Workout of the Day

Mon 9-24-18 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Squat/Lunge Complex (8×6 AHAP) 4 Back Squats + 2 Lunges (L+R) = 6 reps Metcon 10 Rounds for time: 200m Run 15...

Workout of the Day

Sun 9-23-18 Lynne 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups This is an interesting WOD. Score is total reps, time is not a factor. 5 attempts at each movement to get max unbroken reps. If you are scaling the bench press use a weight you can get about...

Workout of the Day

Sat 9-22-18 Squat Warm Up Row 500m 2 rounds: 20 Leg Swings Lunge down (with twist) Butt-kickers back 10 Goblet squats w/hold High Kicks down Spiderman crawl back Feeks For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter...

Workout of the Day

Fri 9-21-18 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Front Squat (6 x 5 AHAP)...

Workout of the Day

Thur 9-20-18 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Hang Snatch (EMOM 16:00, working up to a 1RM) Metcon AMRAP 11:00 1 Handstand Push Up 1 Wall Ball Shot...

Workout of the Day

Wed 9-19-18 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts Metcon...