06 Dec
by: Published in Uncategorized

Team (3) WOD: 3 rounds for time:

1000M Row
50 Over the Box Jumps (24/20)
60 Burpees

Rest 1 minute between rounds

Partners can only switch exercises after each completed round and each partner has to do each exercise


It’s been a while since we have done this one…

In case you aren’t sure of how things are going to be happening, it’ll go a little something like this.

Step 1)  Create a team of 3 people
Step 2)  Assign each person a thing to do (one person rows, one person does OTBJ, and the last person does Burpees)
Step 3) Everyone does what they were assigned
Step 4)  Once everyone is done, each person rotates exercises (i.e:  if you rowed, you could then do Burpees)
Step 5)  Do this until everyone has done everything at least once

Don’t forget to cut a hole on the box at Step 1 as well,




Princess Swanson liked this post
05 Dec
by: Published in Uncategorized

Team WOD 1: 8 rounds for time of:

8 Thrusters (95/65)
12 Pull Ups
16 Wall Balls (20/14)
20 Kettlebell Swings (24/16)
24 Double Unders

Team members must alternate exercises

Team WOD 2: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25 Kettlebell Swings (24/16)
30 Double Unders

Team members must alternate exercises


It’s funny how things change…

This workout was originally only 8 rounds, then it went to 10, then 9, then back to 8.  The rep scheme for the second WOD was that of the first.  The weights stayed the same, but the order of exercises was a tad bit different.  The format of how the workout happens has also changed from broken anyhow to alternating exercises (you do all the Thrusters, I do all the Pull Ups and so on…).  It’s like I am watching one of my kids grow up and mature right before my eyes.  Only this is way more important.

Just because,



John Sheehy liked this post
04 Dec
by: Published in Uncategorized

Pre WOD:  20 mins to complete 3 sets of:

10 sets of alternating Front Squat and Thruster

Rest as needed

WOD:  For time:

40 Cal Row
40 Wall Balls (20/14)
20 Cal Row
20 Wall Balls (20/14)
10 Cal Row
10 Wall Balls (20/14)


What a handsome devil…

I don’t know why, but I love this workout!  There is just something about grinding through that first round, being over half way through, but still having to power through a set of 20 Cal Row and 20 Wall Balls.  Once you manage to get through the 20’s, you are rewarded with an almost pleasant set of 10 Cal Row and 10 Wall Balls.  This workout is only made better by the fact that you have “just some weightlifting”* before hand.

*My loose term for today’s Pre WOD,




Dennis Kyungho Choi liked this post
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