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Thursday, May 23rd, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

3 rounds:

400m row + 5 Strict Pull Ups + 10 Push Ups + 15 Squats



WOD: “Peloton”

7 RFT:

7 Cleans 155/105

9 CTB pull ups

11/7 Cal bike


 Processed with MOLDIV Processed with MOLDIV

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Wednesday, May 22nd, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

15/10 Cal Bike + 10 sec L-Sit + 5 Strict HSPUs

  • Rest 1 min after each round



WOD: “Totem”

15 min running clock

Min 0:00-9:00 AMRAP:

11 Snatch 135/95

13 Box Jump Overs 24/20

33 DUs

9 Snatch 145/100

13 Box Jump Overs 24/20

33 DUs

7 Snatch 155/105

13 Box Jump Overs 24/20

33 DUs

5 Snatch 165/110

13 Box Jump Overs 24/20

33 DUs

Max Reps Snatch 175/115



Min 9:00-15:00:

Find 1 Rep Max Snatch - Any Type of snatch is acceptable 

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, May 21st, 2019

Oly Work - Every 2 mins x 6: 

Snatch Complex:

(Power or Squat) Snatch + OHS + Hang Squat Snatch + OHS

  • increase weight each round 



WOD: “Therapy”

For Time:

21 Pull Ups

15 Overhead Squats 135/95

9 Burpees over the bar

21 Pull Ups

15 Front Squats 155/105

9 Burpees over the bar

21 Pull Ups

15 Back Squats 185/125

9 Burpees over the bar

 Processed with MOLDIV Processed with MOLDIV

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Monday, May 20th, 2019

Overhead Strength/Skill Stamina Building: 20 min Running Clock

Strict Press:

55% x 7

65% x 5

75% x 3

  • 10 Hollow Rocks


Then: Push Press

50% x 7

60% x 6

70% x 4

  • 10 Med Ball Sit Ups



WOD: “Delta”

For Time:

40 Wall Balls 20/14

30 TTBs

10 Clean and Jerks 135/95

30 Wall Balls

20 TTBs

10 Clean and Jerks 155/95

20 Wall Balls

15 TTBs

10 Clean and Jerks 185/125


 Processed with MOLDIV Processed with MOLDIV

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Friday, May 17th, 2019

WOD:Holleyman

30 Rounds for Time:

5 Wall Balls 20/14

3 HSPUs

1 Power Clean 225/155


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. 


He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

 Processed with MOLDIV Processed with MOLDIV

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Thursday, May 16th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

250m row + 10 Ring Dips + 10 sec L-Sit


WOD: “Bounding Bells”

5 RFT: 

10 CTBs

12 Box Jump Overs 24/20

14 DB Snatches 50/35


 Processed with MOLDIV Processed with MOLDIV

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Wednesday, May 15th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

200m run + 1 Rope Climb + 5 Strict HSPUs

  • Rest 1 min after each round



WOD: “Criterium” (18 mins total time)

Part A:

4 min AMRAP:

24 Cal bike

21 Burpees over the bar

18 OHS 75/55

(63 reps per round)


  • rest 3 mins


Part B:

4 min AMRAP:

21 Cal bike

18 Burpees over the bar

15 OHS 95/65

(54 reps)


  • rest 3 mins


Part C:

4 min AMRAP:

18 Cal Bike

15 Burpees over the Bar

9 OHS 135/95

(42 reps)


 Processed with MOLDIV Processed with MOLDIV

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Tuesday, May 14th, 2019

Oly Work - Every 2 mins x 6: 

Clean Complex:

3 Dead Lifts + 2 Hang Power Cleans + 1 Front Squat + 2 Jerks (Push or Split)


  • increase weight each round 



WOD: “Dottirs-Lite”


For Time: 

