WOD Thursday November 17

WOW! It’s Amazing how quickly many of you progressed on the OH Squat and Snatch Balance Tech today.  We saw people who had never OH Squated before performing them with a beautiful, full range of motion.

Let’s keep learning tomorrow.  The Snatch is possibly the lost technical movement, but the MUSCLE UP can’t be far behind.


WOD – Nov 17 – Scrambled Eggs

WU: Football Power and Agilities

TECH: Muscle Ups

WOD: 3 rounds for distance (teams)

  • Team 1 – 250m Ski-Erg
  • Team 2 – Max distance Yolk Walk
  • Team 3 – Max Distance Jerry Carry
  • Team 4 (if necessary) – Max Hollow Rocks


Cooldown: Spin and Stretch/Roll


Let’s get a few FIRST muscle ups tomorrow!!!  Some new movements for many of you.  This should be a very fun and interesting day.  Spread the word to your friends, this would be a great day to try out HYBRID ATHLETICS!!


See you there,


Coach Nate

WOD Wednesday Nov 16th

WELCOME BACK COACH ROBBIE!!!  Thank you to everyone for welcoming back Coach Robbie today with some hard work.  Technique improved for a lot of athletes during the Strict Press session.  Everyone impressed with their efforts on the Sprint work.  And the times on the T2B Annie were very good.  We are looking forward to another great day tomorrow.  Time to work on one of the most technical movements in sport.




WU: 1000m Row (85-90% effort)


TECH: Snatch Balance


WOD: Perform 1 Squat Snatch every 30 seconds for 10 successful rounds


FINISHER: 3 rounds for time

  • 10 SDHB (1.5/1 pood KB)
  • 20 OH walking lunge (45/25# plate)
  • 30 Abmat situps


POST: Plank & Stretch


Looking forward to Coaching the finer points tomorrow.

C U There.


Coach Nate

WOD Monday November 14

After a Fantastic week last week, including some new movements for a lot of you, we are excited to see what you guys bring to the table in some of the WODs this week.  We are starting the week with a more “traditional” setup to the WOD for most people:


WOD – NOV 14 – SQUATS!!!


WU: Bike Vo2 + Dynamic Warmup

STARTER: 3 rounds of Cindy (inv ring rows) (for time)

STRENGTH: Low Bar Back Squats 5 x 5

WOD:  5 Rounds for Time (15 min cap)

  • 9 Pullups
  • 15 GHD Back Extension
  • 21 Air Squats


Cool Down:  Spin and Roll (esp Quads, hip flexors, glutes, & ITB)


See you tomorrow folks. Looking forward to putting some weight on the bar!

Coach Nate