Workout of the Day

Tuesday 150317 – Beginner

Team “Dirty Thirty” In teams of 3 complete: 30 Box Jumps (24/20) 30 Pull ups 30 Kettlebell Swings (24/16) 30 Walking Lunges 30 Knees to Elbows 30 Partner Supermans (i.e. somebody has to hold your feet down makes it harder)… Read more »

Monday 150316 – Experienced

Every 90 seconds: Clean+Jerk Dip+Jerk First 15 minutes: <50-70% max from High Hang Position Second 15 minutes: 60-85% max from Below the Knee Position Third 15 minutes: >80% max from Floor Start with the barbell, add weight every few minutes…. Read more »

Monday 150316 – Beginner

A. Power Snatch+Overhead Squat 7×1+1 B. “Isabel” For time: 30 Snatches Use no more than 65% of your max from A or 135/93. Outside the Box: Get your BBQ on at Hill Country today, the 9th and every Monday throughout… Read more »

This week’s Endurance WOD

This week’s Endurance WOD for March 18th and 19th (no Endurance WOD on the 20th due to the CF Open): “The 1/2 Triple” For Time: 1500 m Row 150 Double Unders 1.5 mile Run