Workout of the Day

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 »

Friday 140919 – Competition

Warm up B Part A. High Hang Squat Clean Thruster +2 Thrusters: Work up to a heavy set. Part B.  Squat Clean+2 Front Squats Start with Squat Cleans from where you left off with the thruster complex….work up to heaviest set… Read more »

Friday 140919 – Experienced

3 minute AMRAP: 20 American Kettlebell Swings (24/16) 40 Sit Ups 60 Russian Kettlebell Swings (24/16) 80 Double Unders Rest 3 Minutes 6 Minute AMRAP: 20 American Kettlebell Swings (24/16) 40 Sit Ups 60 Russian Kettlebell Swings (24/16) 80 Double… Read more »