Workout of the Day

PARTNER WOD: For time: 35 min cap Teams of 3 120 Deadlifts 135/95 90 H. P. Clean 135/95 60 Push Jerks 135/95 5k Bike 60 Push Jerks 115/75 90 H. P. C lean 115/75 120 Deadlift 115/75 1 works /… Read more »

Strength: Front Squats @ 95% 8×1 (All Squats should be at the same percentage/weight) WOD: 3 Rounds 2 Minutes of Rope Climbs 2 Minutes of Turkish Get Ups 50/35 lb DB 2 Minutes Rest ANNOUNCEMENT: there will only be a… Read more »

WOD: AMRAP 20 20 Wall Balls 20/14 20 H. P. Cleans 95/65 20 Box Jumps 24″/20″ 20 Front Squats 95/65 20/15 Cal Row CORE: 3RFT 16 Alt. V Ups 10 Weighted Crunches with leg extension 30s Weighted Plank

Strength: Pressing Complex 4×6 3 Reps Push Press + 3 Reps Push Jerk WOD: In 12 minutes complete: 3RFT 5 BMU or 5 C2B + 5 Dips 7 P. Snatch 95/65 9 Bar Facing Burpees Use remainder of 12 minutes… Read more »

Strength: EMOM 10 25 DU 1 Squat Clean Thruster (Heavy) 5RFT 200m Run 10 Thrusters 115/80

Strength: Overhead Squats w/ 1 second pause 3×5 at the same working weight WOD: For Time: 3-6-9-12-15-12-9-6-3 Clean and Jerks 135/95 Burpees TTB/K2E Calorie Bike ANNOUNCEMENT: there will only be a 9:30am class Next Monday, February 17th, due to Presidents’… Read more »

HERO WOD: Joseva 15-12-9 For Time Bench Press (body weight) Deadlifts (body weight) Power Cleans (body weight) This British Hero WOD is dedicated to Joseva Vatubua, 24 years old, of Argyll and Sutherland Highlanders, who died in an explosion in… Read more »

PARTNER WOD: In teams of 2: For Time (30 min cap) 50 Overhead Walking Lunges w/ plate 45/35 50 Pull Ups 50 Box Jumps 24″/20″ 100 Dus/200 Sus 50 Ring Dips 50 K2E 50 KBS 70/53 100 Sit Ups 50… Read more »

Strength/Core: 3 Rounds through 12 V-Ups 12 Empty Barbell Good mornings 30 Second Handstand Holds WOD: For time: 25 min cap 50 DU/100 SU 15 Bar Facing Burpees 50 DU/100 SU 20 Wall Balls 50 DU/100 SU 25 Deadlifts 255/175… Read more »

Skill: Bar Muscle Up work Spend ~15 minutes working on BMU work For those that have BMU, work on recovery time. 5 sets of 40% of max amount of MU (if 10 is max, 5 sets of 4), with as… Read more »