Come and join us for Open Gym from 1000-1200!
Sunday, August 28th
Workout of the Day
Saturday, August 27th
Partner WOD: Teams of 3: For Time 1200m relay run (3 400m segments) 120 Double-Unders 90 Power Cleans (135/95 lbs) 60 Dual DB Box Step-Overs 50/35 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 DB Box Step-Overs 1200… Read more »
Friday, August 26th
Strength – Max Strict HSPU Strength – after warming up, we’re going to be testing out our max effort strict HSPU. This shouldn’t take more than 5 minutes for one max effort set. In two minutes complete: 250m/200m row Max… Read more »
Thursday, August 25th
Conditioning: AMRAP 9 10 Dual KB offset Deadlift 70/53 / 53/35 100′ Single Arm KB Suitcase Carry 70/53 15 Russian KBs 70/53 Workout – the KB deadlift will be offset in weight, meaning for rX men, 70lb in right hand,… Read more »
Wednesday, August 24th
Strength – 1RM Strict Press Strength – testing out our new 1RM strict press after all the pressing we’ve done these last 12 weeks. Ascending AMRAP 8 1 Thruster 115/85 1 Pull Ups 2 Thrusters 2 Pull Ups 3/3 4/4… Read more »
Tuesday, August 23rd
Conditioning: For Time: 24 min cap 100 Double Unders 21 Dual DB Deadlifts 50/35 21 Dumbbell Hang Cleans 50/35 21 Burpees 75 DU 15 Dual DB Deadlifts 50/35 15 Dumbbell Hang Cleans 50/35 15 Burpees 50 DU 9 Dual DB… Read more »
Monday, August 22nd
Strength – 1RM Front Squat Strength – testing our 1RM front squat today. We didn’t test at the start of the cycle, but we expect an overall increase to use for our numbers going forward. For Time: (12 min cap)… Read more »
Sunday, August 21st
Hero WOD Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″”) Run 400m 20 DB… Read more »
Saturday, August 20th
Conditioning: Teams of 2 400 m run together 100 KB swings 53/35 400 m run together 50 burpee box jump over 24/20 400 m run together 75 toes to bar 400 m run together 50 burpee box jump overs 24/20… Read more »
Friday, August 19th
Conditioning: AMRAP 30 Max meter row *Every 5 minutes, starting at 0:00* 5 Bar Muscle Ups | 5 Pull Ups + 5 Dips 10 Hang Power Snatch 95/65 | 75/55 | 65/45 15 Box Jump Overs 24″/20″ Workout is a… Read more »
Today's WOD
Tuesday, September 27th
Conditioning: Alt EMOM 28 Minute 1: 12/10 Cal Row Minute 2: 10-12 TTB | K2E Minute 3: 10 Burpee to 6′ Target Minute 4: 5 Power Snatch at 70% of 1RM
Workout – we’re going to be using a percentage based for our Snatches today, looking for something that is relatively quick singles that we can get done in 30s, but no more than 45s to get some rest. C2B should be scaled to a number than can be consistently done in 30-45 seconds at the most as we fatigue.
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