Workout of the Day

Conditioning: Every 6 mins for 24 mins do: Row, 500 m Max Rep Clean & Jerk, 135/95 lbs Rest 2 mins *Score is total C&J performed each round. Weight should be able to be performed touch and go when fresh,… Read more »

Come and join us for Open Gym from 1000-1200!

Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »

Conditioning Test: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 rounds for quality of: 8 Plate Front Raises 8 Dumbbell Z Press Weighted Hollow Hold *maintain hollow brace for front raises*

Conditioning: For time: 50 Wall Balls, 20/14 lbs 30 Box Jump Overs, 24/20 in 100 Double Unders Run, 800 m 35 Wall Balls, 20/14 lbs 20 Box Jump Overs, 30/24 in 50 Double Unders Run, 400 m 15 Wall Balls,… Read more »

Strength – Deadlift 1RM (25 min to find max) Conditioning: 4 rounds, 1 min per station, for max reps of: Front Squat, 95/65 lbs Kettlebell Swing, 53/35 lbs Sumo Deadlift High-pull, 95/65 lbs Rest 1 min *score is total reps… Read more »

Strength: 4 rounds for quality of: 8 Bent Over Barbell Rows + Hollow Hold, 30 secs Rest 1:30 *Strength Superset – Too often we see sloppy BB rows with no core engagement, so we’re adding a core component immediately after… Read more »

Hero WOD: Coffland For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province,… Read more »

In teams of 2: A) AMRAP 7 – 12 Alt. KB Snatch 53/35 18 Box Jump 24″/20″ B) AMRAP 7 12 TTB 18 Wall Ball 20/14 C) AMRAP 7 12 Deadlifts 225/155 18 Bar Facing Burpees *one partner works, one… Read more »