Conditioning: Complete as many rounds as possible in 24 mins of: Run, 200 m 10 Deadlifts, 225/155 lbs Row, 250 m 20 Single Arm Kettlebell Front Squats, 53/35 lbs *Longer workout today with time to build adequately for a warm… Read more »
Dan Broughton
Sunday, June 27th
Hero WOD: “The Don” – For time: 66 Deadlifts, 110/75 lbs 66 Box Jumps, 24/20 in 66 Kettlebell Swings, 53/35 lbs 66 Knees-to-elbows 66 AbMat Sit-ups 66 Pull-ups 66 Thrusters, 55/45 lbs 66 Wall Balls, 20/14 lbs 66 Burpees 66… Read more »
Saturday, June 26th
For time (teams of 2) Run, 400 m Max Rep Thruster, 95/65 lbs Run, 400 m Max Rep Kettlebell Swing, 53/35 lbs Run, 400 m Max Rep Wall Ball, 20/14 lbs Run, 400 m Max Effort Box Jump, 24/20 in… Read more »
Friday, June 25th
Skill: Muscle Up Work – Spend 15 minutes on MU skill work. For those proficient on bar, work on rings. For those without any MU, work on bar. For those with both, perform 1 max set, followed by 4 sets… Read more »
Thursday, June 24th
Conditioning: in 15 minutes complete 3 rounds of: Front Rack Lunge, 95/65 lbs, 25 ft 12 Kettlebell Swings, 53/35 lbs Front Rack Lunge, 95/65 lbs, 25 ft 8 Ring Rows — In Remainder build to a heavy 1 Hang Clean… Read more »
Wednesday, June 23rd
Strength – Strict Press 6×2 @ 90% Conditioning: For Time: 50 Clean and Jerks 135/95 **Every minute on the minute, starting at 0:00, complete 15 DU/30 SU** Strong singles are encouraged, so don’t scale the weight too much. This should… Read more »
Tuesday, June 22nd
Conditioning: For Time complete: 21-15-9 Power Snatch 95/65lb and Chest-to-bar Pull Ups *immediately into* 21-15-9 Overhead Squats and Bar Facing Burpees. *This workout is deceptive, prepare for 15-20 minute range. Weight should be relatively light on the overhead squats to… Read more »
Monday, June 21st
Strength: Tempo Front Squat – 4×3 @ 31X1 Tempo @ 75-80% WOD: For time:5 wall walks10 DB Push Press 50/3515 DB Front Squats 50/3530 DB Deadlifts 50/3515 DB Front Squats 50/3510 DB Push Press 50/355 Wall Walks
Sunday, June 20th
Open Gym: Come join us for open gym from 1000-1200!
Friday, June 18th
**Test** – Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Strength (performed AFTER Nancy) – Strict Press 4×5 at 75% 1RM