Training November 6th – 12th



Sunday Fun Day!

3 pm Surprise WOD


Bench Press

Week 7

15 min to find a 2RM Bench Press



2 reps @90% of 2RM  


Front Squat

3 sets x 5 reps

*Try to meet or exceed your top weight from last Monday for all sets.


E2MOM for 10 Rounds

9 Hang Power Snatches @ 75/55#

6 Overhead Squats @ 75/55#

100 m Sprint

Rest Remainder of 2 Min Work Interval

*Scored by Fastest and Slowest Work Interval (eg 1:02/1:31)




20-Minute Shoulder -Centric ROMWOD


30 Minutes of Skill Work on Inversions:

Handstand Walking, Handstand Holds, and Headstands

*Scored by longest:

**Rx: Freestanding Handstand

**Gold: Handstand walk

**Silver: Headstand

**Bronze: Spotted Headstand or Shoulderstand


“Running Karen”

60 Wall Ball Shots @ 20/14

600 m Run

50 WBS

400 m Run

40 WBS

200 m Run


Only One Class Today at 11:30 AM

*Athletes: Bring a backpack loaded with ~30 pounds. This is about 6 bricks. You can also use rocks, wood, cans of pinto beans, industrial size jugs of olive oil, car parts–anything really. Just load about 30 pounds (doesn’t have to be exact) into a backpack (not a weight vest–a backpack) and bring it with you for the workout! 

“The Tip of the Spear”

For completion:

In teams of 2:

Complete a 1-mile Fireman’s Carry. Each of you will wear a pack weighing ~30 lbs. Trade who carries who as desired until you complete the mile. But also…

At the 400m mark, each of you will complete 75 squats holding the pack in front of you.

At the 800m mark, each of you will complete 50 pushups with the pack on your back.

At the end of the mile course, each of you will complete 25 pullups with the pack on your back.

*Scales will be available for everyone. Come celebrate Veteran’s Day with us!


E3MOM for 8 Rounds

Jerk + Behind the Neck Jerk

*Increase in load each round if quality technique is present.