Daily WOD – Oct 2, 2019
Bench Press 1-1-1-1-1-1 Then 3 rounds NFT of: 3 manmakers 10 yd handstand walk WOD Notes: Compare to 190401. Nutrition Notes: Day 24 of 40. Smoothies! If you're having trouble eating eggs and oatmeal for…
The Open Starts in 10 days!
The first workout of the 2020 Games Season will be announced on Thursday, October 10. Are you ready?!? (Click HERE to register, or read on for more info.) What is the “Open?” The Open is…
Daily WOD – Oct 1, 2019
"Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes: Compare to 180406. Nutrition Notes: Day 23 of 40. Your diet should include tons of colorful vegetables.…
Daily WOD – Sep 30, 2019
Complete 21-15-9 reps for time of: Front Squats (185/115# NTE 65% 1RM) Complete 100 double unders after each set. WOD Notes: For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and…
Daily WOD – Sep 29, 2019
Starting a round every 5 minutes, complete 5 rounds of: Plate run (45/25#) 20 box jumps (24/20") Max consecutive toes to bar WOD Notes: The plate run will be from the garage door to Jefferson…
Daily WOD – Sep 28, 2019
2019 Games Workout - "The Standard" With a partner, complete for time: 30 power clean and jerks (135/95#) 30 muscle ups 30 power snatches (135/95#) WOD Notes: This was the final individual workout of the…
Daily WOD – Sep 27, 2019
Sumo Deadlift 5-5-5-5-5 Then 10R/10L KB arm bars NFT WOD Notes: Compare to 180720. Nutrition Notes: Day 19 of 40. If you're looking for a spot for breakfast or lunch in town, Steel City Coffee…
Daily WOD – Sep 26, 2019
Complete for time: 1000m row Then 5 rounds of: 30 Russian KBS (70/53#) 2 rope climbs Then 1000m row Nutrition Note: Day 18/40. Sugar 401. High glycemic carbohydrates aren’t always bad. They can actually be…
Daily WOD – Sep 25, 2019
“The ICA 5k” Run or row 5000m (for time) WOD Notes: Don’t you cherry pick, you bums. This benchmark comes around only once a year, and it’s going to be a beautiful day for a…
Daily WOD – Sep 24, 2019
Front Squat 1-1-1-1-1 Then 200m farmer carry NFT WOD Notes: Compare to 190501. Nutrition Note: Day 16 of 40. Estimating Macros. If you enjoy going out to eat, sticking to our level 2 (weigh and…