Workout of the Day

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Thursday 140731 – Beginner

Partner 30 minute AMRAP: 100 Russian Kettlebell Swings (24/16) 800 m run with kettlebell and partner 50 push ups Partners work together and partition reps as desired. Partners run together with one kettlebell at the same time.

Friday 140718 – Endurance

Team WOD (3 person team) 2000 m row (divide any way) then immediately begin a 10 minute team AMRAP of Cindy (partition as desired): 5 Pull-ups 10 Push-ups 15 Squats Rest 5 minutes 1 mile run for time.

Friday 140718 – Experienced

8 Minute AMRAP3-6-9-… Handstand Pushup Toes-2-Bar Rest 2 minutes 8 Minute AMRAP3-6-9-… Pullup Jumping Good Morning Rest 2 minutes 8 Minute AMRAP3-6-9… Parallette or Ring Push up Double Unders

Friday 140718 – Beginner

Squat Clean 1 RM 2 Minute AMRAP Double Unders the complete for time: 30 Squat Cleans (up to 80% of 1 RM) Complete number of Double Unders completed in part B after the squat cleans are completed. Ex) If you… Read more »

Wednesday 140716

All-levels/Beginner: A. Deadlift 7×1 B. 10 Min AMRAP: 2,4,6,8,… Lateral Over the Bar Burpees Deadlifts (up 65% of max today or deadlift weight you used 7/10/14) Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 Rounds: 15 Ring… Read more »

Tuesday 140715

All-levels/Beginner: A. Skill: Handstands B. 3 rounds for time of: 30 Sit ups 30 America Kettlebell Swings (24/16 kg) 30 Tuck Jumps 30 Goblet Reverse Lunges (24/16 kg) Rest 3 minutes Experienced: A1. Bench Press 5×5 @ 75-80% of 1RM… Read more »