Workout of the Day

Strength: Back Squat – 4×10 at 75, 80, 85, 90% of 10RM Conditioning: AMRAP 15 100 DU/200 SU 75 Air Squats 500m/400m row Workout – pace the air squats in a manner that we minimize rest but do not trip… Read more »

Come and join us for open gym from 1000-1200!

Partner WOD: Teams of 2: AMRAP 7 70/50 Cal Row Max Rep Clean and Jerks 135/95 Rest 3 min AMRAP 7 100 Box Jump Overs Max Rep Snatch 115/85 Rest 3 min AMRAP 7 300DU/600SU Max Rep Thruster 95/65

Strength: Bench Press – 4×8 Conditioning: 10 Rounds For Time: (20 min cap) 5 Squat Cleans 155/105 10/7 cal assault bike

Skill day: Devil’s Press Skill Work ~ 10 minutes Single Arm DB OH Squat Skill Work ~ 10 minutes Conditioning: 3RFT 12/10 Cal Row 10 Single Arm DB Overhead Squat 50/35 6 Dual DB Devil’s Presses (50/35 lbs) Mobility –… Read more »

Strength: Deadlift – 2×5 @ 70% 10RM 2×5 @ 80% 10RM 1×5 @ 90% 10RM Conditioning: For Time: 40-30-20 Thruster 65/45 20-15-10 bar facing burpees

Strength: Tempo Back Squat – 5×3 (5 second negative) Build from 80-90% of 10RM Conditioning: AMRAP 14 8 Power Clean 135/95 16 TTB 8 Front Squat 135/95 16 Wall Ball 20/14

Gymnastic Strength: 4 rounds for quality of: 10 Feet Elevated Ring Rows 12 Double Dumbbell Bicep Curls Conditioning: 4 rounds for time of: 7 Box Jumps, 30/24 in 9 Double Dumbbell Power Cleans, 50/35 lbs 11 Double Dumbbell Push Press,… Read more »

Hero WOD: Daniel For time: 50 Pull-ups Run, 400 m 21 Thrusters, 95/65 lbs Run, 800 m 21 Thrusters, 95/65 lbs Run, 400 m 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »

Conditioning: Every 1 min for 32 mins, alternating between: 14/10 Assault Bike Calories 1 round of DT, 155/105 lbs 16/12 Row Calories Rest We’ll split into teams of 4 to divide the stations, but the workout will be an individual… Read more »