Workout of the Day

Tuesday 180724 – Beginner

Skill L-sit Strength A1. Kettlebell or Dumbbell Push Press 4×8-10/arm A2. 4x Max Effort Parallette L-Sit (Scaled: Tuck Hold) A3. 4×45-60 second Box Handstand Hold Compare to 7/16/18. For your L-sit, choose a progression that allows you to hold the… Read more »

Tuesday 180724 – Experienced

Strength A1. 4×10 Strict Press, increasing A2. 4×10 Back Squat, increasing Note: We are starting to work on higher volume pressing and back squats for the rest of the summer. Please write down your weights, so you can track your… Read more »

Specialty WODs 7/22-7/29

CFE Sunday 7/22 “Pyramid Helen” For time: Run 1200 m 63 American Kettlebell Swings (24/16) 36 Pull ups Run 800 m 42 American Kettlebell Swings (24/16) 24 Pull ups Run 400 m 21 American Kettlebell Swings (24/16) 12 Pull ups… Read more »

Monday 180723 – Beginner

Strength Back Squats 6×3, increasing Compare to last week Tuesday 7/17/18. Conditioning 3 rounds of 2:30 minute AMRAP: Row 250/200 m Max Reps Wall Balls (20/14) Rest 2:30 minutes

Monday 180723 – Competition

A. 3 rounds: 10/leg Kettlebell or Dumbbell Kossacks (light weight, as low as comfortable with 3 second pause at end range) 10 Alternating Jumping Lunges (quality over speed) B. Squat Clean 2×3 (40%) 2×2 (50%) 1×2 (60%) 1×1 (70%) 1×1… Read more »

Monday 180723 – Experienced

Barbell Complex Clean Deadlift +Paused Cleans, below the knee for 2 counts+Front Squats (5×1+2+3) Conditioning 5 minute AMRAP: 1-2-3-4…reps of: Deadlift (275/185) Single Arm Push Press (Dumbbell 50/35 or Kettlebell 24/16) Compare deadlift weights used last Tuesday 7/17/18.

Sunday 180722 – Beginner

Barbell Complex Every 2 minutes for 10 rounds complete: 3 Clean Deadlift+3 Hang Cleans+3 Front Squats Conditioning 5 rounds for time of: 5 Pull ups (Rx+ Chest to Bar) 5 Burpees 5 Thrusters (95/65) Note: This is a very fast… Read more »