October 12/15: Whose Afraid of Bears?


EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height


3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

August 10/15: Total Reps in 15 Minutes

August 10/15: Total Reps in 15 Minutes

Today is a scorcher in more way than one–this 15 minute WOD is designed to work on your conditioning, so make a concerted effort to keep yourself hydrated before coming to the box.


Power clean 5 @ 75%, 3 @ 85%, 1 @ 95%


15 minute running clock; score = total reps

Minute 0 to 5: 400m run; with time remaining max deadlifts (135/95)

Minute 5 to 10: 400m run; with time remain max shoulder to overhead (135/95)

Minute 10 to 15: 400m run; with time remaining max clean and jerk (135/95)

The temperature will be over 100 degrees again today, and for most of this week. It is encouraged that you bring ice and a personal towel. Putting the towel around your neck and armpits (where the big blood vessels are in the body) are good ways to bring down your body’s core temperature. And hydrate with electrolytes instead of plain water! Remember: once you’re thirsty, you are already dehydrated. The best way to avoid heat exhaustion is prevention. Hydrate with electrolytes (i.e. Pedialite, coconut water or watered-down low sugary drinks, etc.) gradually through the day and limit your time in direct sunlight.



Thursday July 2/15: Abbate

Thursday July 2/15: Abbate

Going into Independence Day long weekend, it’s always fun to do a Hero WOD, and even better? When you do it with a partner!


90% of 1 rep max of push-ups and chest-to-bar. Do 2 sets of each.


**break up as needed with a partner**

Run 1 mile

21 clean and jerks (155/105)

800m run

21 clean and jerks (155/105)

1 mile run

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