Workout of the Day

Conditioning: Open 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs *immediately into* Open 15.1a – 6 minutes to find 1RM Clean and Jerk **Reminder, last week before… Read more »

Conditioning: Running Time Trials – 2000m Run, 2.5 min rest, 1600m run, 2 min rest, 1200m run, 90s rest, 800m run, 60s rest, 400m run, 30s rest, 200m run. Increase pace as distance decreases, score will be individual times. Core:… Read more »

Skill: Pistol Progressions. Spend ~20 minutes working on both mobility and skill progressions. Conditioning: 3 rounds for time of: Row, 500 m 21 Kettlebell Swings, 53/35 lbs 12 Pistols. If weather is nice, can sub 400m run in for row…. Read more »

Strength/conditioning: Strict JT retest. 21-15-9 for time of Strict HSPU, Strict Ring Dip, Strict Push ups. If previously completed, use same scales and go for an improvement based on muscular endurance. Core: 3 rounds for quality of: Max L-Sit Hold… Read more »

Strength: Back Squat – 4×8 @ 65% Conditioning – For Time: 800m Run (sub in 1000m row/2400 bike for weather), 100 wall balls 20/14, 800m run (row/bike).

Stop by and join us for Open Gym from 1000-1200.

Partner WOD (teams of 2): AMRAP 24 mins: Complete as many rounds as possible in 24 mins of: 50 Wall Balls 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Cleans, 155/105 lbs… Read more »

Skill: Kipping HSPU practice. 15 minutes to work on technique in preparation for the open. Conditioning: Open 18.4: For time: 21 Deadlifts, 225/155 lbs 21 Handstand Push-ups 15 Deadlifts, 225/155 lbs 15 Handstand Push-ups 9 Deadlifts, 225/155 lbs 9 Handstand… Read more »

Skill: Turkish Get Ups – Accumulate 20 reps as heavy as possible with good form (10/arm) Conditioning retest: Annie – 50/40/30/20/10 DUs and Ab Mat Sit Ups (retest from 1/22, for those that tripped up, work on smaller, more efficient… Read more »

Conditioning: Filthy Fifty – For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50… Read more »