Friday, October 31st – Happy Halloween!!!

Warmup:  Killer Kate – Freestyle (athletes choose their own movements)

PreWOD:  Pushup challenge to Moby’s “Flower” – Bring Sally up, Bring Sally down…

You start with chest to deck and follow the lyrics.  When you have to take a break you are done.

WOD:  “Jack-O-Lantern”


10 Burpees

31 Doubleunders

14 KBS (24/16)

PostWOD:  2 sets of 50 unbroken 4ct. Flutterkicks

Every day is an opportunity to prove to yourself that you are stronger than you ever could have imagined.  Keep going.  The best is yet to come.

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Thursday October 30th

Happy 13th birthday to my son Luke!

Warmup:  Run 2 minutes, 25 Squats, 25 Triangle Pushups, 25 Situps, 25 Lunges, 2 minute T-Spine Smash

PreWOD:  3-3-3-3-3 Push Jerk

Go as heavy as possible without compromising form

WOD:  For time…

4 Rounds

25 Wallball

64 foot Bearcrawl

10 Pullups

PostWOD:  5X10 GHD Situps

“Strength does not come from physical capacity.  It comes from an indomitable will.” ~ Gandhi


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Wednesday October 29th – Happy Birthday Silke!

Warmup:  Group 10

PreWOD:  SuperSquats – one set of 20 reps with 10 second rest between reps.  Coach is in charge of calling the squat and controlling the rest.  Go up 5 lbs from last week.

WOD:  “Silky 50″ – form time

Row 64 Calories

3 rounds of:

50 DUs

29 Slamballs (30/20)

10 Ground to Overhead (115/75)

Row 64 Calories

PostWOD:  50 Partner Medball Situps (Over and back = 1)

Good morning, sunshine!  How about we kick a little ass today?

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Tuesday October 28th

The only easy day was yesterday.

Warmup:  5 Rounds of 10 OHS w/PVC, 10 Triangle Pushups, 20 Jumping Jacks, 6 Roll 2 Candlestick.

PreWOD:  36 TGU – 18 per side.  Go as heavy as possible using KB.

WOD:  For time…

20 Burpees,



Power Cleans (115/75)

20 Burpees

PostWOD:  Mobility

You are not here for the bars.  You are not here for the kettle bells and the pull-up rig.  You are not here for the chalk, or the medicine balls, or the ploy boxes, or the tires.

You are here for the people.  You are here for the shouts of encouragement.  You are here for the high-five from your coach for a job well done.  You are here for the moments when you find strength you did not know you had, and you are here for the times you see someone else do the same.

You come for the workout, but you stay for what matters.

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Monday October 27th

All you AC members rock!  Keep up the great work…

WarmUp:  Run 2 minutes, 25 Prisoner Squats, 25 Pushups (hands in triangle), 25 Situps, 25 Lunges, 25 Pass Thrus, 20 Arm Circles each direction, 2 min T-Spine Smash

PreWod: Every two minutes, for 10 minutes (5 sets): Strict Press x 3 reps @ 85-90% Immediately followed by… Every two minutes, for 4 minutes (2 sets): Push Press x Max Reps with weight used for strict press (the barbell cannot stop in the racked position, if you need to rest, you may only rest with the barbell locked out overhead).

WOD:  “Strongest Firefighter”


BackSquats (95/65) – barbell to be taken from the floor

KBS (24/16)

PostWOD:  3 Sets of 25 Situps, 90 Second Plank, No rest

“Remember when you thought you couldn’t?”

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Friday October 24th

Warmup:  Run 3 minutes, Group 6

PreWOD:  30-60-90-60-30 seconds of

Situps and Flutterkicks

WOD:  Thruster Ladder – this is an EMOM

0:00-5:00 – 5 Thrusters at 75/45

5:00-10:00 – 5 Thrusters at 95/65

10:00-15:00 – 5 Thrusters at 115/85

15:00-20:00 – 5 Thrusters at 135/105

PostWOD:  Ideal Stretch, Couch Stretch, Calf Stretch, Groin Stretch

There are no limits to my strength.  There is a limit to my weakness, but there are no limits to my strength.


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