Workout of the Day

Friday 151127 - Competition

Please note for this week’s schedule:
-If you want to workout on Friday (11/27), you may attend any All Levels Class at either location.
-Friday (11/27) and Saturday’s (11/28) Competition classes will be canceled.
-If you want to workout on Saturday, I will post a WOD that you can do on your own. You may also attend eWOD on Saturday if you want to get in a workout.
-Normal schedule resumes on Monday (11/30).

“The Turkey’s Revenge”
Partner WOD
45 Minute AMRAP:
4 Lengths Farmer’s Carry (AHAP)
8 Wall Walks
64 Calorie Row
128 Double Unders

One person works at time. Partition reps and rounds as desired.

Partners must share the same weights (kettlebells or dumbbells) for Farmer’s Carry. 4 lengths should be tough with the chosen weight.

Click here for a preview of tomorrow’s Competition class.

This Week's Endurance WOD

For time:
1500 m Row

Rest 3 Minutes

10 minute AMRAP:
10 Box Jumps with Step Down (24/20)
20 No Push up Burpee Mountain Climbers
30 Kettlebell Swings (24/16)

Rest 3 minutes

For time:
1500 m Row

This Week's Black Box Barbell WODs

Monday 11/23
Blackbox Barbell Club (7:10 and 8:10 PM)
Muscle Clean/Press + Clean Grip Overhead Squat x(3+1) (10 minutes)
From High Blocks, Clean Pull + Clean x(2+2) (65-75%, 15 minutes) x(1+1) (80%, 10 minutes)
From High Blocks, Clean Pull x1 (100-120% of Clean, 10 minutes)

Tuesday 11/24
Blackbox Barbell Club (7:10 and 8:10 PM)
Snatch without extension x3 (10 minutes)
Snatch + Snatch 1” off Ground x(1+2) (70-80%, 10 minutes), x(1+1) (85%, 10 minutes)
Back Squat x2 (100-120% of C+J, 15 minutes)

Wednesday 11/25
Blackbox Barbell Club 
Rest Day

Olympic Lifting at 28th Street (12:30/5:00 PM)
Muscle Snatch + Snatch Balance x(3+3)
Snatch from Hip x3

Thursday 11/26
Rest Day

Friday 11/27
Rest Day

Saturday 11/28
Rest Day

Sunday 11/29
Blackbox Barbell Club (1 PM)
Mock Meet

If you have not attended several Olympic Weightlifting classes in the past few weeks, you should not attend the Mock Meet. This class is intended for those members who are working with Coach Brian semi-regularly.

If you have questions about the Mock Meet, please contact Coach Brian by email: