Thrusters
3 C2B Pull Ups

B. Then lift!
Back Squat: work up, then 3 sets of 3 reps across (15)

C. 1 min max rep hand release push-ups


Level 1

Skill Builder: Thrusters & kipping pull up review

3 DB Thrusters
3 Jumping Pull Ups (for more metabolic effect - sub ring rows) 

Finish with: 1 min hand release push ups

Post results to comments.

Wednesday, February 26, 2014


Mae and her dad came by Sunday to cheer us on!


Level 2

Pre Struc work 3-4 sets
1. Bulgarian Split Squat 8 reps each leg
2. 6 2DB/KB Bent over Row; 20x1
3. 6 Good Mornings w/barbell

Overhead Squat WOD: Full Tabata at each station, score is total reps
Tabata round (30 sec) to rotate
1. Overhead Squat (from rack for beginners - from ground for int/adv)
2. Slam Ball
3. 5m Shuttle Run
4. Double Unders


Level 1

Pre-Skill Structural

Box Step Ups 8 each leg 3 sets

Skill Builder/Strength: OHS 10 reps

WOD: Full Tabata at each station, score is total reps + 1 tabata rd to rotate
OHS w/just the bar
Slam Ball
5m Shuttle Run
Jump Rope Passes


Level 1

Pre-Skill, warm-up Skill: Burgener warm up w/pvc pipe

Skill Builder/Strength: Med Ball Clean & Clean Drills

5 Burpees
7 MB Clean
9 Sit Ups


Level 2 

A. 8 min EMOM; working up in weight, partners at each bar, first at 0, 2nd at 30 sec mark)

3 Hang Power Cleans (or hang clean high pull, as needed)

B5 RFT - 8 min cap
10 Deadlifts, 10 Burpees
(good weights would be on the high end at like 185/115 - similar to Open weights)

C. Finisher coaches choice:

Post results to comments.

Monday, February 24, 2014


Congrats to Magera who took 1st Place female division! 

Congrats to Kurt who also took 1st Place male division!


A. 8 Min Movement Prep: Alt EMOM: Start light & work up

1 person starts on barbell, other person on burpees.

Odd = 3 Power Clean or Squat Clean,
Even = 8-10 Burpee + Jump Touch

WOD: B. 
11.3 AMRAP 5

Squat Clean & Jerk (or Squat Clean Thruster)

As needed; Work out of the hang position, or even just front squat + push press if you need it.

C. AMRAP 3 (all together)
5 Wall Ball 
5 Sit ups


Level 1

Pre-Skill Anaerobic

Row 175m, rest 2-3 min x 3 sets.

Skill: Kipping Pull Up Progressions

WOD: 1 min per station 4 stations, rest 1 min after all 4 stations x 3 sets

1. Jumping Pull Ups (not band assisted for this) - can be kipping if they can kip!
2. Burpee w/Jump Touch
3. Box Step Ups
4. Rowing for Cal
Rest 1 min (They can start at any station)


Level 2

Pre Struc: 3 Sets Lactic Power Row Repeats; +25 meters from last week’s intervals (12-15) 

275m hard, rest 2-3 min

WOD: FGB Style (17 min total - start at any station)
1 min on, 1 min off 5 stations, rest 1 min after all 5

1. Pull Ups (can be jumping pull ups for beginners, or C2B or Muscle ups for adv)
2. All: Burpee w6"touch
3. Box Jumps (Open Standards - can be step ups too)
4. V-Ups
5. Rowing (for cal)

Post results to comments.

Saturday, February 22, 2014



All Levels

A. Strength: Build up to a Heavy 3 rep Push Press

B. Open WOD: 13.2
5 Shoulder to Overhead (115/75#)
10 Deadlift (115/75#)
15 Box Jumps 24/20 (Beginners step up)

* Scale weight as needed - or step ups or jump up + step down for bj's. 

Post results to comments.

Friday, February 21, 2014


Welcome to the Herd Sarah!


