WORKOUT OF THE DAY

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By Leslie Friedman 16 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/16 is...

The big long chipper.

For time:
- 100 Burpees
- 75 Wall Balls
- 50 KB Swings (72/53)
- 25 Toes to Bar
(30 minute cap)
Accessory Work:
Tabata: hold top of ring dip

By Leslie Friedman 15 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/15 is...

New Benchmarks! 

Barbell Fun!
Benchmark #1

1RM Clean and Jerk
(20 min)
1RM Back Squat
(20 min)


Accessory Work:
3 sets of 10 candlesticks, holding each forward fold for 5 seconds and each plow for 5 seconds

By Leslie Friedman 14 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/14 is...

“Helen” Retest
3 RFT:
- 400m Run (out the front and in the back)
- 21 KBs (53/35)
- 12 Pull Ups
EMOM 10:
Minute 1: 15 Straight-Legged Overhead Plate Sit Ups (25/15)
Minute 2: 30 second Barbell hold in front rack position, standing (choose weight, focus on tight core, high elbows)

Accessory Work:
- Accumulate 3 minutes in a wall sit. Focus on keeping your low back pinned to the wall and your belly button pulled in.

By Leslie Friedman 11 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/11 is...

Benchmark #3 Retest!

You have 3 minutes at each station to complete the number of reps for time. Score is time it takes to complete the task. If you don’t complete them, your score is # of reps you did complete in 3 min. Then everyone will rest 2 min and transition to the next station.

Station 1: 20 Tire Flip Jump Throughs
Station 2: 20 Stone to Shoulder (115/95)
Station 3: 5/4 Rope Climbs
Station 4: 100 Double Unders
Station 5: 600m Row
Accessory Work:
- 3x5 tempo strict toes to bar or knee raises

By Leslie Friedman 10 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/10 is...

For time:
- 800m run
3 Rounds of:
- 7/5 Strict Pull Ups
- 10 deficit push ups
- 800m run
3 Rounds of:
- 7/5 Strict Pull Ups
- 10 deficit push ups
- 800m run

- 4 minutes core any way!

Accessory Work:
- Do 5 minutes of mobility!

By Leslie Friedman 09 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/9 is...

Snatch Balance from the rack. 4x4
(20 min)

3 Rounds for time:
- 20 Overhead Squats (75/55)
- 20 Alternating KB Swings total (53/35)
(9 minute cap))



Accessory Work:
- Tabata: Mountain Climbers

By Leslie Friedman 08 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/8 is...

RETEST DAY!!
Deadlift - Working up to a 3RM (30 minutes)
In between each heavy set, do 10 kipping swings on the bar.

9 minute AMRAP Ladder. 1-2-3-4-5-6, etc
- Curtis Ps (95/65)
- Lateral Burpee over Bar

Accessory Work:
- 3 Sets Max Effort Strict Pull Ups (Mod: banded with a goal of hitting 10 reps your first set)

By Leslie Friedman 07 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/7 is...

Just a reminder that we will postpone our re-test of "Helen" due to rain predicted all day. As soon as the new date is set, we'll let you know!
3x3 Strict Press. 3x3 Push Press (start at ending press weight)
(15 minutes)

3 Rounds each for time:
- 20 V ups
- 15 Front Squats (135/95)
- 3 Wall Walks
- Rest 2 minutes
(18 min cap)

Accessory Work:
40 Renegade Rows with light weight (R/L = 1)

By Leslie Friedman 04 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/4 is...

It's First Friday today which means parking will be rough this evening! If you're coming to an afternoon class, please plan to arrive early as there are also street closures!

12 minutes to work up to a heavy 2 Rep Touch and Go Squat Snatch (mod: power snatch or encourage athletes to try a split snatch)

Rest 3 minutes. Strip weight to 70% your 2RM.
3 minute AMRAP x 4, Rest 1 minute between. Pick up where you left off:
- 3 Squat Snatch
- 6 Box Jump Overs (24/20)
- 9 Chest to Bar Pull Ups (mod: ring rows)

Accessory Work:
- Accumulate 3 minutes in a wall sit

By Leslie Friedman 03 Aug, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 8/3 is...

3x10 Back Rack Alternating Reverse Lunges. Taken from the rack, total reps, do a heavy set of 10 for all 3 sets.
(15 minutes)

3 Rounds for total reps (one score):
- 1 minute Alternating KB Snatch (35/25)
- 1 minute Rest
- 1 minute Push Ups
- 1 minute Rest
- 1 minute Air Squats
- 1 minute Rest
Accessory Work:
3 Rounds: 45s side plank hold right, 15s rest, 45s plank hold left, 15s rest

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