Workout Of The Day

September 5, 2014

September 5th, 2014 | 2 Comments

Deadlift 3×5

Team wod:  Row 3K for time (teams of 2, 3, or 4 athletes)

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September 4, 2014

September 4th, 2014 | 5 Comments

Bench Press 3×5

21-18-15-12-9-6-3 reps for time of: thrusters (95/65) + lateral hop burpees (30min time cap)

September 3, 2014

September 3rd, 2014 | 2 Comments

Core exercises/drills

5RFT: 20 KBS(35/53) + 10 Lateral Hops over kb

September 2, 2014

September 2nd, 2014 | 1 Comment

Back Squat 3×5

4RFT: Run 400m + 20 Double Unders + 10 HSPU

September 1, 2014

September 1st, 2014 | 1 Comment

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time

August 30, 2014

August 30th, 2014 | No Comments

Happy Birthday, Taylor!
Happy birthday, Brooks!

Clean 5×3

“Grippler” – For time: Dumpster and back with 2x kb or 2x db, 30 reps hang power clean (135/95), Dumpster and back with 2x kb or 2x db.

* 53#/35# is ballpark  target weight, but choose a set of KBs or DBs that is challenging.

August 29, 2014

August 29th, 2014 | 2 Comments

Bench Press 3×3

100m for time: 3x Broad Jumps + 9 hand-release pushups

August 28, 2014

August 28th, 2014 | 1 Comment

Gymnastics work, then

AMRAP10: 4 donkey kicks to handstand + 4 HSPU + 12 KBS (35/53)

August 27, 2014

August 27th, 2014 | 4 Comments

Happy Birthday, Rob!

Front Squat 3×3, then

For time: 50 du + 10 burpees, 40 du + 10 burpees, 30 du + 10 burpees, 20 du + 10 burpees, 10 du + 10 burpees

*Burpee standard: full hip open at top with a jump

August 26, 2014

August 26th, 2014 | 7 Comments

Happy Birthday, Mark!

Handstand drills, then

AMRAP14: 60 cal row, 50 T2B, 40 wb (20/14), 30 cleans (135/95), 20 muscle-ups

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