Workout of the Day

Memorial Day Hero WOD: “Murph” – please adhere to the heat times that you signed up for, and stay for the cookout after! For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with… Read more »

Hero WOD: “White” 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run Background: U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support… Read more »

In teams of 2: Complete as many rounds as possible in 30 mins of: 8 Dumbbell Hang Clean & Jerks, 50/35 lbs 10 Medicine Ball Squat Jumps, 20/14 lbs 12/10 Row Calories 15 Partner Med Ball Sit-up throws, 20/14 lbs… Read more »

Strength – Tempo Front Squats: 5 sets of 1 rep with a 5 second negative, 3 second pause, 1 rep with a 1 second pause, 2 normal reps. Build from 55-75% with focus on not bottoming out, loosing tension, or… Read more »

Weightlifting: 5 rounds for quality of: 1 Snatch Lift Off 1 Snatch Deadlift 1 Snatch Pull 1 Power Snatch 1 Squat Snatch – all about positioning and bar path today. Keep weight modest and focus on execution, not weight. Conditioning:… Read more »

Strength – Bench Press 4×3 @ 85% Conditioning: For Time *10 min cap* 45 Thrusters, 75/55 lbs 45 Toes-to-bars 45 Power Cleans, 75/55 lbs 45 Pull-ups 10 min cap Time cap is aggressive, we want fast reps and big sets… Read more »

Strength – Deadlifts, 1 rep every 30 seconds for 8 minutes at 85% 1RM. Goal is to have every deadlift be the same strong speed with perfect technique. Conditioning – For time: Row, 2000 m 150 Double Unders 50 Burpee… Read more »

**Murph Prep #4 – bring a vest!** 4 rounds for time of: Run, 400 m 15 Pull-ups 25 Push-ups 35 Air Squats Rest 2 mins. – because of the rest we should be going larger on the sets than we… Read more »

Come join us for Open Gym from 1000-1200!

Conditioning: In teams of 2 – Complete as many rounds as possible in 24 mins of: 150 Wall Balls, 20/14 lbs 90 Double Unders 30 Bar Muscle-ups *1 works, 1 rest* This is a team version of open 12.4. Try… Read more »