WODs Week of July 4

Due to the growing class sizes,  the 9am and 8:30am classes will be CLOSED to individual programming.  In order to keep the structure of the evening class, anyone not participating in that class who wishes to work on their own program  MUST CLEAR THE FLOOR at 5pm.  Once class is in session, those athletes will be allowed on the floor again at 5:30, but ONLY at the old racks and jerk blocks.  It is very distracting to have barbells dropping and other people moving about during these class times.  Those who are in the class want the attention of the coach and do not wish to be distracted while learning new skills or mastering old ones.  I know that at one time or another we have all struggled with one skill or another so let's support them in their efforts!!

In addition, please note that we follow Comptrain programming, one week behind their blog, so it would be preferable if you joined the class for some great coaching instead of skipping ahead a week and possibly doing the same wods twice, which doesn't do any body any good.  

In the very near future, we will need to sign up for classes to ensure that you receive the coaching that you deserve in a class size that provides both encouragement as well as safety.  There will be spaces reserved for private programming during those spots, but there are those athletes who pay extra for private programming and they will have preferential use of any extra space.  Coaches know who these members are.  Please come to me if you have any questions.  We will open at 4pm on Monday, Wednesday, and Friday.  If I cannot get back to the gym by then (my daughter has MANY doctors appointments),  I will post in the facebook group.





1. Conditioning
Dead Lifts, 60% 1rm
Box Jumps, 20/24
2.  Row Conditioning
4x500m Row, 3 min rest
3.  MidLine Conditioning
3 Giant Sets of:
20 weighted abmat Sit ups
20 Banded good mornings

ATHLETE (Bootcamp)

21-15-9 deadlift/box jump (PYOW)

Tabata row

21-15-9 ab mat situps/kbs (ahap)




1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

2.  Strength

A1.  3x10 Back Squats

A2.  3x10 DB ush Press

B.  Max effort TTB x 5 sets or Death by TTB


EMOM 16 minutes:  2 power cleans and jerks; plank for 20s (coach may modify)







Athlete and Competitor

20 TGU—Get heavy

5x (8 Box squats + 10 KBS, ahap)

10-8-6-4-2 Floor press/ Barbell roll out





"American Dream"
Clean, 205/145
Muscle up

2.  Stamina 
EMOMx10: 6 Power Snatch + 6 OHS, 95/65

3.  Mid Line Conditioning
3 Supersets of:
:30 GHD Supine Hold (face up)
:60 GHD Prone Hold (face down)


1. AMRAP 20 

1,2,3,4... Power clean, burpee

2. EMOM:  6 Push press+ 6 OHS

3. Midline:  Superman and Hollow Hold


1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
2.  Gymnastics Conditioning
7 RFT: 10 unbroken C2B Pull ups
3.  Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row


EMOM 10 Squat clean and Push press,  Max effort sit ups in remaining time

5 rounds or 10 ring rows, for time

5 rounds for time of  21-15-9-6-3 Thruster/ Calorie Row.