Workout of the Day

Teams of 2 – 25 min cap 21 Front Squats 135/95 | 115|85 | 95/65 21 Bar Facing Burpees 500m Assault Bike (250m row for large classes) 18 Front Squats 135/95 | 115|85 | 95/65 18 Bar Facing Burpees 500m… Read more »

Snatch: 1RM – 20 minutes Snatches – we’ll be retesting our snatch after last cycle. Squat is preferred, but lets test our strongest movement today. 3RFT (15 min cap) 400m run 16 Single Arm DB Hang Clean and Jerk 50/35… Read more »

4 Supersets: A) 10 Goblet Cyclist Squats B) 16 Dual DB Front Rack Deficit Reverse Lunges rest 90s Strength – cyclist squats will be performed with heels elevated on a 15lb plate, feet close together and toes forward. The elevated… Read more »

DT 5 RFT 12 Deadlifts 155/105 | 135/95 | 95/65 9 Hang Power Cleans 6 Shoulder-to-Overheads We’ll be testing DT after the weightlifting cycle, so we’re going to be performing this fresh with no strength. Weight on the bar should… Read more »

Bench Press – 1RM in 20 minutes Bench Press – we’ll run a 20 minute clock to find a heavy for the day to use for percentages. We’ll need to move with a purpose to have enough time for the… Read more »

C&J: 1RM – 20 minutes C&J – we’ll be testing our C&J after last cycle. Squat is preferred, but lets test our strongest movement today. 4RFT: 12 min cap 250m/200m row 50′ Single DB Walking Lunge (Suitcase carry) 70/50 |… Read more »

Hero WOD: “Grant” For Time 100 Burpees 1 mile Run 100 Pull-Ups 1 mile Run 100 Push-Ups Wear a Weight Vest (20/14 lb) Background: This workout is dedicated to Police Officer Kaia Grant who was killed when she was intentionally… Read more »

For time: teams of 2 800 m partner medball run 20/14 50 Hang Power Cleans 115/65 | 95/55 | 75/55 50 Shoulder-to-overhead 115/65 | 95/55 | 75/55 400 m partner medball run 30 Hang Power Cleans 115/65 | 95/55 |… Read more »

Strength: Front Squat – Every 2 minutes for 12 minutes:0-2: 5 Front Squats: 76%2-4: 3 Front Squats: 81%4-6: 1 Front Squats: 86%6-8: 5 Front Squats: 81%8-10 3 Front Squats: 86%10-12: 1 Front Squats: 91% Note: Similar to 7/26 except 3%… Read more »

Strength: Sumo Deadlift + DB RDLs Every 3 minutes for 15 minutes (5 sets) 5 Sumo Deadlifts building from 70% of 1RM deadlift 10 Dual DB RDLs Sumo deadlifts – remember our torso is much more upright here, so drive… Read more »