Workout of the Day

Please join us for open gym from 10am – noon

WOD: For Time: 30 min cap33 Deadlifts 185/125200m run w/ med ball33 Power Cleans 135/95400m run33 S2O 135/95200m run w/ med ball33 Snatch Grip Deadlifts 135/95400m run33 P. Snatch 95/65200m run w/ med ball33 Overhead Squats 95/65

Strength: KB/DB Suspended Squats on Box*4×10 WOD: Oh my quads4RFT20/15 Cal Bike30′ BB OH Walking Lunge 75/55Add 20/10lbs each rd for lunges

Strength: Volume Bench Press3×15 WOD: 4RFT200m run20 Wall Balls 20/1415 Weighted sit ups (20/14)10 HRPU

Happy Birthday Coach Craig! Strength: Volume Back Squats 3×15 WOD: Every 6 minutes for 18 minutes (3 rounds)0:00-3:0020/15 Cal Bike12 C2B Pull UpsMax strict HSPU3:00-6:00 rest6:00-9:00 work9:00-12:00 rest12:00-15:00 work15:00-18:00 rest

Strength: SnatchEvery 90s for 6 minutes (4 rds)2 Hang squat Snatches @ 65-70%Rest 60sEvery 90s for 6 minutes (4 rds)1 Hang squat Snatch & 1 squat Snatch @ 75-85% WOD: 6RFT (18 min cap)2 Rounds of12 Snatches 95/6510 TTB2 Rounds… Read more »

WOD: Every 6 minutes for 30 minutes500m Row12 Deadlifts 225/15550 Dus/100 SU Glutes/Core: 3 Rounds15 Single Leg Glute Bridges (leg straight up)15 Straight Leg Sit Ups5 Hollow-Superman-Hollow Rolls

Hero WodDanny DietzFor Time1 Mile Run26 Power Cleans 185/13580 Push Ups1 minute rest600m Run28 Front Squats 185/13550 pull ups

WOD: AMRAP 12 x 2800m run40 Walking Lunges w/ KB or DB (farmer carry) – heavy30 KB/DB Power Cleans20 Single Arm Push Press KB/DBRest 3 min, Repeat Choose your own weight*

Strength: Every 2 minutes for 14 minutes (7 rds)3 Front Squats at tempo of 31X1 WOD: 4 Rounds for Quality (not time)6 Single Arm DB C&J per side10 BurpeesMax Strict Pull UpsMax Push UpsRest 2 minutes