12 Bar MUs

21 Dead Lifts 185/125

9 Bar MUs

15 Hang Power Cleans 185/125

6 Bar MUs

9 Shoulder to Overhead 185/125


1 Bar MU = 1 Burpee Pull up/CTB/Ring Row


 Processed with MOLDIV Processed with MOLDIV

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Monday, May 13th, 2019

Overhead Strength/Skill Stamina Building: 20 min Running Clock

Strict Press:

50% x 8

60% x 6

70% x 4

  • 10 V-Ups + 10 Air Squats after each set


Then: Push Jerks

50% x 7

60% x 5

70% x 3

  • 10 Hollows + 10 Air Squats after each set


WOD: “Topside”

For Time:

300/225m row + 9 Power Snatch 135/95

300/225m row + 7 Power Snatch 145/100

300/225m row + 5 Power Snatch 155/105

300/225m row + 3 Power Snatch 165/110

300/225m row + 1 Power Snatch 175/115

 Processed with MOLDIV Processed with MOLDIV

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Friday, May 10th, 2019

WOD: “The Hammy”

For Time

1,000 meter Row

7 Squat Clean-and-Jerks 135/95

50 Push-Ups

7 Squat Clean-and-Jerks 135/95

50 Sit-Ups

7 Squat Clean-and-Jerks 135/95

50 Box Jumps 24/20

7 Squat Clean-and-Jerks 135/95

50 Pull-Ups

7 Squat Clean-and-Jerks 135/95

1,000 meter Run (800m + 200m)


Squat Clean Thruster is allowed


US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team.


Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011.


On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal.


He is survived by his parents Scott and Connie Hamilton and Nancy Krestan, brothers Brandon Hamilton and Nick Krestan and sisters Shawney and Taya Hamilton.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, May 9th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

15/10 Cal Bike + 10 TTBs + 10 Hollows

rest 1 min between rounds

scale the number of reps in order to complete each round in about 2 mins


WOD: “Poached”

For Time: No cap

30 Snatches 135/95

30/22 Cal Bike

30 HSPUs


RX Must use Bike

Any type of snatch is acceptable

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, May 8th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

300m row + 5 Strict HSPUs (Scale to Kipping or use riser as needed) + 10 sec L-Sit

Rest 1 min between rounds



WOD: “Harsh Reality”

13 min AMRAP:

21 Wall Balls 20/14

12 Dead Lifts 225/155

2 Rope Climbs 15’


1 Rope Climb = 3 Rope Pulls

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, May 7th, 2019

Oly Work - Every 2 mins x 6: 

Snatch Complex:

Pause Squat Snatch + 2 OHS (Must Pause at the knee for 3 seconds)


increase weight each round 



WOD: “Night Shift”

For Time: 17 min cap

200m run + 30 DB Snatches + 15 Burpee Box Jump Overs

200m run + 26 DB Snatches + 13 Burpee BJO

200m run + 22 DB Snatches + 11 Burpee BJO

200m run + 18 DB Snatches + 9 Burpee BJO

200m run + 14 DB Snatches + 7 Burpee BJO

RX: 50/35lbs DB, 24/20” box


 Processed with MOLDIV Processed with MOLDIV

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Monday, May 6th, 2019

Strength: Squat/Skill Stamina Building: 20 min Running Clock

Find your 5RM Front Squat in only 3 Attempts

After each attempt, complete 5 Strict Pull Ups + 5 Strict HSPUs

rest as needed between attempts


Then, Find your 5RM Back Squat in only 3 attempts 

After each attempt, complete 5 Strict HSPUs + 5 Strict Pull Ups

rest as needed between attempts



WOD: “Thunder”

For Time: 14 min cap

45 Thrusters 95/65

45 TTBs

45 Power Cleans 95/65

45 Chest to Bar Pull Ups


Scale Options: Reduce reps to 30 of each

 Processed with MOLDIV Processed with MOLDIV

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Friday, May 3rd, 2019

WOD: “David Markland”

5 RFT:

5 Clean and Jerks 155/105

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats


Dedicated to Warrant Officer Class 2 David Markland from 36 Engineer Regiment who died in an IED blast in Afghanistan on February 8, 2010. This was WO2 Markland’s eighth operational tour of duty during his distinguished 20-year service.