Level 2

A. Squats!
In 15 minutes work up to a heavy set:

Performance: Back Squat 3 reps; 30x1
Rest about 2-3 min after each set

AMRAP at 80% at the same Tempo used as A

WOD: 10 Minute Work Capacity Test
The weights are the idea for about what you should be looking for.
4 min Row for Cal (1 pt. for every cal)
3 min Pull Ups
2 min Back Squat (BWT men; 2/3 women)
1 min Shoulder to Overhead


Level 1

Skill: Front Squat; sets of 5 reps 31x1 tempo


10 Minute Work Capacity Test: The weights are the idea for about what you should be looking for - but try to get people to scale to about 100-150 reps total for this thing!
4 min Row for Cal (1 pt. for every cal)
3 min Jumping Pull Ups
2 min Goblet Squat
1 min Shoulder to Overhead w/DB's 

Post results to comments.

Wednesday, February 19, 2014


Jeronimo crushin the Kettlebell WOD!


All Levels

A. For 15 Min. 

Hang Power Clean 3 rest 2 min after each set

WOD: The Wednesday Sprint (15)

4 stations; 3 Rounds rotating through; 45 sec on, 15 sec off, 1 full min rest after all 4 stations
Start at any station - the movements are going to be similar for each

1. 10m Shuttle Run (1 pt per cone touch)
2. Slam Ball
3. Farmer's Walk (1 rep for 10m each way)
4. Fitness: Russian KB Swing


Level 1 


Static Dips/Push Ups: 3 sets 5 reps 40x1 or 10 Push Ups

Skill Builder/Strength: Press 8-10 2020

WOD: Full Tabata at each station, 1 round rest after all 8 are complete
Wall Ball
No Push Up Burpees
Jump Rope

*Core Finisher as needed


Level 2

4 Sets of

1. 1 Press, 3 Push Press, 5 Push Jerk

2. Muscle Up Progressions
Muscle up negatives (start at the top and slowly do the movement in reverse)
and MU transitions on the short rings.
(Any overhead issues go to bench instead of OH Press for 8 reps, then barbell bent over rows 8 reps for 2)

WOD: Mini-Tester

21-15-9, reps for time
Box Jumps can be step ups or jumps + Step Down,
Wall ball (adjust height & weight accordingly)
Burpees (Performance w/6" jump + touch) 

Post results to comments.

Monday, February 17, 2014



Level 2: AP/M E T

A. Speed & Agility Training + Movement Proficiency & Review

WOD: Chelsea EMOM for 30 minutes

5 Pull Ups COVP (chin over vertical plane)
10 Push Ups
15 Squat

Score is 1)as many rounds as you get without missing, and then 2)as many total rounds completed (meaning, if you finally miss a round, then jump back on and score total completed)

Movement substitution; choose sit ups, back extensions, jump rope, etc for body-weight movements if there are any current injuries. Make sure to talk to your coach as how you can stay in the game and get the right stimulus out of each day’s training…its part of what they’re amazing at!


Level 1

WOD: Lil' Chelsea
3 Pull Ups/Ring Rows/jumping pull ups
6 Push Ups
9 Squats

Complete as many rounds as possible. If you have to skip a round, continue on the next. Skip rounds as needed.


Level 1

Skill: Med Ball Clean Drills + Rowing Technique Review

WOD: 4 rounds
1 min per station, rest 1 min after all 3 stations are complete
Rowing for Cal
Sit Ups
Jump Rope Passes (1 point for every 10 passes)


Level 2
Sets  (15)

1. RDL: 6-8 reps, 2020
2. Seated Alt Arm DB Press; 21x1 8 each arm,
3. Weighted Sit Ups 15 reps, Rest 1 min

WOD: 3 x Row + Dubs (15)

P: Row 250m followed by AMRAP Double Unders in 1 min

Rest 2 min, then repeat 3x

C. Max Plank Hold with 45/25# on hips.

Post results to comments. 

Friday, February 14, 2014


Welcome to the Herd Elliott!


