Archive For: WOD

Saturday 5/21

no squat makeups today- we’re short on eyes to watch everyone!

3 rounds for max total reps:
– 1min partner wall ball, 20/14#
– 1min synchro toes-to-bar
– 1min partner box jumps/step-ups
– 1min partner deadlifts
– 1min over & unders
– 1min rest

Post results to comments!

WARMUP – whatever Gabrielle, Grayson, and Bobby come up with! They’re in charge today!

A. EMOM 14 min: power snatch + 2 snatches

B. CGO 14.4

AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14lbs to 10/9′ target
30 cleans, 61/43kg
20 muscle-ups

C. RUBIK’S CUBE from the 2016 AIJAN Masters Competition

D. Dynamax Wheels til you tap out

Friday 5/20

week 7, day 2 squats
– back squat 1x4x70, 1x4x75, 1x4x80, 1x4x85
– front squat 1x5x60, 3x5x65


75 power snatches (35/25kg) for time

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Post results to comments!

– 3x3x80
– 2-5kg heavier than last week!

box squat
– work to 80% of your 1RM bs
– or 2-5kg heavier than last week!
– 4×3
– knees stay back!

push jerk
– 4x2x60 CJ 1RM or 2-5kg heavier than last week!

2 rounds
10 single-arm row/side
10 db push press
10 “db” situps

Wednesday 5/18


6 rounds for time:
24 squats
24 pushups
24 walking lunges
400m run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Fitness = as is, Performance = If you have body armor, a weight-vest, or loadable backpack, wear it. For those who attended yesterday’s F.I.T.T. sessions, focus on the particular drills that helped you best during your 400’s.

Post results to comments!

– 3-count floor to knee then pause
– Chinese-style high pull
– 5-count lower from power to knee then pause
– hang snatch
– 5x1x70 or 2-5kg heavier than last week

– work to 80% of your 1RM CJ
– 4×1, 2-5kg heavier than last week

– 4x2x80
– 2-5kg heavier than last week

2 rounds:
8 single-leg RDL
10 Cal Strength extensions
20 hollow rocks

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10-to-1 reps
bottoms up clean & press


400m farmer’s walk, AHAP
400m farmer’s walk lighter and faster

Grip work!

10 rounds: max hang on fat bar. Once you drop max diamond push-ups.* Rest, repeat!

*will have different variations for each athlete

Tuesday 5/17

Week 7, Day 1 – back squat 1x5x70, 1x5x80, 1x2x85, 1x3x90, 1x1x100

EMOM Lifts

Starting with an empty bar SNATCH every minute on the minute then add 5kg or more for as long as possible. When you can no longer snatch you will CLEAN every minute on the minute then add 5kg or more for as long as possible. When you can no longer clean you will DEADLIFT every minute on the minute then add 5kg or more for as long as possible.

You can miss up to three times per lift. 30 minute time cap.

Post results to comments!


The Foundation Institute of Training & Technique present…

CONTEMPORARY URBAN RUNNING THEORY: Russian & American Methodologies

Running workouts get you down? Too tired and out of breath? Foot, ankle, knee, hip, back issues arise? Learn why these things happen, how we can mitigate them, and then nullify them entirely in the future while improving our distances and times!

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50 of each:

bent over rows

400m run BEFORE each movement.

Monday 5/16

5×12 good mornings (ascending), then

10-20-30-40-50 reps for time:
kettlebell swings

Fitness = 20/12kg, Performance = 24/16kg & target burpees

Post results to comments!


power clean + hang clean
– power clean > power position > 5sec tempo to knee > pause at knee
– 4x1x70
– 2-4kg heavier than last

back squat
– work to 75% for 5
– drop 15kg then 1xAMRAP
– 2-4kg heavier than last

sumo deadlift
– work to a heavy triple then drop 15kg then 2×5
– 2-4kg heavier than last

2 rounds
hanging leg raise 2×20
GHD situp 2×20
back ext hold 2x:30

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S&S, then

tabata intervals, 1min/rest between exercises:
– goblet squat
– alternating press
– overhead squat
– lunging snatch

lying twist

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