Workout of the Day

WOD: 100 Back Squats for time 185/135Every break in reps is a 200m run CORE: Accumulate 30 Strict Toe-to-Bar/Hanging leg raises or knee raises

Strength: Ring Superset 4×6 False Grip Ring Pull Ups or Ring Rows4×6 Ring Push Ups WOD: AMRAP 121 Ring Muscle Ups 3 Wall Balls 20/142 RMU6 WB3,94,125,15 ect

Join us for open gym from 10am – noon

PARTNER WOD: Teams of 3:6 Rounds (24 minutes)60 seconds max burpee box jump overs60 seconds max Ground-to-Overhead 115/7560 seconds max cal row60s Rest Teams rotate through the movements so that all 3 complete movements the first 3 minutes, then rest… Read more »

WOD: “Filthy Fifty”50 Box Jumps 24/2050 Jumping Pull Ups50 KBS 53/3550 Walking Lunges50 Knees-to-Elbows50 Push Press 45/3550 BB Goodmornings 45/3550 Wall Balls 20/1450 Burpees50 Double-unders/150 Single Unders

Strength: Push Press 10/8/6/4/2Rest as needed, weight increases each set WOD: For Time:21/15/9Thrusters 95/65Bar-facing burpees

Strength: Snatches (power or squat)3@50%3@60%3@70%2@75%2@80%1@85%1@90%1@95% WOD: 3RFT400m run20 Alt DB Snatch 50/3560′ DB Single Arm OH Lunge (30′ one arm, 30′ other arm)

Skill: Pistol SquatSpend ~15 minutes working on pistol skill drillsFor athletes that have pistols, work on pause pistols and comfort at the bottom not bouncing out. Add weight if advanced. WOD: For time w/ 16 min cap15 HSPU25 Pistols (alternating)35… Read more »

Strength: Heavy Touch & Go Power Cleans6 sets of 3-4 reps at ~70-75% WOD: AMRAP 1420 Deadlifts 185/13515 Box Jumps 24″/20″10 Pull Ups5 Cleans 185/135

HERO WOD: Matt 16: 3 Rounds for Time16 Deadlifts 275/18516 H. P. Clean 185/12516 Push Press 135/95 Run 800m between rounds (do not finish on run)