Pre Struc: Pull up Training: 3 min AMRAP

Fitness: Ring Rows or Kipping Pull Up

Performance: Kipping Pull Ups or Chest to Bar Pull Ups


WOD: Fight Gone Bad Start at any station. 

1 min per station, rotate to the next station, 1 min rest after all 5 stations are completed

1 point per rep + 1 point per cal.

1. Wall Ball (10'/9' = 20/14 for P, 10/9' = adjusted weight for Fitness)

2. Hang Power Clean (75/53#)

or Fitness = KB Swings (35/26 or 18#)

3. Box Jumps (P = 24/20. F = Step Ups & Step Downs)

4. Push Press (P = 75/53, F= 2 Dumbbells)

5. Rowing (for cal)


Open Workout 11.1 - 
15 Power Snatch (75/53#)
+ 30 double unders
(sub to KB swings or DB snatch)

*Finisher: Back Squat to a heavy triple for everyone! 

Post results to comments

Wednesday, February 12, 2014


Welcome to the Herd James!


Level 2

Fitness: Row 150m hard 3 sets (rest about 3 min after each interval)

Performance: Row 250m hard 3 sets (rest about 3 min after each interval)

B. Tabata (for low score at each station - start at any station - 1 full tabata then rotate, rest 30 sec during rotation)

1. Shoulder to Overhead
2. Sit Ups
3. 5m Shuttle Run


Level 1

Skill Builder: Rowing Instruction + Row 150m hard 3 sets (rest about 3 min after each interval)

Skill Builder 2: Double under progressions

B. Full Tabata at any station - low score)
1. Slam Ball
2. Sit Ups
3. Rowing (for cal)


Level 1

Skill: Deadlift 8-10 reps, 2020 (10)

WOD: 1 min on, 1 min off  2 sets through
1. KB Deadlift (light)
2. Burpees
3. Jump Rope
4. Air Squats


Level 2 

Fitness & Performance


Fitness: Hang Power Clean or Clean High Pull (can even be deadlift)

Performance: Build to a 1RM Power Clean & Power Jerk (go up weight as needed)

AMRAP 4: of 50% of heaviest A for max reps

Fitness: Same Movement chosen in part A

Performance: Power Clean & Power Jerk

AMRAP 3 of Jump Rope

Fitness: Single Unders

Performance: Double Unders

AMRAP 2 of Burpees

E. AMRAP 1 of Air Squats

Post results to comments.

Monday, February 10, 2014


Steve P.


Part A is for Levels:

Strength: A. Overhead Squat from a rack (12)
Build to a 5 Rep Max
(sub to Front Squat or Push Press depending on what your deficiency is)

WOD: 5 Rounds for time 
1 round for each year
5 Burpees
(P/F: Jump & Touch)
10 Toes to Bar
(Fitness: Sit Ups or Hanging Knee Raises)
15 Wall Ball
(10'/9' - men/women 20/14 - Open Standards - or scale weight)
20 Box Jumps
(Fitness: Step Up - P: Open Standards - can still be step down if you want)


Level 1

Pre-Skill: Structural Pull Ups
5-7 reps 40x1 for 3 sets- rotate back & forth

Skill Builder/Strength: Front Squat
Sets of 8 reps 30x1

WOD: 3 rounds
1 min per round Rest 1 min after all 3 rounds are completed
KB Goblet Squats
Jumping Pull Ups


All Levels

Pre Struc: 4 Sets of A

A1. Hang Squat Clean 7 reps
Rest 20 seconds, then
A2. All Muscle Up Progressions 5 reps at your level
Rest 1 min before returning to A1.

B. Max L-Sit Hold: Total of 3 combined attempts

WOD: 1 min per station (3 stations total) - 2x through No Rest period.
(start at your worst station) 

KB Goblet Squat
Jumping Pull Ups (can upscale to pull ups)/
No standing around! Let’s keep moving on this!