Also dedicated to Lcpl Graham Shaw, Cpl Liam Riley, Cpl John Moore, Pte Sean McDonald, Lcpl Darren Hicks, Lsgt Dave Greenhalgh, Rflm Mark Marshall, Kgn Sean Dawson, Spr Guy Mellors, Lsgt David Walker, Lt Douglas Dalzell, Sac Luke Southgate, Rflm Martin Kinggett and Sgt Paul Fox who died in the same month.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, May 2nd, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

15/10 Cal Bike + 1 Rope Climbs + 10 TTBs

  • rest 1 min between rounds

  • scale the number of TTBs in order to complete each round in 2 mins or so


WOD: “Molecular”

18 min running clock:

0:00 - 8:00 AMRAP of:

1-2-3-4-5-6-7-8…

Bar MUs

3-6-9-12-15-18-21-24…

Burpees over the bar


8:00 - 11:00 rest 


11:00 - 18:00 AMRAP of:

3-6-9-12-15-18-21-24…

Dead Lifts 225/155

Box Jump Overs 24/20


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, May 1st, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

50’ Double DB Front Rack Walking Lunge (choose your weight) + 5 Strict pull ups + 5 Strict HSPUs (Scale to Kipping as needed)

  • Rest 1 min between rounds


WOD: “Fire”

For Time: 17 min cap

60 Wall Balls 20/14

30 TTBs

60 Cal Row

40 Wall Balls

20 TTBs

40 Cal row

20 Wall Balls

10 TTBs

20 Cal Row

  • RX athletes: Must reset rower to zero before starting each row

rest as needed:

Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, April 30th, 2019

Oly Work - Every 2 mins x 6: 

Clean Complex:

Clean Pull + Hang Power Clean + Push Jerk + Squat Clean Thruster


  • increase weight each round 



WOD: “Thanos”

For Time: 14 min cap

21-15-9

Clean and Jerks 135/95

Chest to Bar Pull Ups

  • Cash Out: 400m run

rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

 Processed with MOLDIV Processed with MOLDIV

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Monday, April 29th, 2019

 Strength: Squat/Skill Stamina Building: 20 min Running Clock

At the 0:00 - 9:00, Find your 3RM in only 3 Attempts

  • You will have a total of 9 mins to complete
  • After each attempt, complete 10 one arm DB Push Press on each arm, Choose your weight


9:00 - 11:00: Transition Period


11:00 - 20:00, Find your 3RM Back Squat in only 3 attempts

  • You will have a total of 9 mins to complete
  • After each attempt, complete 12 Hollow Rocks and 20 Bicycle Kicks




WOD: “Flat Iron”

For Time: 15 min cap

35 DUs

10 HSPUs

21 Snatch 75/65

35 DUs

10 HSPUs

15 Snatch 95/75

35 DUs

10 HSPUs

9 Snatch 115/85

35 DUs

10 HSPUs

7 Snatch 135/95

35 DUs

10 HSPUs

5 Snatch 155/105


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Saturday, April 27th, 2019

“Casualty of WOD”
40 min running clock: Teams of 2, only 1 team mate working at a time.

10 mins with partner to find 1RM of Complex: Power Clean + Front Squat + Jerk.

Then at the 10 min mark:
30 min Cap: For Time
40 Box Jumps Overs
40 TTBs
40 Push Ups
40 Power Cleans 135/95
30/25 Cal bike
30 burpees over the Bar
30 Pull Ups
30 Power Cleans 155/105
20 TTBs
20 Box Jumps Overs
20 Push Ups
20 Power Cleans 185/125
24/20 Cal bike
18 Pull Ups
12 burpees over the Bar
6 Power Cleans 225/145



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