Author: Coach Daniel

Max Effort Upper Warm-up 5 Rounds 20sec. HS Hold 20sec. Squat Test WOD “Wave On Wave” 5min AMRAP 21 Cal Row 21 Strict Press (95,65,75,55) –5min Rest– 5min AMRAP 15 Cal Row 15 Push Press (95,65,75,55) –5min Rest– 9 Cal Row 9 Push Jerk (95,65,75,55) **Score total reps $ Out Floor Press (2RM) Immediately Follow […]

WOD “9.11 Tribute WOD” Complete in Teams of 2: 2001 meter row 175 KB Swings (55,35) (represents Flight AA 175) 125 Burpees (represents those who died in the Pentagon on 9/11) 110 Thrusters (45,35) (represents the number of floors in each WTC Tower) 110 Overhead Barbell Lunges (45,35) 93 Box Jumps (24,20) (represents Flights 93) […]

WOD Partner Up! “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans  + 30 STOH (95,65) 4. 3 Rds: 200m Run + 10 P. Snatches (95,65) 5. 40 KB Swings (55,35) + 20 Burpees 6. 400m […]

Max Effort Upper WOD Happy 28th Birthday Danielle Siravo and 30th Birthday Coach Ryan! In 35min Complete: 3 Mile Run –1min Rest– 28 DB Snatches (75,55,60,45) 30 GHD Sit Ups (scale to 45 sit ups) AMRAP Burpees over DB **Score AMRAP of Burpees $ Out Front Rack Hold (Max time @ 110% Clean, score seconds) […]

Dynamic Effort Lower WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles ** Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total […]