WORKOUT OF THE DAY

Tuesday – 170926

  • Our next Free Class goes Tuesday evening at 6:30pm. Beginners welcome. Register here.

Workout of the Day:
Clean Grip Deadlift
3-3-3-3-3

5 Rounds for Time:
100m Farmers Carry (45s/35s)
30 Double Unders
10 DB Shoulder-to-Overhead (45s/35s)

Post loads and time to comments.

Monday – 170925

  • Our next Free Class goes Tuesday evening at 6:30pm. Beginners welcome. Register here.

Workout of the Day:
Overhead Squat
5-5-5-5-5

3 Rounds for Time:
10 Hang Power Clean (135/95)
15 Ring Dips

Post loads and time to comments.

Saturday – 170923

Workout of the Day:
“Annie are you OK?”
For time:
21-15-9
Run 300/200/100m runs before each round
DB Thrusters (45s/35s)
KB Sumo Deadlift High Pull (70/53)
Burpee
Medball Clean (20/14)
Wallball (20/14-10)

Post time to comments.

Thursday – 170921

  • Our next Free Class goes Thursday at 5:30pm. All levels welcome.

Workout of the Day:
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Compare to 160428.

 

Wednesday – 170919

Workout of the Day:
Overhead Squat
1-1-1-1-1

“Tabata Something Different”
Complete 8 intervals each of 20 seconds of work followed by 10 seconds of rest where the intervals are:
Pushups
Overhead Squats (45/25)
Kettlebell Swings (35/25)
Wallballs (20/12)

Compare to 160705

Post loads and total completed repetitions to comments.

Tuesday – 170919

Workout of the Day:
For time:
60 Burpees
60 Knees-to-Elbows
60 KB Swings (35/25)
60 Box Jumps (24”/20”)
60 Double Unders

Post time to comments.

Monday – 170918

  • Our next Free Class goes Thursday at 5:30pm. All levels welcome. Sign-up here.
  • Chives, tomatoes, green beans, kale, basil, and oregano will be available at afternoon WODs today by donation. Happy eating!

Workout of the Day:
Clean and Jerk
1-1-1-1-1

“Fran”
For time:
21-15-9
Thrusters (95/65)
Pullups

Compare to 170703 and 160222.

Post loads and time to comments.

Friday – 170915

  • Summer squash, chives, tomatoes, green beans, basil, thyme, mint and kale will be available at WODs today by donation. Happy eating!
  • Our next Free Class goes Friday at 4:30pm. All levels welcome. Register here.

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