Workout Of The Day

December 20, 2014

December 20th, 2014 | 2 Comments

Happy Birthday Lori, one day early!  This wod is too good to leave to a Sunday.

Hang Snatch 3×3

“Lori” – 100 burpee pull-ups for time.

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December 19, 2014

December 19th, 2014 | 1 Comment


Dumbbell Bench Press 5×3

AMRAP15: 10 Pushups + 10m bear crawl + 10 situps + 10m crab crawl

December 18, 2014

December 18th, 2014 | 2 Comments

Gymnastics Play

Row 2K for time

December 17, 2014

December 17th, 2014 | 2 Comments


Front Squat 3×3

On the 90s for 9 min:  
Odd rounds- Dumpster Run + Max Reps Ring Dips
Even rounds- Dumpster Run + Max HSPU

December 16, 2014

December 16th, 2014 | 3 Comments

Gymnastics Play

“Spirit Animal”: Against a 20min clock, set a max 1×20 back squat and max unbroken side plank hold (in seconds).

metcon score is 20RM weight + seconds on best side plank attempt(count only one side)

December 15, 2014

December 15th, 2014 | 2 Comments

Deadlift 1×3

AMRAP3: 3 reps 1-arm KB thruster + 6 KBS + 9 lateral hops over KB; Rest 1 min; x3. Resume each round where you last left off, report result as one cumulative score.

** Bonus challenge:  At any point during the week, attempt two max hangs on the pull-up bar.  First hang is at full extension, second hang is with chin over bar.  Pull-up grip or chin-up grip acceptable. Post max seconds for each hang.

December 13, 2014

December 13th, 2014 | No Comments

http://barbellsbikesandbones.com/

Open Gym

December 12, 2014

December 12th, 2014 | 1 Comment

Gymnastics Play

For time: 21/42-15/30-9/18 reps of Clean (135#/95#) + Double-unders

December 11, 2014

December 11th, 2014 | 1 Comment

Back Squat 3×3

Every Minute on the Minute for 10 Minutes:
Odd – 10 KBS (53#/35#) + max reps Box Jumps (24″/20″);
Even – 10 goblet squats (53#/35#) + max reps squats (no added weight)

December 10, 2014

December 10th, 2014 | 1 Comment

Gymnastics Play

5RFT: 1 Dumpster Run + 3 Muscle Ups + 10 Burpees

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