Workout of the Day

Skill: Pistols – 15 minutes skill workSingle leg squat to box (varying heights)Pistol Squat onto band supported by j-hooksPistol Squat on top of box with leg forwardPistol Squat with heel elevatedPistol Squat with counter weight in handsPistol Squat – for… Read more »

Strength: Power Snatch 10 EMOM 2 hang PS + 1 full PS (all done without dropping BB; snatch from ground must be touch & go) WOD: AMRAP 910 Thrusters 95/6530 Dus/60 Sus

Strength: Bench 5×4 @ 80% WOD: 3RFT200m run16 pull ups12 DB push press 50/35200m run16 TTB12 DB Power Clean 50/35

HERO WOD: BertFor time:50 burpees400m run100 push ups400m run150 walking lunges400m run200 air squats400m run150 walking lunges400m run100 push ups400m run50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper… Read more »

WOD: For Time: (45 min cap)1000m row/800m run50 Alt. DB Snatches 50/3530 HSPU800m Row/600m run40 Alt. DB Snatches 50/3524 HSPU600m Row/400m Run30 Alt. DB Snatches18 HSPU400m Row/300m Run20 Alt. DB Snatches12 HSPU200m Row/100m run10 Alt DB Snatch6 HSPU

Strength: Back Squat 6×4 @ 80-83% WOD: For Time:50 front rack lunges 95/6550 TTB50 back squats 95/6550 BB facing Burpees *Time Cap 12 min*

Strength: Deadlift Cycling 4×10 @ 55-60% WOD: For Time and Quality:20/18/16/14/12/10/8/6/4/2 Push press (unbroken)@ 50% bodyweight and ab mat sit ups

*VETERANS DAY* HERO WODDork: 6RFT60 DU30 KBS 53/3515 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and… Read more »

HSPU Skill work ~ 10-15 minutesFor those with HSPU, complete one max set of HSPU, then E2MOM for 10 minutes complete 40 % of max reps. WOD: AMRAP 123 Bar MU6 Strict HSPU9 Box Jump 30/24

Strength – Front Squat 6×2 at 87-91% Conditioning: AMRAP 7 – 14 alt DB snatch 50/35, 30 DU/60su. Workout is a sprint, work on transitions and constant movement.