Workout of the Day

Teams of 2: For Time: 60 Ground to Overhead 95/65 60/45 Cal Row | 50/35 Cal Bike 50 Ground to Overhead 115/85 50/35 Cal Row | 40/30 Cal Bike 40 Ground to Overhead 135/95 40/30 Cal Row | 35/25 Cal… Read more »

Snatch: 4×2 at 90% Weightlifting: Warm up sets do not count, 4 sets at 90%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day. Conditioning: AMRAP 9… Read more »

Skill: Handstand Walk Skill Work – ~15 minutes Skill work – working on practicing HS Walks. For those proficient, set up a course based on skill. For those that are not close to walks, practice wall facing handstand holds, lifting… Read more »

Conditioning: For Time: 35 min cap “Linda’s Lungs” 800m run 55 DB Deadlifts 50/35 | 35/20 800m run 55 DB Bench Press 50/35 | 35/20 800m run 55 Dumbbell Power Cleans 50/35 | 35/20 800m run We have a longer… Read more »

Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »

Conditioning: Halloween Wod: “The Walking Deadlift” 4 Rounds for Time (25 min cap) 10 Deadlifts 225/155 31 Wall Balls 20/14 200m KB Farmer Carry 53/35 Optional Core: 3 supersets of 60s Plank (transition from forearms to push up every 5… Read more »

Hero WOD: Small 3RFT 1000m row 50 Burpees 50 Box Jumps 24″/20″ 800m run Background: Dedicated to U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg,… Read more »

Partner WOD: Teams of 2: For Time 200 Wall Balls 150 Med Ball Sit Ups 100 Pull Ups 50 Burpee Box Jump Overs 25 Thrusters 135/95 Today’s workout is a 1 work 1 rest partner WOD, except you can split… Read more »

Strength: Tempo Back Squat 4×5 w/ 5 second negative, building from 60% Strength – our squat focus is about controlling the negative today, so lets start at 60% and build as our form allows. Conditioning: Ascending AMRAP 12 2-4-6-8-10-12-ect Cal… Read more »

Skill: Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter weight… Read more »