Daily WOD – Jun 13, 2017
Find a 1 rep max of the following complex: Split jerk (left) Split jerk (right) Then 200 m farmer's carry (as heavy as possible) WOD Notes: You can perform the splits in any order: left…
Daily WOD – Jun 12, 2017
Complete for time: 800 meter run 21-15-9 squat clean (115/75#) & ring dip 800 meter run WOD Notes: This workout is a traditional 21-15-9 rep scheme, sandwiched by 800 meter runs. If the 21-15-9 looks…
Football WOD – Jun 11, 2017
AMRAP in 15 minutes of: 5 power cleans (75% 1RM) 7 burpee box jumps (24/20") 9 toes to bar Community Notes: Happy birthday Marissa W!
Daily WOD – Jun 10, 2017
“Fran” 21-15-9 Thrusters (95/65#) Pull ups WOD Notes: This is our first benchmark for June, following our new benchmark schedule (posted here). Compare to our Break in the Box event HERE or check out 151023.…
Daily WOD – Jun 9, 2017
Deadlift 6x3 (80% 1RM) Then Dimmel Deads 3x8 (30% 1RM deadlift) WOD Notes: To see Dave Tate explain Dimmel Deads, check the link HERE. Warning: I expect your hamstrings will be sore.
Open Gym – Jun 8, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Complete 5 rounds of 1 minute at each station…
Daily WOD – Jun 7, 2017
Complete 4 rounds for time of: 400m run 60 double unders 3 rope climbs WOD Notes: This workout is designed to be completed in the 15 to 25 minute time domain. Plan your scales accordingly! Community…
Daily WOD – Jun 6, 2017
Complete for time: 30 power snatches (75/55#) 20 handstand push ups (4" deficit) 30 power snatches (75/55#) WOD Notes: This workout is designed to be fast! Power cleans, front squats or KB snatches can be…
Daily WOD – Jun 5, 2017
Back Squat 1-1-1-1-1 Then 4 minute plank hold (cumulative) WOD Notes: Compare to 161101.
Football WOD – Jun 4, 2017
Complete 5 rounds for time of: 10 right/10 left box step ups (20/16" @ 135/95#) 10 evil wheels max consecutive strict pull ups Rest 60 seconds between each round. Record total pull ups completed. WOD…