Daily WOD – Sep 9, 2019
"2019 Nutrition Challenge Performance Test" Buy-in: Max consecutive strict pull ups Complete for time (15 min cap): 1000/800m row 40 wallballs (20/14# to 10/9') 30 medball sit ups (20/14#) 20 burpees 10 power clean and…
Daily WOD – Sep 8, 2019
Complete 5 intervals, each for time, of: 20/15 cal row 10 bench press (70% 1RM) WOD Notes: Work in groups of 2 or 3. For a team of 2, this will be "partner interval" style.…
Daily WOD – Sep 7, 2019
Overhead Squat 3-3-3-3-3 Then 4x8R/8L front frack KB step ups WOD Notes: Compare to 180711.
Daily WOD – Sep 6, 2019
Complete 5 rounds for time of: 10 thrusters (135/85#) 15 ring dips 20 hollow rocks WOD Notes: Each movement should take less than a minute. Modify weights and reps as needed to meet this goal.…
Daily WOD – Sep 5, 2019
Run 1 mile. Rest Run 1 mile. Rest Run 1 mile. WOD Notes: The rest will be approximately 5 minutes between efforts. The goal is to spend fewer than 30 minutes running. That may mean…
Daily WOD – Sep 4, 2019
Hang Clean 1-1-1-1-1 WOD Notes: Today there will be a brief discussion and Q&A at the start of each class regarding the nutrition challenge that starts Monday! Compare hang clean to 170603. Community Notes: Happy…
Daily WOD – Sep 3, 2019
"Open 17.1" Complete 10-20-30-40-50 reps for time of: DB snatches (50/35#) Complete 15 burpee box jump overs (24/20") after each set. WOD Notes: Compare to 170224. KBK Note: Reminder that Kettlebell Kitchen orders are due…
Daily WOD – Sep 2, 2019
"Filthy Fifty" Complete for time: 50 box jumps (24/20") 50 jumping pull ups 50 KB swings (53/35#) 50 walking lunges 50 knees to elbow 50 push presses (45/35#) 50 banded good mornings (green band) 50…
Daily WOD – Sep 1, 2019
Complete 30 rounds for time of: 1 power clean (85% 1RM) 5 push ups WOD Notes: The goal today should be to go unbroken through the first 20ish rounds on push ups. Scale to 2,…
Daily WOD – Aug 31, 2019
Complete 4 rounds for time of: 250m run 25 ft handstand walk 250m run 25 wallballs (20/14# to 10/9') WOD Notes: The scaling options for the handstand walk are, in order: handstand hold with 20…