Workout of the Day

Strength/conditioning: Strict JT retest. 21-15-9 for time of Strict HSPU, Strict Ring Dip, Strict Push ups. If previously completed, use same scales and go for an improvement based on muscular endurance. Core: 3 rounds for quality of: Max L-Sit Hold… Read more »

Strength: Back Squat – 4×8 @ 65% Conditioning – For Time: 800m Run (sub in 1000m row/2400 bike for weather), 100 wall balls 20/14, 800m run (row/bike).

Stop by and join us for Open Gym from 1000-1200.

Partner WOD (teams of 2): AMRAP 24 mins: Complete as many rounds as possible in 24 mins of: 50 Wall Balls 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Cleans, 155/105 lbs… Read more »

Skill: Kipping HSPU practice. 15 minutes to work on technique in preparation for the open. Conditioning: Open 18.4: For time: 21 Deadlifts, 225/155 lbs 21 Handstand Push-ups 15 Deadlifts, 225/155 lbs 15 Handstand Push-ups 9 Deadlifts, 225/155 lbs 9 Handstand… Read more »

Skill: Turkish Get Ups – Accumulate 20 reps as heavy as possible with good form (10/arm) Conditioning retest: Annie – 50/40/30/20/10 DUs and Ab Mat Sit Ups (retest from 1/22, for those that tripped up, work on smaller, more efficient… Read more »

Conditioning: Filthy Fifty – For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50… Read more »

Weightlifting: 20 minutes to establish a 5 Rep Max Hang Squat Snatch. Conditioning: Ascending AMRAP 9: 1 Power Snatch 75/55lb, 1 Overhead Squat 75/55lb, 1 bar facing burpee, 2/2, 3/3, 4/4, ect.

Strength – Speed Deadlifts: 3×3 @ 65%, 3×2 @ 75%, 3×1 @ 85%. *Working on how quickly we pull the bar off the floor, not how quickly the reps are done (think explosive power). Really focus on the brace, so… Read more »

HERO WOD Emily:10 RFT30 Double Unders15 Pull Ups30 Air Squats100m Sprint2 min rest Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a… Read more »