Workout of the Day

Monday 181231 – Experienced/All Levels

Strength A1. Single Arm Plank 4×15-20 seconds/side A2. Wide Grip Strict Pull Ups 4×7-10 A3. Weighted Russian Twists 4×10/side Partner Conditioning For time with your partner: 2000/1600 m Row (switching every 250/200 m) 100 Burpees Over Erg (switching every 25… Read more »

Monday 181231 – Beginner/All Levels

Strength A1. Single Arm Plank 4×15-20 seconds/side A2. Wide Grip Strict Pull Ups 4×7-10 A3. Weighted Russian Twists 4×10/side Partner Conditioning For time with your partner: 2000/1600 m Row (switching every 250/200 m) 100 Burpees Over Erg (switching every 25… Read more »

Monday/Tuesday 181231-01 – Competition

Monday 12/31 Strength A1. Single Arm Plank 4×15-20 seconds/side A2. Wide Grip Strict Pull Ups 4×7-10 A3. Weighted Russian Twists 4×10/side Partner Conditioning For time with your partner: 2000/1600 m Row (switching every 250/200 m) 100 Burpees Over Erg (switching… Read more »

Sunday 181230 – Beginner/All Levels

Strength A1. Single Arm Contralateral Bottoms Up Kettlebell Reverse Lunges 3×7/side A2. Broad Jumps for Max Distance 3×3 reps Conditioning 3 rounds of 90 second AMRAP: 10 Russian Kettlebell Swings (B: 24/16 or E: 32/24) 20 Alternating Jump Switch Lunges… Read more »

Specialty WODs 12/30-1/6

Endurance Sunday 12/30 Canceled – Holiday Schedule Wednesday 1/2 CFNYC 2018 “Final Countdown” 30 minute AMRAP: 10/8 Cal Row 9 Plate Ground-To-Overhead (45/25) 8 TBM Dumbbell Cleans (50/35) 7 Toes To Bar 6/arm Dumbbell Snatch (50/35) 5 Burpees to a… Read more »