WOD 4.1.15 Wednesday

A. Front Squat

  • 5×2 – across

B.  Bench Press

  • 5×5 – across


  • 40m Heavy Farmer’s Carry
  • 20 KBS (50/35)
  • 16 RFESS w/BB or DB (8/leg)
  • 12 Pull ups

D. Core 3x

  • 10 Dead bugs
  • 4/side TGU

WOD 2.5.15 Thursday + I love Sweet Potatoes

A. 6-5-4-3-2-1 

  • Back Squat @ 75% 1 rm
  • 3x amount of Pull Ups

B. 3 attempts

  • Max Hanging L-Sit (scale: bent knees)
  • 10 Weighted Drop Lunge (between attempts)

C. 3 Sets

  • 10 Pistols/leg
  • 10 Plank walks (elbows to hands)
  • 10 Supine Scissor Kicks


Sweet potatoes

1. Cut them up into square inch cubes and boil them for 20 minutes. Keep them in the fridge and add them to egg scrambles, chicken salad, or just pour some coconut milk and cinnamon on them.

2. Bake sweet potatoes wrapped in aluminum foil in a pan (to catch drippings) for an hour at 450. The longer you bake them, the softer and sweeter they are. Let them cool and you can keep them in the fridge for up to 5 days in the aluminum foil in the pan. You could sprinkle on some roasted nuts and cinnamon.

3. Sweet potato fries. Cut some sweet potatoes up into thin slices and lay them out on a baking sheet. Drizzle with a little olive oil (or not), and sprinkle some rosemary, pepper and salt on top. Bake on 400 for about 40 minutes. NOTE: flip them halfway through to let them bake more evenly.

4. You can grate up a bit of a sweet potato and stick it in with your egg and veggie scramble in the morning. Because it’s grated, it cooks up in the same amount of time as the other vegetables. The sweetness of the sweet potatoes adds another layer of flavor to breakfast.

WOD 6.25.14 Wednesday


A. 4 rounds

  • 2 Rope Climbs
  • 8  Sandbag (or Med-ball) Cleans
  • 3 Ring ball ups to skin-the-cat

B. Teams of 2

  • Bike 4 miles
  • 100 Burpees

Both people can work at the same time break up however you want

C. 3 Sets

  • 40M 1-arm waiter’s walk
  • 10 Box step ups/leg

WOD 5.13.14 Tuesday

A. Superset

  • Weighted Chin ups  3-3-3-3 (so maybe you still have to scale with a band, and add NO weight… that’s OK)
  • Landmine Press  3-3-3-3


  • 3 box jumps (challenge yourself with a higher box)
  • 40m banded partner sprints

C. AMRAP (Count Reps)

  • plank hold from hands,
  • every 15 secs do 1 push up (I encourage you to scale up… elevate feet, add weight, stay off your knees, etc.)

When your plank fails or you miss a pushup, you are done

D. 2 rounds

MedBall Big Wheel


WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)


  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute