WOD for Mon, 14.09.01 – Labor Day


Rachel - tire flip

Chopping wood and carrying water – hard work, done day in and day out. It’s not glamorous, but it does the trick. Sometimes we just need to do some hard work, like chopping wood and carry water.

Odd Object Medley – 40min

For 40:00 work through the medley, if you complete it in under 40:00 keep working by reversing the order of the medley. The goal is continuous work for 40:00, so nice and steady is the pace.

800m Sandbag Carry, as heavy as possible

10 Kettlebell Swings -“Russian” of course but I didn’t need to tell you that.

600m Suitcase Carry, switch hands as often as you like, but every time you do knock out 5 Athletic Burpees

10 Ball Slams

400m Sled Pull, bodyweight should be about right

10 Alternating Ground to Over Shoulder – use your sandbag, a rock,

200m Hill Run with Log or Sandbag

10 Kettlebell Swings


There is no score, there are no reps counts, there is no “winner” this time. Your reward is hard work laid down, a job well done, and a cold beer at the end of the day.

To all the blue collar people out there, we salute you and your daily grind.

Post experience to comments.

WOD for Sat, 14.08.30



This is one of our MileMarker WODs. We believe in evidence based fitness. To produce evidence you have to track progress. One of the simplest ways to do this is using a handful of workouts and repeating them from time to time.

We have 6 MileMarkers, you’ll see them each repeated 2x a year. Simple, easy way to track progress.


6 Rounds For Time

  6   OH Squats 135/95lb
12   Box Jumps 24/20
24   Double Unders

Post results & experience to comments.