Workout of the Day

Strength: Strict Press 6×2, limit 90s rest *target 85% of 1RM* Conditioning: As many reps as possible in 12 mins of: 4 Box Jump Overs, 24/20 in 4 Back Squats, 115/85 lbs 8 Box Jump Overs, 24/20 in 8 Back… Read more »

Strength – Deadlift 3×3 followed by 5×1 @ 85% – Deadlifts – 3 triples (touch and go), for 3 sets, then 5 strong singles with at least 45s rest between sets. Those singles are at the same weight, but we… Read more »

Skill : Ring/Bar MU Technique 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… Read more »

Conditioning: Every 6 mins for 24 mins do: Row, 500 m Max Rep Clean & Jerk, 135/95 lbs Rest 2 mins *Score is total C&J performed each round. Weight should be able to be performed touch and go when fresh,… Read more »

Come and join us for Open Gym from 1000-1200!

Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »

Conditioning Test: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 rounds for quality of: 8 Plate Front Raises 8 Dumbbell Z Press Weighted Hollow Hold *maintain hollow brace for front raises*

Conditioning: For time: 50 Wall Balls, 20/14 lbs 30 Box Jump Overs, 24/20 in 100 Double Unders Run, 800 m 35 Wall Balls, 20/14 lbs 20 Box Jump Overs, 30/24 in 50 Double Unders Run, 400 m 15 Wall Balls,… Read more »

Strength – Deadlift 1RM (25 min to find max) Conditioning: 4 rounds, 1 min per station, for max reps of: Front Squat, 95/65 lbs Kettlebell Swing, 53/35 lbs Sumo Deadlift High-pull, 95/65 lbs Rest 1 min *score is total reps… Read more »

Strength: 4 rounds for quality of: 8 Bent Over Barbell Rows + Hollow Hold, 30 secs Rest 1:30 *Strength Superset – Too often we see sloppy BB rows with no core engagement, so we’re adding a core component immediately after… Read more »