SALTED TOAST // 8|9|19

NO CLASS TOMORROW!!

strength | skill

1a. TT Rings 3 x 10 / rest 1 min

1b. 1 min l-sit holds x 3 / rest 90 sec


wod | SALTED TOAST

 5 rounds with exactly 4 min rest in between:

10 box jumps 20″

15 KBS 1.5 / 1.0

200m sprint

score is your time.

  • compare to 8-5-2014 & 8-9-16
Posted in WOD

SISU // 8|8|19

NO CLASS SATURDAY – WE WILL BE USING OUR FITNESS TO HIKE TIMP!

strength | skill

in 10 mins, build to a heavy double thruster


wod | SISU

With a continous running clock, complete 5 thrusters every min.

0-5min: #75 / #55

5-10min:  #95 / #65

10-15min: #115 / #85

continue adding #20 every 5 min for as long as you are able.

  • compare to 11-24-15 & 8-8-17
Posted in WOD

MINT SANDWICH // 8|6|19

Congrats to Matt Fraser & Tia Clair Toomey. 2019 Fittest on Earth.

If you didn’t watch this weekend, it’s worth your time to go back & rewatch!!


REMINDER!! Saturday is Timp4Time. You received an email last week with all the details. There will be NO CLASSES SATURDAY 8|10.


strength | skill

1. shoulder press 3 × 5

2. push press 3 × 4


wod | MINT SANDWICH

60 HSPU for time, every time you break, complete 4 cleans #115 / #80

  • compare to 8|6|18
Posted in WOD

YEAH BUDDY // 8|5|19

Check your email for details. Let us know if you didn’t receive it.

Don’t feel pressure to go to the top – just go as far as your schedule, fitness or interest allows!

strength | skill

take 15 minutes to find a back squat 1RM


wod | YEAH BUDDY

15 min amrap with a partner alternate rounds to complete as many as possible of:

10 TTB

20 air squats

100m run

  • compare to 7|13|14 & 8|5|16

Posted in WOD

DALLAS 5 // 8|2|19


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.


wod | DALLAS 5

5 minutes of:
    Burpees

Then, 5 minutes of:
    7 deadlifts #155 / #105
    7 box jumps 24″ / 20″


Then, 5 minutes of:
    Turkish get-ups 1.5 / 1


Then, 5 minutes of:
    7 snatches #75 / #55
    7 push-ups


Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station.

Rest 1 minute between stations.

Posted in WOD

LIMITED 2 // 7|30|19

strength | skill

deadlift / 5, 4, 3, 2, 1 build to a 1 RM or todays heaviest single.


wod | LIMITED 2

3 min to complete:

400m run, then AMRAP deadlifts #185 / #115, then rest 2 min.

Continue until you accumulate 75 deadlifts.

Posted in WOD