Hero WOD: Arnie For time 21 Turkish Get Ups on right arm 50 KBS 21 Overhead Squats on left arm 50 KBS 21 Overhead Squats on right arm 50 KBS 21 Turkish Get Ups on Left arm. Background: Dedicated to… Read more »
Sunday, May 15th
Workout of the Day
Saturday, May 14th
Conditioning: Teams of 2: For time: (30 min cap) 100 Dual KB deadlifts 70/53 400m run (together) 100 Thrusters 95/65 400m run 100 pull ups 400m run 50 Thrusters 95/65 400m run 50 dual KB deadlifts 70/53 Today’s workout will… Read more »
Friday, May 13th
Weightlifting: Push Press 5×5 Weightlifting – 5 sets of moderately heavy push presses today. Lets start with a weight that is slightly higher than a standard weight we would do in a workout and build across the sets. Conditioning:AMRAP 12… Read more »
Thursday, May 12th
Skill: Handstand Walk Skill Work or progressions – ~15 minutes Conditioning: Core WOD: 3RFT 100′ Single Arm Farmer Carry (left) 70/53 25 No-Arm Sit Ups 100′ Single Arm Farmer Carry (right) 70/53 15 TTB Mobility: Shoulder/Pec focused
Wednesday, May 11th
Strength: Deadlifts – 5×3 at 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 11 4 Thrusters 135/95 8 Hang Power Cleans 135/95 12 KBS 70/53 16 Wall Balls to 12/10′ targets (20/14) Workout – we’re going to be pushing… Read more »
Tuesday, May 10th
Gymnastic Strength: Strict Pull Up – 1 set matching reps in week 1 followed by 3 sets of 60% that number. Pulling strength – we want to come out with a large set matching what we did in week 1…. Read more »
Monday, May 9th
Strength: Back Squat – 3×5 @ 100% 10RM 1×20 @ 60% 10RM Strength – We’re going to hit 3 working sets with 2 minutes of rest in between, then drop the weight and hit one large volume set. Limit rest… Read more »
Sunday, May 8th
Open Gym: Come and join us for open gym from 1000-1200!
Saturday, May 7th
Mother’s Day WOD: Performed solo or in teams of 2: 400m farmer carry buy in (53/35) 6 rounds: 12 push ups (or 12 ring row for baby carrier) 12 air squats 12 burpees (or 12 KB deadlifts for baby carrier)… Read more »
Friday, May 6th
Murph Prep #3 ***Optional vest encouraged!*** Buy in: 800m run Then 5 Rounds 10 Ring Rows 10 Dual DB Push Press 50/35 10 Goblet Squats 53/35 Cash out: 800m run We are switching up the movements but still utilizing the… Read more »
Today's WOD
Wednesday, May 25th
Strength: Tempo Strict Pull Ups 31X1 4 max effort sets
Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets to form failure and we expect the total reps to decrease each set. For those scaling, use the same band set up as from week 1.
Conditioning: Heavy Christine 3 Rounds 500m row 12 Deadlifts 255/175 21 Box Jumps 24″/20″
We’re going to do a classic benchmark workout, Christine, but increase the weight on the deadlifts to something we expect to take 2-3 sets at most.
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