Workout of the Day

PARTER WOD: Teams of 2AMRAP 3030 Power Cleans 115/7540 Forward Lunges 115/75 (stationary)50 Med Ball Cleans200m med ball run (together but each partner must finish the 200m without swapping during that run.)

Strength: Deadlift Waves5/3/1 at 65%/75%/85%5/3/1 at 70%/80%/90%5/3/1 at 75%/85%/95% WOD: Helen3RFT400m Run21 KBS 53/3512 Pull Ups

Strength: Accumulate 300 FT of Shrugged KB Farmer Carry (slow) WOD: AMRAP 2020 Wall Balls15 Overhead Squats 75/5510 TTB/K2E15 Power Snatch 75/5520 Med Ball Sit Ups

Skill: Pistol skill workSpend 10-15 minutes on pistol progressionSingle leg squat to boxPistol Squat negatives on top of boxBanded Pistol SquatsPistol Squats with elevated heel and counter weightPistol Squats RX with pause WOD: Odd Object DayAMRAP 1225′ KB Carry, 1… Read more »

WOD: Every 4 minutes for 5 Rounds (25 minutes)30/20 Cal Row Buy InAMRAP12 Deadlifts 135/958 Box Jump Overs60s Rest Accessory: 3 Rounds30s of bottom goblet squats10 Turkish Sit Ups per side

EMOM 105 Strict *Weighted* Chest to Bar Pull Ups WOD: Crossfit Shoulders5RFT5 Strict Press 95/6510 Push Press 95/6515 Push Jerk 95/65All reps must be taken from the ground

Please join us for open gym from 10am – noon!

PARTNER WOD: Coaches’ GambitCoach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front… Read more »

Mobility: Spend about 10 minutes during your warm up to mobilize the hips, quads, hamstrings and ankles after yesterday’s volume. Odd Object Strength:L-Sit Single Arm DB Press 4×6 at a 31X1 tempoRing Row (Single Arm) – 4×8 Z press @… Read more »

WOD: For Time: 25 min cap30 Sit Ups30 Back Squats 95/6530 Push Ups30 Front Squats 95/6525/25/25/2520/20/20/2015/15/15/1510/10/10/10 Accessory: 5 Sets of20 Walking Lunges (10 per leg)15 Straight Leg Sit Ups (use a PVC in back rack or overahead)