Workout of the Day

Tuesday 141021 – Beginner

A. Work up to a heavy five reps of Front Squat in 20 minutes. B. Partner WOD, partition as desired: 40 Pull ups, “Rest” – hang from the bar 60 Push ups, “Rest” – plank hold 80 Goblet Squats (24/16),… Read more »

Monday 141020 – Competition

“Cindy” Warm up with Double Under Buy-In A. Free Standing Handstand Holds: 6 sets of 10 second hold (or attempts), Rest 30 seconds B. 10 minute EMOM: odd minutes- 5 Right Arm Overhead Kettlebell Squats even minutes – 5 Left Arm… Read more »

Monday 141020 – Experienced

A. Front Squat 3×8-10 (80% of 10/12-10/13) B. Coach Joe‘s Birthday WOD! “Death by Joe” EMOM: 5 Thrusters (95/65) 5 Burpees 5 Pull ups You must complete the 15 reps each minute to continue. Score is total reps. (20 minute… Read more »

Sunday 141019 – Experienced

A. Front Squat 3×8-10 (80% of 10/12-10/13) B. Coach Joe‘s Birthday WOD! “Death by Joe” EMOM: 5 Thrusters (95/65) 5 Burpees 5 Pull ups You must complete the 15 reps each minute to continue. Score is total reps. (20 minute… Read more »

Saturday 141018 – Beginner

“Pet Stone” 3 Rounds for time of: 20 Box Step Ups with Wallball in hands (20 inch box) 20 Sit Ups with Wallball 20 Wallballs (20/14) Every time the ball hits the ground, run 400 m (without the ball).