Workout Of The Day

August 16, 2014

August 16th, 2014 | 1 Comment

Gymnastics work, then

AMRAP15:  5 HSPU, 15 squats, 5 deadlifts (155#/108#), 15 KBS (53#/35#)

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August 15, 2014

August 15th, 2014 | 1 Comment

Back Squat 3×3

Tabata: box jumps (24″/20″) + wall balls (20#/14#) + starfish-crunch*

*(http://www.youtube.com/watch?v=hrYZEUyHYvY)

August 14, 2014

August 14th, 2014 | 1 Comment

Sled work (sprints, rope pulls), then

EMOM5: 5 HPC (145/100) + max reps lateral hop burpees over barbell (full hip extension on burpee jump);

rest 4 min, then EMOM5: 5 PJ (115/78) + max reps lateral hops over barbell

August 13, 2014

August 13th, 2014 | 2 Comments

Deadlift 1×3

AMRAP12: 7 Front squats (65/95) + 3 Muscle-ups + 100 Double-unders

August 12, 2014

August 12th, 2014 | 3 Comments

Bench Press 5×3

5RFT: 10 Push Ups + 10m Bear Crawl + 10m crab crawl;

rest 3 min, then repeat using scaled (or additionally scaled) pushups.

August 11, 2014

August 11th, 2014 | 3 Comments

Handstand practice, plus

AMRAP12: 12 OHS (95/65) + 12 CTB pullups

** Bonus challenge:  At any point during the week, perform the following – 10 RFT: 1 rope climb + 1 dumpster sprint.  Post time to comments.

August 9, 2014

August 9th, 2014 | No Comments

Front Squat 3×3

Partner WOD! – For time: 50 partner pullups, 30 partner WB toss (15′) (*5 pushups every time ball drops), Run 400m w/ wallball (1 wb per pair), 200m wheelbarrows

August 8, 2014

August 8th, 2014 | 1 Comment


Jumping drills, then

For time: Dumpster sprint, 3 rds of 25 KBS(53/35) + 25 burpees, Dumpster Sprint

August 7, 2014

August 7th, 2014 | 2 Comments

Deadlift 1×3

Every Minute on the Minute for 10 minutes: 10 goblet squats (53/35) + 10 lateral hops over kb

**at end of wod, perform 5 burpee penalty for every round not completed

August 6, 2014

August 6th, 2014 | 2 Comments

Jerk 1×3

For time: row 1000m, then 5rds of 15 pullup + 7 Push Jerk (115/78)

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