Fri-YAY 21 September 2018 – Five day week, DONE

Happy Friday! We made it through a full week (unless this is your CWS, but then you’re not reading this and I still win!)

Today we’re getting after some front squats in our strength portion of class. This is a move that some of us have a harder time with so today as we tackle the 5 rounds of 5 reps we use 60-60% of our 1RM. This is a weight that allows us to focus on proper form and movement. Just like your grandpa said, “If it’s worth doing, it is worth doing right”.

If, perchance, your grandpa never said that, then I say this, “If you can’t do it light, you will never do it heavy”. There, some old guy has imparted wisdom.

After that, our end of the week WOD is an AMRAP 18 of four classic movements that will make you a better person. 12/9 calories on the assault bike (more on the Schwinn), 15 Wallballs, 12 Alternating Dumbell Snatches, and 9 Toes to Bar.

As we say for every WOD, if you cannot take this WOD at RX, then find the most difficult scale you can fully accomplish and do it. Keep doing that until you move to the next hardest scale option all the way to RX. The journey of 1000 miles start with a single wall ball at 12 lbs. I paraphrase, but you get it, right?

When that is all finished, clean up your area, find a friend (new or old, it really doesn’t matter) and give them a high five. Look at them in the face and say, “you did a great job, have a great weekend”.

See you Monday!

HWCF Athlete Taylor taking the Wallball to task



Front Squat 5×5 @60-65%


18 min AMRAP
12/9 Cal Bike/Row
15 Wallballs
12 alternating dumbbell snatches (50/35)
9 Toes to Bar

Thursday 20 Sept 2018 – Sorry it’s late, had to pay the mortgage!

Hey athletes! Sorry about the late post, had a work call for 8 solid hours today. But I want you to be ready to rock, so without further ado….

Today we get a WOD to drive some hardcore gymnastic moves, or to quote Head Coach Justin, “We’re getting Gym-Nasty!”

The WOD is 10 (TEN) rounds for time of three movements: Four Strict Pull-Ups, 3 Strict Handstand Push-Ups, and 2 Strict Ring Dips.

This WOD is designed with low reps for ‘many’ rounds which will tax the system. As always, find the HARDEST scale option you can complete and do that. If you feel frisky, then try the Strict for a round, then move to that hard scale. Build your body’s ability to tackle difficult moves to the best of YOUR ability.

Pop Quiz!! Do you know who can do this? YOU CAN! So do it!


10 Rounds
4 Strict Pull-Ups
3 Strict Handstand Push-Ups
2 Strict Ring Dips

Wednesday 19 September 2018 – It’s a Chipper!

Happy Hump Day! We will celebrate this mid-week with some strict strength work followed by a chipper WOD with no bar bells included. Sound good? Yeah, I think so too.

The strength portion of today’s workouts will be the shoulder press. This will be done for 5 sets of 3 reps at 60% of your 1 Rep Max from last cycle. If you didn’t get to identify your 1RM, then pick a weight that is slightly challenging, but not so heavy you have to struggle through the 3 reps. Especially in the beginning. Use this as a chance to nail the form and movement, because if that isn’t right, getting heavy just isn’t an option.

Once we finish that, put away your weights, and set up your station for the WOD. You will need a Rower, an Ab-Mat, Jump Rope, A challenging Kettle Bell, an Assault Bike and some space to knock out some burpees. If the classes are large, then work around the rowers and bikes, but the rest is your space.

It’s a ‘descending ladder’ rep scheme, where each movement has less reps than the previous. Take that for what it is, if you find Double Unders tough, then 60 of those might feel like a significant challenge compared to the 1000m row. We all have our demons, now get out there and slay them.


Shoulder Press: 5×3 @60%

For time
Row 1000 Meters
80 ab mat sit-ups
60 double unders
40 KBS (53/35)
20 Cal on Assault Bike
10 Burpees

As always, Take a few minutes to review the movement standards I’ve included below.

HWCF Athlete Brendan rocking the 30″ Box Jumps


Tuesday 18 September 2018 –

What’s up athletes!? I hope you’ve made a 100% recovery from last weeks EPIC HERO WODs and you’re ready to put some of that hard earned grit to work!

Today we will be working on some foundational gymnastics skill work in the form of a 10 minute EMOM. The two moves that we will focus on will be the Toes to Bar and the Hand Stand Hold alternating each minute.

The intent here will be to gut out 8 toes to bar if you find them difficult, if not rock all 12 and then on the alternating minute, get upside down and hold it for 40 seconds. If you can do unsupported hand stands, do that, otherwise get on the wall.

Once that is done, today’s WOD is four, three-minute AMRAPs with a one-minute break between each one. Three minutes, right?!? You can do ANYTHING for three minutes! And today that anything will be: Three HEAVY Thrusters, Six Burpees, and Nine Box Jumps.

Keep in mind, the thrusters are heavy, so find the weight that you can get through the three but a fourth one would be pushing it. The rest is just burpees and box jumps, so rock it out.


Alternating EMOM 10 min
Even: 8-12 Toes to Bar
Odd:40 sec hand stand hold (use wall if needed

3 min AMRAP
3 Thrusters (135/95)
6 Burpees
9 Box Jumps (24/20)

Rest 1 min

Repeat 3 more times

Morning HWCF Athlete Brandon getting upside down



Monday 17 September 2018

Thanks everyone for putting in the effort last week during all the hero workouts. We will now return to “normal programming” Intentions are to start the strength cycle back over with lower percentages and higher reps. Use your new max. If you did not get a chance to max use higher weights than you did last time, if you can. This cycle will finish up in December right before the lifting competition and we will transition to more gymnastics and cardio so we are prep and ready to go for the open.

Strength: Hang Snatch 6X3@ 65%


12 min AMRAP

12 lateral bar burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups