Strength & Fitness
Travel WODs

You don't need a lot of equipment to get a great workout in, to be honest, you don't need any equipment. Here is a list of workouts that you can do when you are traveling or just can't get into C1. We have both dumbbell and bodyweight WODs. Most hotel gyms today have dumbbells, but they are not necessary to get a great workout in. Enjoy!

Nutrition
What Should I Eat and Where Should I Start?

Let’s talk about proteins, fat and carbohydrates, the macro-nutrients.  Any food that you eat is a protein, fat, carbohydrate or some combination of these three macro-nutrients.

Nutrition
Using Nutrition To Improve Your Performance In The Gym

The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.

Nutrition
The Best Nutrition Plan For Your Needs

There is no one size fits all or perfect diet for everyone.  This is the concept of bio-individuality of nutrition.  Every individual needs to find the right types of whole foods that can restore balance to the body and promote optimal health. 

Nutrition
The Importance of Being Properly Hydrated.

Water is the most important nutrient in the body.  Water is also the most common nutritional deficiency among the American population.  

Strength & Fitness
Good Enough is NOT Good Enough

Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...

Strength & Fitness
The Foundation of a Successful Workout Plan

While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.

Strength & Fitness
Step Off the Scale

What is more important: How you look and how you feel, or a number that pops up when you step on the scale?

Community
The Comparison Game

We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…

20191119

Teams of 3

Lazer Sharp

Buy In:

120/90 Calorie Assault Bike

Then,

18-15-12-9

20191118

Push Press - 15 Minutes

4x10@60% of 1rm push press

Then,

Poison Ivy  

2 Rounds for Time:

20191116

Power Snatch Complex - 15 Minutes to Heavy Single

Power Snatch + Low Hang Power Snatch (below the knee) + Overhead Squat + Full Snatch

Power Clean Complex

Power Clean + Push Jerk + Split Jerk

Back Squat

4x10 @60%

20191115

Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

20191114

Chipper Jones

For Time:

50/35 Calorie Assault Bike

40 Toes 2 Bar

20191113

10 Minutes of Rope Climb Practice

Then,

Rope Ladder

12 Minute Amrap

1 Rope Climb

30 Double Unders

1 Squat Clean 135/95

* Add 1 Clean per round


20191112

Team Tuesday

DT for 2

Teams of 2

8 Rounds of DB "DT"

500m Row

20191111

Overhead Squats

15 Minutes to a Heavy set of 5

Q-Tip

21-15-9

20191108

Down on the Corner

Buy in:

50/35 Calorie Assault Bike

Then,

2 rounds For Time:

30 Walking Lunges

20191107

Pull Me Along

16 Minute Amrap:

500m Row

30 Alt. DB Snatches 50/35

30 Power Cleans 95/65

20191106

Strict Press

5x5 - Working to a heavy 5 reps

Then,

Enchanted Moment

2 Rounds for Time:

20 Thrusters 95/65


20191105

Team Tuesday

Teams of 3

We Three Kings

20 Minute Amrap

30 Bar Facing Burpees  

40 Deadlifts 185/125

20191104

15 Minutes Pull-up/Toes 2 Bar Work

-Kipping

-Timing

-Efficiency

Then,

Overtime

20191102

Hang Snatch

3 Hang Power Snatches from top of knee Every :30 on the :30 for 8 Rounds

*starting at 60% of Power Snatch Max - Add weight every 2 rounds

Hang Clean

3 Hang Power Cleans from top of knee every :30 on the :30 for 8 rounds

*starting at 60% of Power Clean Max - Add weight every 2 rounds

Hip Extensions

4 x 12

20191101

Open 20.4

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

20191031

Rowverhead

For Time:

1000m Row

50 Hand Release Pushups

50 Overhead Squats 75/55

20191030

15 Minutes to a Heavy Hang

Power Clean w/ 2 sec. pause at the knee

The Collaboration

10 Rounds for Time:

3 Hang Power Clean 155/105

5 Box Jumps 30/24


20191029

All the Single Ladies

Teams of 2:

For Time:

15-12-9-6

Synchro Burpees

Dumbbell Thruster 50's/35's

*break thrusters in half (21 each)

20191028

Main Event

20 Minute Amrap:

500m Row

30 Alternating Pistol Squats

10 Squat Snatches 135/95

20191026

Snatch

15 Minutes to a Heavy Complex

3 Hi-Hang Snatches from Power Postion

Clean

15 Minutes to a Heavy Complex

3 Hi-Hang Cleans from Power Position

Front Squat

4x3@80%

20191024

Get Down to Get Up

14 MInute Amrap:

12 Power Cleans  95/65

9  Bar Facing Burpees  

20191023

Back Squat

5x5 working to a heavy 5

Nater Head

10 Minute Amrap:

12 KB Swings 70/53

8   Handstand Pushups

4   Ring Muscle-ups


20191022

Team Tuesday

Tango and Cash

Teams of 2:

