Month: January 2017


Let’s hit a long EMOM today, scale to a power snatch weight that will allow for quick singles. Your choice on element 4 today, row calories / bike calories or work double unders.


EMOM x 24
A. 4 Power Snatches (135/95)
B. 2 Rope Climbs
C. 12 Box Jump Overs
D. Athletes Choice Monostructural

Cash Out

Cash Out – Accessory Work
Not For Time complete 30 chest to bar pull-ups
or 100 Double Unders if not used in WOD


Take 20 minutes and build up to a heavy 3 rep push jerk today. Speed under the bar and fire that head through the window! Let’s hit some big numbers.

Conditioning is 3 rounds for time – moderate barbell work plus some burpees for our engine and of course a gymnastics move! Scale the barbell work so that the sets of 10 are heavy but unbroken. (or close to it)


Take 20 Minutes to find a Push Jerk 3RM


3 Rounds for Time
10 Shoulder to Overhead (135/95)
15 Burpees over Bar
20 Toes to Bar


Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Today for “The Chief” we’ll use a “pick up where you left off” format. We have used other styles in the past. Go fast and hard for all 5 rounds and earn your rest. Coaches will be watching for legit push-ups (Rx or scaled), let’s make em count!!

“The Chief”
5 Rounds
3 Minutes on 1 off of:
3 Power Cleans (135/95)
6 Push-ups
9 Air squats



Let’s hit some skill work paired with some explosive jumps today to start things off, this will help is get ready for the met-con, and dial in mobility.

The Met-con a is straight forward couplet with a twist. Hit 30 double unders between each round and to finish the WOD.

Skill / Prep

EMOM x 10
A. Snatch Balance / Pause OHS 2+2(light)

B. High Box Jump  x 3 (36/30)


For Time
Overhead Squats (95/65)
Burpee Pull-ups
w/ 30 double unders between each round


Take the beginning of class to pair up and each hit a moderate set of 5 thrusters. Don’t record this, we’re just prepping for the light thrusters in the WOD.

Using a “you go I go” format alternate with your partner until you have both completed the 10-1 of thrusters and calories. Since calories are a shade harder to come by on the bike, bike users will be considered RX+ for this WOD.

End with couch stretch today – 2 minutes per side – you’re gonna need it!


For Time In Teams of 2
Thrusters (95/65)
Cal Row/Bike


Let’s finish out the week with a nice chipper today. Find a pace and try to keep rest periods short. Scale bar muscle-ups to C2B pull-ups / ring muscle ups as needed.


For Time
60 Cal Row
50 Kettlebell Swings
40 Pull-ups
30 Power Cleans (115/75)
20 Burpees
10 Bar Muscle – Ups


For strength today, let’s hit some heavy front squats, go for a 3RM today! Stay tight, elbows up and explode out of the bottom. Our met-con looks familiar with a 21-15-9 scheme – moderate to heavy snatches and box jumps – go fast and hard today.


Front Squat 3RM


Power Snatch (135/95)
Box Jumps (24/20)



For the metcon today, start with your partner at one end of the gym with pair of KB, dumbells or plates. At the start of 3-2-1 GO, partner one will complete 3 burpees then grab the object and farmers carry to the end of the gym. Once at the end, complete 7 toes to bar (aim to go unbroken for the entire workout if proficient) then farmers carry back to the starting point. Alternate in this fashion for 18 minutes counting total rounds.


Take 15 minutes to find a
Push Press 1RM


In teams of 2 alternating rounds for 18 minutes
3 burpees
1 Farmers Carry(athlete’s choice)
7 Toes to Bar
1 Farmers Carry


Mixing things up today, build up to your dead lift weight then tackle the AMRAP, scoring rounds and reps. Take time to break down and recover, then we’ll be hitting an 8 minute EMOM of rowing and air squats. Your score for the EMOM will be total air squats across the 4 rounds.


AMRAP in 12 Minutes
15 Wall Balls (20/14)
12 Dead lifts (225/155)
9 Bar Facing Burpees


EMOM x 8
Row 10/8 Cal :40
B. ME Air squats :40


For Strength today, choose your “bucket” and get in some pull-up work. Work on your progressions and consider ring pull-ups if you’re focusing on improving muscle ups. Take no more than 10-12 minutes on this after shoulder / lat mobility.

Today’s WOD is a 5 round for time workout. Keep in mind if handstand push-ups are challenging for you, lower the rep count , use an appropriate scale or substitute regular push-ups.


A. – 30 Strict Pull-ups
B. – 30 Banded Pull-ups
C – 15 Negatives+15 Ring Rows
D – 30 Perfect Ring Rows


5 Rounds for Time
6 Hang Squat Cleans (155/105)
9 Handstand Push-ups
30 Double Unders


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