Workout of the Day

HERO WOD: McGheeAMRAP in 30 minutes 5 Deadlifts (275/185 lb) 13 Push-Ups 9 Box Jumps (24/20 in) US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in… Read more »

Halloween WODFor time, while holding a pumpkin for the entirety of the workout:400 m Run (20/14 pumpkin or med ball)40 Sit Ups30 goblet squats20 Walking Lunges10 Thrusters20 walking lunges30 goblet squats40 sit ups400 m run*20 burpee penalty if pumpkin touches… Read more »

Strength: Front Squat w/ 1 sec pause – 4×5 WOD: Clean and Jerk Ladder (15 min cap)5 Clean and Jerks (135/95)200m run4 Clean and Jerks (165/115)200m run3 Clean and Jerks (205/155)200m run2 Clean and Jerks (225/175)200m run1 Clean and Jerks… Read more »

Strength: Power Snatch – 3×3 w/ 2 sec pause above kneeFull Snatch – 3×2 w/ 2 sec pause above knee WOD: Open 14.1AMRAP in 10 minutes30 Double-Unders15 Power Snatches (75/55 lb)

Skill: Butterfly Pull UpsEvery 30s for 8 minutes – 5 butterfly pull ups. WOD: 2RFT30 wall balls15 pull ups30 box step ups 24″/20″15 hand release push ups

Strength: 1RM Push Press – ~ 20 minutes WOD: 3RFT50′ DB single arm overhead walking lunges 50/3525 sit ups15 box jumps10 Alt DB snatches 50/35

WOD: AMRAP 69 SDHP 95/656 DB Burpee Box Step over 35/20 24″/20″Rest 2 minAMRAP 67 SDHP 115/759 Burpee Box Jump 24″/20″Rest 2 minAMRAP 65 SDHP 135/9512 Box Jump 30″/24″ Accessory: 3x30s star planks (per side)

Open Gym – Join us for Open Gym from 10am-12pm

Conditioning – 3 Rounds for Time: 30 Deadlift 95/65, 30 Power Cleans 95/65, 30 Shoulder-to-Overhead 95/65 Buy Out – 50/35 Cal Bike/Row Sprint

Skill – Unbroken Kipping Pull Ups 10/9/8/7/6/5/4/3/2/1 For Time. Scaling, use bands, perform strict and take away bands as rep range reduces. Conditioning: AMRAP 15 – 9 Deadlifts 185/135, 12 Hand Release Push Ups, 15 Box Jumps 24″/20″.