Workout of the Day

Tuesday 150324 – Beginner

A. Skill: Turkish Get up B. “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull up Rest 1 minute Tabata Push up Rest 1 minute Tabata Sit up The Tabata interval is 20 seconds of… Read more »

Monday 150323 – Experienced

A. Warm up Complex: Muscle Snatch+Snatch Balance+Overhead Squat B. Every 75 seconds for 30 rounds perform: 1 Snatch Start at 60% of your max and increase 5% every 5 minutes as long as you make each weight with good technique…. Read more »

Monday 150323 – Competition

Open WOD 15.4 RX’D Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18… Read more »

Sunday 150322 – Beginner

A. Deadlift 7×2 B. 3 rounds for times of: 500 m Row 20 Wallballs (20/14) Rest 1:1 Your goal is to complete every round at the same pace.  Ideally you are +/- 10 seconds each round, based on your first… Read more »

Sunday 150322 – Experienced

Open WOD 15.4 RX’D Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18… Read more »

Saturday 150321 – Beginner

Open WOD 15.4 Scaled Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.