Hang Power Cleans
(about 2/3 - 3/4 of what you did for A - but doesn't have to be exact - keep moving more than not!)
Pull Ups 

Post results to comments.

Friday, February 7, 2014


Come out for our next rowing clinic Feb 22nd!


Level 2

Standing Triple Jump Test 3 attempts
Both feet jump onto non-dominant leg, onto dominant leg, land.

3-6-9-12......reps of;
Thrusters 95/65
C2B Pull ups (scale to regular pull ups, etc.)

Sit Up Test
2 min on, 1 min off
1 min on, 30 sec off
30 sec on, 10 sec off
10 sec on, done


Level 1

Skill Builder: Front Squat

WOD: AMRAP 7 min
3-6-9-12......reps of
Thrusters (adjust your weight as needed - can be db, or just front squat)
Jumping Pull Ups (jumping pull ups or ring rows as needed)

Finish with the Sit Up Test
2 min on, 1 min off
1 min on, 30 sec off
30 sec on, 10 sec off
10 sec on, done.


All Classes

Skill Builder/Strength: Deadlift Build to a 1RM in 20 minutes

WOD: AMRAP 4, Rest 2 min, 4 Min AMRAP (same movements each amrap)
3 Burpees
6 Striders (3x Jumping Lunges each leg)
9 Sit Ups

Post results to comments.

Wednesday, February 5, 2014


Way to go after it Chris!


Level 2

Skill Builder/Strength: (Power Snatch + Overhead Squat)
4 Sets 5 Reps rest about 2 min between sets
(Sub to power clean + Front Squat for any shoulder issues)

100 Wall Ball for time
Every Break is 100m Row


Level 1

Skill Builder/Strength: Overhead Squat 8 reps
(sub to front Squat)

75 Wall Ball
Every Break is 100m Row


Level 1

Pre-Skill: Row 150m 2 sets hard (rest a couple minutes)
Skill Builder: Double Unders (5-10)

5 Sit Ups
7 Russian KB Swings
30 Jump Rope Passes


Level 2

3 Sets Row 350m (hard lung burners) Rest 3 min

3 Sets of
1. Weighted Sit Ups 10-15 reps, Rest 20 sec
2. KB Box Step Ups (with high box), 5 each leg Rest 20 sec
3. 1 min AMRAP Double Unders, Rest 1 min

Max rep American KB Swings

(sub to russian swings) 

Post results to comments.

Monday, February 3, 2014


Holly and Ed workin on their hang-time!


Level 2

Strength: Back Squat
Build up, then
Perform: 20, 10, 10 + 5# from previous attempts (all at same weight)
Rest 3 min between working sets

WOD: Tabata: Low Score at each station - rest 1 minute after each full tabata is finished, then rotate (i.e., rotate after all 8 rounds are done at a single movement)
Start at any station: 

Pull Ups (C2B is possible)
Double Unders
Row for cal


Level 1

Skill Builder/Strength: Back Squat
Sets of 10 reps at 30x1 tempo for about 10-12 minutes

WOD: Tabata: Low Score at each station - rest 1 minute after each full tabata is finished, then rotate (i.e., rotate after all 8 rounds are done at a single movement)
Start at any station (Start at your worst one)

Ring Rows/Jumping Pull Ups
Jump Rope Passes (singles or doubles - just count the passes)
Row for cal 


Level 1

Pre-Skill: Structural: Push Ups: 3 sets for max reps unbroken

Strength: Deadlift
Sets of 5 reps at 2020 tempo

WOD: For time:
30 No Push Up Burpees
30 Sit Ups
30 Single Arm Push Press
30 Sit Ups
30 Regular Burpees


Level 2

Strength: 5 sets of

1. Build up to a 5 rep power clean (touch & go), Rest 30 sec
2. Dips 5x; weighted if possible, Rest 90 sec

WOD: For time (15 min cap - scale reps/movements as needed)

30 Burpees
40 Toes to Bar
50 Single ARM DB/KB Push Press
40 V-Ups
30 Burpees

Post results to comments.