Today: 5 rounds for time: 5 Right arm KB sntaches 5 Left arm KB snatches 10 Overhead walking lunges with KB 15 Sit-ups
Dan Broughton
Weds, April 5th
Today: For time: Run 1 mile rest 5 minutes Then: For time 21, 15, 9 Calorie row pull-ups
Weds Bootcamp
Today: 2 rounds for time 30 Jumping Pull-ups 30 Mountain climbers rest 2 minutes 1 Rounds for time 100 Jump ropes 25 Burpees
Tuesday Bootcamp
Today: 4 rounds 15 Front Squat 8 Burpee over KB 15 KB SDHP
Tuesday, April 4th
Today: Strength: Press 1Rm METCON 3 rounds for time 21 SDHP (75,55) 12 Burpee over bar
Monday, April 3rd
Today: Strength: Back Squat 6×3@85% METCON: 21, 15 and 9 Deadlift (225, 155) HSPU
Saturday, April 1st
Starting today the Strong Side will be open no earlier than 4pm. I’ve been told that the noise coming from the strong side is affecting our neighbors and needs to be kept to a dull roar. I have to do… Read more »
Friday March 31st
Starting today the Strong Side will be open no earlier than 4pm. I’ve been told that the noise coming from the strong side is affecting our neighbors and needs to be kept to a dull roar. I have to do… Read more »
Friday Bootcamp
Today 5 rounds Run 400 Row 500m
Thursday, March 30th
Got a question from a beginner the other day, Bob. Bob asked how to get better. Specifically, how to get this one movement down because he felt behind the game. I love getting questions about getting better and how to… Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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