Workout of the Day

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

Partner WOD: Teams of 2. Complete as many rounds as possible in 25 mins of: 3 Rope Climbs 10 Shoulder-to-Overheads, 135/95 lbs 20 Power Cleans, 135/95 lbs 30 Deadlifts, 135/95 lbs 50 Double Unders Split reps however, weight should be… Read more »

Conditioning: For time: 30/21 Assault Bike Calories — then — 4 rounds of: 50 Double Unders 20 Medicine Ball Sit-ups, 20/14 lbs 20 Med Ball Lunges, 20/14 lbs 20 Medicine Ball Squats, 20/14 lbs 20 Push-ups 30/21 Assault Bike Calories… Read more »

Weightlifting: Every 1 min for 8 mins: 5 Squat Clean (Touch & Go)s, 60% 1RM Weightlifting: We are going to be working on cycling squat cleans today, focusing on performing touch-and-go reps at a heavier weight than we normally do… Read more »

Strength: Close Grip Bench Press 3×6-8 reps into Bench Press (same weight, maximum rest period 60s) 3×6-8 Starting off with 3 sets of close grip bench press (targeting triceps primarily), we will finish and immediately reduce our rest to 60s,… Read more »

Weightlifting: Power Snatch: For Time (12 min cap) 10/8/6/4/2 at 50%, 60%, 70%, 80%, 90% We tested our power snatch a couple of weeks ago, but for those that did not make it, we want something that we can shoot… Read more »

**Reminder! Come join the CompTrain team from 4pm-6pm as they visit the gym!** Gymnastics Skill: E2MOM for 12 (6 sets) 3 Wall Walks 30 DU/60 SU Gymnastic Strength today is a riff on Open 21.1. We are looking for an… Read more »

Hero WOD: Abbate: For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the… Read more »

Conditioning: Teams of 2 (40 min cap) 3 Rounds for time: 3 rounds for time of: Farmer Carry, 53/35 lbs, 400 m 35 Power Snatches, 95/65 lbs 35 Back Squats, 95/65 lbs 35 Power Cleans, 95/65 lbs 35 Front Squats,… Read more »

Strength: In 15 minutes build to a 3RM Overhead Squat *Taken from the rack* Conditioning: Every 1 min for 20 mins, alternating between: 40 Double Unders 20 Push-ups 15/12 Assault Bike Calories 4 Wall Walks Rest 1 min Workout –… Read more »