Workout of the Day Strength Deadlift 5@60% – 5@70% – 5@80% Met Con AMRAP – 18 2 Ground to OH (135/105), 2 Pull-ups, 2 Single-leg Lateral Box jumps Then 4 of each, 6 of each, 8 …. Adding two reps each round Post your scores to the Whiteboard.Read More
Workout of the Day Strength Push Press 60% of your max or heavy 8 – 8- 8 Met Con 4 Rounds: 400 M Run 50 Double Unders Rest 30 seconds Time Cap: 17 minutes Cash Out: 4 TGUs/side (heavier than what you normally do) Back Extension 2 X 6 Post your scores to the Whiteboard.Read More
Workout of the Day Workout 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees Post your scores to the Whiteboard.Read More
Workout of the Day Strength Deadlift 90% of your 1RM (+25#) then: 8@60% – 8@70% – 8@80% Met Con *Partner WOD 100 M bear crawl out (Both partners), Wheelbarrow 100 M back 100 KB Swings 100 HRPU 100 weighted lunges 100 Russian Twists 100 M bear crawl out (both Partners) Wheelbarrow 100 M back *Partners...Read More
Workout of the Day Strength Thrusters Work on form, increase to moderate weight….My money is on thrusters in the 14.5 CF Open! Met Con 21-15-9 Virtual shovel Box jump-overs Virtual Shovel Demo! Cash Out: 45 second Farmers Carry X 2 Post your scores to the Whiteboard.Read More
Workout of the Day Strength Back Squat 90% of your 1RM (+25#) 5@75% – 3@85% – 1+@95% Met Con 7 rounds 7 Ring Dips 21 Double Unders Double Under help with Chris Spealler Post your scores to the Whiteboard.Read More
Workout of the Day Strength Press 90% of your 1RM (+13#), then: 3@70% – 3@80% – 3+@90% Met Con EMOM 12 minutes *Halting Clean Deadlift + Hang Clean + Clean x 2 rest remaining seconds *We are breaking down the Clean into it’s 3 separate pulls. During complex, athletes should strive to not drop bar...Read More
Workout of the Day Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups Post your scores to the Whiteboard.Read More
Workout of the Day Strength High Hang Power Snatch Met Con 10 Burpees 100 M Sprint 20 sec rest AMRAP 12 minutes Post your scores to the Whiteboard.Read More
Workout of the Day Strength OHS – 5 X 3 Alt KB/DB Rows 5 X 3 Met Con 5 HSPU, 10 Power Cleans (135/105)(RX+ 155/115) 5 Rounds Power Clean Demo Post your scores to the Whiteboard.Read More
