Workout Of The Day

November 26, 2014

November 26th, 2014 | No Comments

Shoulder Press 3×3

Rotating Tabata:  Ring dips + Knee tucks from ring support position

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November 25, 2014

November 25th, 2014 | 2 Comments

Gymnastics Play

4min AMRAP: 4 Dead-Hang Pullup, 8 Push Press (105#/73#), 12 Squats, Rest 1 min, x3. Resume each round where you last left off, report result as one cumulative score

November 24, 2014

November 24th, 2014 | 2 Comments

Back Squat 3×3

For time: 10->1 KBS (53/35) + Ring Pushups

** Bonus challenge:  At any point during the week, establish a max effort L-Sit on parallettes. Alternatively, establish max effort N-Sit on boxes. Post best time in seconds to comments.

November 22, 2014

November 22nd, 2014 | No Comments

Gymnastics Play

Team WOD (teams of 2 or 3): EMOM – 4 burpees, then max reps WB (20#/14#) for remainder of minute. Keep this pace until team completes 150 reps wallballs.

Note: every minute, each team member must complete 4 burpees before team wallballs can start.  Only one wallball can be active at a given time; if possible, share a wallball.

November 21, 2014

November 21st, 2014 | 1 Comment

Deadlift 1×3

Tabata Box Jumps (24″/20″) + Tabata Jumping Pullups* + Tabata Double Unders.

* Pull-up bar should be at wrist-height when standing under bar with arms raised.

November 20, 2014

November 20th, 2014 | 3 Comments

Jerk 3×3

5RFT: Dumpster Sprint + 40 squats

November 19, 2014

November 19th, 2014 | 4 Comments

Gymnastics Play

AMRAP18: 6 KTE + 12 Walking Goblet Lunge (53#/35#)

November 18, 2014

November 18th, 2014 | 2 Comments

Happy Birthday, Logan!

Front Squat 3×3

“Logan” – For Time:  Row 500m + 21 Burpees, Row 500m + 15 Push Presses (135#/95#), Row 500m + 9 Muscle Ups

November 17, 2014

November 17th, 2014 | 3 Comments

Gymnastics Play

Every 90 seconds for 6 rounds: 30s push-ups on barbell (max reps) + 30s DL @ 155/103 (max reps)+ 30s rest

November 15, 2014

November 15th, 2014 | 1 Comment

Clean & Jerk technique practice,
then EMOM4- 1 rep C&J

For time: 21-15-9 – Strict HSPU + Pistols

Thanksgiving Week (Th/Fri) Special Schedule

On Thursday 11/27 and Friday 11/28; we will have a single workout session offered at 9am. Safe travels for those of you on the road!

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