Front Squat 5-5-5 (add 5-10 lbs from last week) 3 rounds for time of: 10 double KB thrusters 53/35 100 m farmer carry 53/35
Workout of the Day
Sunday October 21st, 2018
Hero WOD Sunday “Daniel” With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his… Read more »
Saturday October 20th, 2018
In teams of 2: 75 front squat 135/95 150 calorie row 75 push ups
Friday October 19th, 2018
3×12 Bulgarian Split Squats (12 per leg) *increasing weight then.. For time: 20 clean and jerks 225/155
Thursday October 18th, 2018
Sumo Deadlift 5-5-5 (add 5-10 lb from last week) then.. AMRAP 16 minutes: 40 double unders 20 push ups 10 ring dips
Wednesday October 17th, 2018
Front Squat 3-3-3 (add 5-10 from last week) Every 3 minutes for 15 minutes: 12 KB swings 53/36 12 front squats 95/65 12 DB front rack reverse lunge 35/20 *rest in remaining time
Tuesday October 16th, 2018
For time: 21 deadlifts 225/155 400 m run 18 deadlifts 400 m run 15 deadlifts 400 m run 12 deadlifts 400 m run
Monday October 15th, 2018
Strict Press 5-5-5 (add 5-10 lb from last week) AMRAP 20: 30 Overhead squats 115/85 20 box jump overs 24/20 30 toes to bar 30/25 cal row
Sunday October 14th, 2018
Come join us for Open Gym today from 10-noon! We will see you then!
Saturday October 13th, 2018
Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 95/65 Round 2 115/80 Round 3 135/95 Round 4 155/105 Round 5 85/135 (AMRAP in time remaining)