Workout of the Day

Sunday 140921 – Competition

Warm up A (Gymnastics) Part A. Blocks at Below the Knee: Snatch Pull+Snatch+Snatch Balance (5 sets at up to 90% max snatch) Part B. Blocks at Below the Knee: 2-3 reps Squat Clean every 60 seconds (6-7 sets at 75-80% of your… Read more »

Sunday 140921 – Beginner

Reminder! Monday’s Beginner WOD is the same WOD as Sunday’s Beginner WOD. Please read the Beginners WOD Programming Note if you missed the update. A. Back Squat 5×2 B. Good Morning 3×10

Saturday 140920 – Experienced

“Fight Gone Bad!” Three rounds for reps of: Wallballs (20/14) Hang Power Clean (75/53) Box Jumps (24/20) Push Press (75/53) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or… Read more »