20 Minute Amrap

40 DB Clean and Jerks 50/35

40 DB Box Step-ups 24/20

20191021

15 Minutes to a Heavy Double

Push Press  

Then,

The Quick and the Dead

4 Rounds for Time:

20191019

Snatch

1 Squat Snatch @60% of 1rm Every :15 for 3 Minutes (12 snatches)

Clean

1 Power Clean @60% of 1rm Power Clean Every :15 for 3 Minutes (12 Cleans)

Partner Glute Ham Raise

4x5

20191018

20.2

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, 50/35 lbs

6 Toes-to-bars

24 Double Unders

20191017

Bottom Half

4 rounds for Time:

500m row

15 Box Jumps 24/20

15 Wall Balls 20/14

20191016

15 Minutes to a Heavy Power snatch

10 Minute alternating EMOM:

1.  4 Power Snatches @80% of heavy power snatch for the day

2.  12 Chest to Bar Pullups


20191015

Press Complex

15 Minutes to a Heavy complex

3 Push Presses + 3 Push Jerks

Big Air

For time:

50 Air Squats

20191014

Fossil Fuel

4 Minute Amrap:

8 Deadlifts 205/135

10 Toes 2 Bar

12 Hand Release Pushups

20191012

Snatch

15 minutes to a heavy complex

Power Snatch + Snatch Pull + Snatch

Power Clean

15 minutes to a heavy complex

Power Clean + Push Jerk + Power Clean + Split Jerk

Front Squat

4x5@75%

20191011

20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

20191010

Over the River

14 Minute Amrap:

500m Row

30 Abmat Situps

20191009

Great Bars of Fire !!

7 Minute Amrap:

10 Hang Power Cleans 115/80

35 Double Unders

10 Toes 2 Bar


20191008

Two by Two

Teams of 2

18 Minute Amrap:

Partners alternate minutes of work:

12 Shoulcer to Overhead 95/65

20191007

15 Minutes to a Heavy Complex

Snatch Pull + Power Snatch + Snatch

Then,

Sticky Mits

For Time:

15-10-5

Squat Snatches 95/65

C2B Pullups

20191005

Snatch

Alternate Every :30 for 8 Minutes - 16 Rounds

1.  5 Box Jumps 24/20

2.  1 Power Snatch - Start @60% of 1 rep max and add weight

each set

Clean

Alternate Every :30 for 8 Minutes - 16 Rounds

1.  5 Hand Release Pushups

2. 1 Power Clean and Jerk - Start at 60% of 1 rep max and add weight

each set

Back Squat

4x5@75%

20191004

Open 15.4

AMRAP in 8 minutes

3 Handstand Push-Ups

3 Cleans (185/125 lb)

6 Handstand Push-Ups

3 Cleans (185/125 lb)

9 Handstand Push-Ups

3 Cleans (185/125 lb)

12 Handstand Push-Ups

6 Cleans (185/125 lb)

20191003

The Gray Area

4 Rounds for Time:

15 Calorie Row

15 Wall Balls 20/14

15 Abmat Situps

20191002

Snatch

15 Minutes to find a Heavy Triple Power Snatch

Master Splinter

For Time:

21 Power Snatches 75/55

21 Lateral BB Burpees

15 Power Snatches

15 Lateral BB Burpees

9 Power Snatches

9 Lateral BB Burpees


20191001

Swinging Gate

Team of 3:

22 Minute Amrap:

90/70 Calorie Assault Bike

75 Front Squats 135/95

60 Toes 2 Bar

45 Alt. DB Snatches 50/35

20190930

Broken Pieces

4 Min. Amrap:

15 Deadlifts

15 Pullups

15 Push Press 95/65

rest 4 Minutes

20190928

15 Minutes to a Heavy complex:

Power Snatch + Power Snatch + Snatch + Overhead Squat

15 Minutes to a Heavy Complex:

Power Clean + Power Clean + Clean + Jerk

Front Squat

4 x 6 @70%

20190927

Crossfit Open 15.5

For Time

27-21-15-9

Row Calories

Thrusters 95/65

20190926

Double Down

100 Double Unders

50 Russian KB Swings 53/35

75 Double Unders

35 Russian KB Swings

50 Double Unders

20 Russian KB Swings

25 Double Unders

20190925

Bought and Paid For

For Time:

Buy In:

40 DB Step-ups 50/35

Then,

12 Hang Power Snatches 115/80

50' DB OH Walking Lunge 50/35


20190924

Team Tuesday

Step by Step

Teams of 3:

28 Minute Amrap

90 Calorie Row

90 Pullups

20190923

15 Minutes to work up to a heavy Triple Deadlift

for the day

Diane:

21-15-9

Deadlifts 225/155

Handstand Pushups

20190921

15 Minutes to a Heavy Complex:

Snatch Pull + Power Snatch + Snatch + Snatch

15 Mintes to a Heavy Complex:

Power Clean + 2 Hang Power Cleans + Jerk

Back Squat

4 x 6 @70%

20190920

10 Minutes to Heavy Squat Clean

Then,

Salt and Pepper

For Time:

15 Squat Cleans 135/95

50 Double Unders

12 Squat Cleans 155/105

50 Double Unders

20190919

Handstand Pushup Practice

15 Minutes to work on progressions

Lockout

For Time:

21-15-9

Kettlebell Swings 53/35

Handstand Pushups

20190918

Balls of Fire

For Time:

400m Run

10 Wall Balls 20/14

400m Run

20 Wall Balls

400m Run

30 Wall Balls

400m run


20190917

Team Tuesday:

Pull us Together

Teams of 2

For Time:

50 Power Snatches 75/55

20 Synchro Bar Facing Burpees

50 Deadlifts 165/105

20 Synchro Bar Facing Burpees

20190916

10 Minutes

Find a Heavy Double Thruster

Then,

20.1??

8 Minute Amrap:

3 Thrusters 95/65

3 Toes 2 Bar

20190914

Snatch:

5 Rounds

:30 on / :30 off

Power Snatches @60% of 1rm Snatch

*amrap

Clean and Jerk

5 Rounds

:30 on / :30 off

Power Clean and Push Jerk @60% of 1rm Power Clean

*amrap

Back Squat

4 x 8 @65%

20190913

15 Minutes to Find a Heavy Snatch

Then,

10 Minute Emom:

3 Power Snatches @70%

6 Lateral Burpees Over the Bar

20190912

3 Piece Suit

For Time:

Buy In:

150 Double Unders

3 Rounds:

20 Alt. DB Snatches 50/35

15 Pullups  

Cash Out:

150 Double Unders

*total time includes both sets of double unders

20190911

"343"

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads (65/45 lb)

43 Burpees

*Can be scaled to a partner wod

*weight and reps can be scaled

*35 Minute Cap - No questions asked

*Break up reps as needed between partners

"343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.


20190910

Team Tuesday

No.......You First!

Teams of 2

18 Minute Amrap:

12 Thrusters 115/80

12 Bar Facing Burpees

200m Run

*Partners will alternate movements

20190909

Pat and Chris

For Time:

1000m Row

50 Wall Balls 20/14

40 Power Cleans 135/95

30 Handstand Pushups

20190907

Snatch:

Every :90 for 8 Rounds

Power Snatch + Hang Snatch + Snatch

*complete all rounds between 70-80% of 1rm Snatch

20190906

Gut Check

30 Back Squats 185/125

20 Front Squats 165/110

10 Overhead Squats 135/95

*weights all come from the floor

20190905

Pullup Progression Practice:

1.  Strict Variations

 - Strict Pullups

 - Strict Ring Pullups

 - Negatives

 - Ring Rows

2.  Kipping Variations

 - Hip drive in the kip

 - Kipping Pullups

 - Kipping C2B

 - Bar Muscle-ups

 - Ring Muscle-ups

Strive to get 10 Quality minutes of work at a bar movement

20190904

Cannonball Run

4 Rounds for Time:

20 KB Swings 53/35

15 Box Jumps 24/20

200m Run


20190903

Team Tuesday:

Shake On It!

Teams of 2:

24 Minute Amrap:

60 DB Hang Clean And Jerks 50/35

50 Toes 2 Bar

20190831

Snatch:

10 Minute EMOM:

25 Double Unders

1 Power Snatch

*start @50% of 1 rep power snatch and add weight each set

**DO NOT FAIL**

20190830

Valde Sapiens

4 Minute Amrap:

5 Ring Muscle-ups

12 Squat Snatches 95/65

Rest 4 Minutes

4 Minute Amrap

5 Ring Muscle-ups

8 Squat Snatches 115/80

20190829

Driven

21 Minute EMOM:

1. 15/12 Calorie Row

2. 15 Burpees

3. Rest

20190828

Finger Tipping Good

5 Rounds For Time:

15 Hang Power Cleans 135/95

10 Alternating Pistol Squats

5 Strict Pullups


20190827

Team Tuesday!

20 Minute Amrap:

100 Double Unders

100 Abmat Situps

100 DB Shoulder to Overhead 50/35

20190826

Here We Go!

For Time

20 Thrusters 95/65

400m Run

20190824

Snatch:

8 Minute EMOM:

Minute 1 - 5 Power Snatches @50% of 1rm snatch

Minute 2 - 6 Power Snatches

Minute 3 - 7 Power snatches

*continue adding 1 power snatch every minute

20190823

Deadlift 1-1-1-1-1

Death By Burpees

20190822

Death By Handstand Pushups

Partner Thursday!

4000m Row - Alt. Every 250m

*every :90 Stop and both partners perform 10/7 Hand Release Pushups

*20 Minute Cap

20190821

Strict Press

1-1-1-1-1

Buy In: 40/30 Cal. Assault Bike

15-10-5

Clusters 95/65

Bar Facing Burpees


20190820

Death By Pullups

For Time:

1 Mile Run

20190819

Clean

1-1-1-1-1

Elizabeth

21-15-9

Cleans 135/95

Ring Dips

20190817

Clean:

4 Power Cleans + 3 Hang Power Cleans + 2 Hang Squat Cleans + 1 Squat Clean @50% of 1rm Clean

*Every :90 for 5 Rounds

Shoulder to Overhead:

*From Floor

5 Strict Presses + 3 Push Presses + 2 Push Jerks

*1 Set every 2 Minutes on the 2 Minutes for 10 Minutes (5 rounds)

*Starting @30% of 1rm Clean and Jerk and adding weight each set

20190816

Snatch

1-1-1-1-1

Monkey Around

4 Rounds:

2 Minutes on/ 1 Minute off

20 Power Snatch 75/55

20 Toes 2 Bar

*pick up where you left off

20190815

Puff Puff Push

Every 2:30 for 5 Rounds:

400m Run

Max Handstand Pushups

20190814

Back Squat

1-1-1-1-1

Simplicity

3 Rounds for Time:

20 Alternating DB Snatches 50/35

20 Air Squats


20190813

Team Tuesday

Triple Threat

Teams of 3

For Time:

120/90 Calorie Assault Bike

60 C2B Pullups

20190812

Push Press

1-1-1-1-1

Face Down, Bar Up!

7 Minute Amrap:

3 Shoulder to Overhead 135/95

5 Bar Facing Burpees

5 Shoulder to Overhead 135/95

5 Bar Facing Burpees

20190809

The Thirty

For Time:

30 Power Clean and Jerks 135/95

30 Bar Muscle-ups

30 Power Snatches 135/95

20190808

Up The River, Down The River

400m Run

20 Handstand Pushups

20 Thrusters 95/65

20 Box Jumpovers 24/20

40 KB Swings 53/35

20190807

Hang Clean

1-1-1-1-1

The Ringer  

30-20-10(24-16-8 - Women's Cals)

Calorie Assault Bike

Toes to Rings


20190806

Team Tuesday

2 to 1

Teams of 2:

4 Rounds For Time:

15 Strict Pullups

150 Double Unders

30 Hang DB Snatches 50/35

20190805

Push Jerk

1-1-1-1-1

Work Up to a Heavy Single

The Beginning of the End

For Time:

800m Row

66 Shoulder to Overhead 75/55

20190803

Clean E2MO2M:

5 Rounds:

6  Squat Cleans  

*Start at 40% of Clean and Add weight each minute

20190802

Snatch

2-2-2-2-2

38 Special

3 Rounds for T/ime:

10 Squat Snatches @60% of 1rm  

15 Toes 2 Bar

20190801

Cyndi Lauper

4 Minute Amrap:

12 Deadlifts 115/80

12 Hang Power Cleans

12 Shoulder 2 Overhead

4 Minute Rest:

20190731

Front Squat

2-2-2-2-2

Gross

For Time:

21-15-9

Thrusters 95/65

Lateral Burpees over bar


20190730

Team Tuesday!

Teams of 2

It's My Birthday and You'll Lift If I Tell Ya!

00:00-05:00

1 Rep Snatch max

05:01-20:00

15 Minute Amrap

38 Pullups

20190729

Push Press

2-2-2-2-2

*working to a heavy double

Minimal

12 Minute Amrap

15 Hand Release Pushups

50 Double Unders

20190729

Push Press

2-2-2-2-2

*working to a heavy double

Minimal

12 Minute Amrap

15 Hand Release Pushups

50 Double Unders

20190727

Isabelle

30 Snatches for Time 135/95

Heavy Grace

30 Clean and Jerks 165/115

(Start 40 minutes into class) 

Front Squat

4x5 @50%

*5 seconds in bottom of each rep

20190726

Deadlift

3-3-3-3-3

*Working to Heavy Triple

Vicegrips

2 Rounds For Time:

30 Power Cleans 95/65

20 Pullups

20190725

Ironman

For Time:

1 Mile Run

30 Back Squats @ 40% of 1rm

1 Mile Run

20190724

Overhead Squat

3-3-3-3-3

*Working to Heavy Triple

Over Under

9 Minute Amrap

10 Overhead Squats 95/65


20190723

Team Tuesday

Dual Compliance

200 Double Unders

50 Toes 2 Bar

50 Handstand Pushups