Tuesday 19 March 2019

Strength: Snatch Balance 4×2 @60-65% of snatch max


Cash in: 25 Push-ups

5 rounds for time

100m row

10 OHS (95/65)

100m row

10 KBS (53/35)

100m row

10 Wallballs (20/14)


Cash out: 25 push-ups

Tuesday 6 November 2018

Strength: Front Rack Lunges in place with a barbell. 5 sets of 10 (5 each leg) pick a moderate to heavy weight



4 Sets for max reps:

30 sec of rowing for meters

15 sec rest

30 sec of KBS(53/35)

15 sec rest

30 sec of double unders

rest 90 sec

Tuesday 9 October 2018

Alternating EMOM 12 min
Even: 8-15 Kipping Pull-Ups (butterfly)
Odd: 10 Dumbbell Bent over Rows (pick moderate weight)
3 Rounds
45 ab-mat sit-up
30/21 Calorie Row
15 /Hang Power Cleans 115/80

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

Friday 14 September 2018

“The Lyon”

5 Rounds for Time

7 Squat Cleans (165/115)

7 Shoulder to Overheads (165/115)

7 Burpee Chest to Bar Pull-ups

2 min rest between rounds


Good evening everyone. It is your friendly programmer Rachel. I just wanted to say thanks to everyone who has participated in hero wod week so far. Hero wods are always tough and grueling to finish. We will be finishing up this week with a workout that is very special to me.

This hero wod is named after a man named David Lyon. He was a Captain in the Air Force and served as a logistics officer. He was killed December 27, 2013.

He has many accolades and you could Google many of the accomplishments Dave had in his athletic career and in his Air Force career. However, I want to share a few other things with you about Dave. Dave was a personal friend of mine. He was goofy, funny, tough as nails, a hard worker, and was a man that people respected. I have many great memories of Dave and his wife Dana that range from his advice on the track; to laughing so hard we were all in tears while playing board games. These memories are what hero wod’s are all about. Everyone who has a hero wod has those types memories with people. I will be joining the 0615 class tomorrow for the workout and I appreciate anyone who joins me tomorrow honoring Dave Lyon.