Workout of the Day

Conditioning: For Time: 24 min cap 100 Double Unders 21 Dual DB Deadlifts 50/35 21 Dumbbell Hang Cleans 50/35 21 Burpees 75 DU 15 Dual DB Deadlifts 50/35 15 Dumbbell Hang Cleans 50/35 15 Burpees 50 DU 9 Dual DB… Read more »

Strength – 1RM Front Squat Strength – testing our 1RM front squat today. We didn’t test at the start of the cycle, but we expect an overall increase to use for our numbers going forward. For Time: (12 min cap)… Read more »

Hero WOD Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″”) Run 400m 20 DB… Read more »

Conditioning: Teams of 2 400 m run together 100 KB swings 53/35 400 m run together 50 burpee box jump over 24/20 400 m run together 75 toes to bar 400 m run together 50 burpee box jump overs 24/20… Read more »

Conditioning: AMRAP 30 Max meter row *Every 5 minutes, starting at 0:00* 5 Bar Muscle Ups | 5 Pull Ups + 5 Dips 10 Hang Power Snatch 95/65 | 75/55 | 65/45 15 Box Jump Overs 24″/20″ Workout is a… Read more »

Skill: Handstand Walk Practice. Skill work – working on practicing HS Walks. For those proficient, set up a course based on skill. For those that are not close to walks, practice wall facing handstand holds, lifting one leg off at… Read more »

Strength: Front Squat 4×2 at 90% (build if possible) Conditioning: Two rounds for time: (12 min cap) 20 Alt DB Snatches 50/35 | 35/20 20 V-Ups 20 Single Dumbbell Box Step-Overs (any hold) 20 Single-Arm DB Push Presses (8 each… Read more »

Strength: 4 Supersets Supinated Grip Pull Ups (chin ups) 80% Dual DB Bent Over Row 8-10 Rest 90s Strength: working on our pulling strength but targetting our biceps more with the chin ups this week. We should have a rep… Read more »

Strength: Strict Press – 5 complexes 1 Strict Press 2 Push Press 3 Push Jerk 80%, 85%, 90%, 95%, ~100% Rest 90s Strength – Final week of this complex, hoping to end our last set at or around our last… Read more »

Come and join us for open gym from 1000-1200!