Workout of the Day

Sunday 141123 – Experienced

A. Work up to a heavy 3 rep Deadlift in 15-20 minutes in no more than 6 total work sets. B. 15-12-9 reps for time of: Deadlifts (65% of heaviest 3 RM for the day) Box Jumps (24/20)

Endurance

The next Endurance classes are Wednesday, December 3rd Wednesday, November 26th, but only in the morning and afternoon, due to the holiday long weekend.

Saturday 141122 – Experienced

A Strict Press 3×3 B. Partner WOD (Based on Individual Regionals Event 12.4) For time: 50 Back Squats (135/93) 40 Pull ups 30 Shoulder to Overhead (135/93) 50 Front squats (135/93) 40 Pull ups 30 Shoulder to Overhead (135/93) 50… Read more »

Saturday 141122 – Beginner

A1. Overhead Squat 7×2 A2. 2 Minutes Mobility for Overhead Squat B. 7 minute AMRAP: 5 Heavy Wall Balls 10 Overhead Walking Lunges (with Wall Ball) 15 Tuck Ups *Use a wall ball that is heavier than you normally use… Read more »

Friday 141121 – Beginner

A. Skill: Strict Pull ups B. 2 Minute AMRAP Burpees 1 Minute Rest 2 Minutes AMRAP Calorie Row 1 Minute Rest 2 Minutes AMRAP Burpees 1 Minute Rest 2 Minutes AMRAP Calorie Row 1 Minute Rest 2 Minutes AMRAP Burpees