Workout of the Day

Thursday, August 17, 2017

MAIN WOD BENCHMARK!! “Jackie” For time: 1000m Row 50 Thruster 20kg 30 Pull ups   COMP WOD “Super Jackie” For time: 1000m Row 50 Thruster 20kg 30 Pull ups Rest 2 mins 500m Row 25 Thruster 20kg 15 Pull ups… Read more »

Wednesday, August 16, 2017

MAIN WOD EMOM Death By… M1 1,3,5.. Burpees over bar M2 2,4,6.. Hang Clean and Jerk 50/35   COMP WOD EMOM Death By… M1 1,3,5.. Burpees over bar M2 2,4,6.. U/B Hang Cluster 50/35   GYMNASTICS A1) Ring Beat Swings… Read more »

Tuesday, August 15, 2017

MAIN WOD 6 rounds AMRAP 3 min 400m Run 20 Power Snatch 45/30 Rest 2 mins Score is snatches   COMP WOD Hunters Club 7:30PM

Monday, August 14, 2017

MAIN WOD 3 rounds for time: 200m Run 25 Wall Balls 20 KB Americano 55/35 250m Row 20 Walk walk Shoulder touch max U/B Pull ups Every 3 mins rest 1 min   COMP WOD 3 rounds for time: 250m… Read more »

Sunday, August 13, 2017

GYMNASTICS A) Handstand Holds on Wall 20 sec x 8 ( B) Handstand Walk (Floor or off Wall) 25 ft X 6 C) Strict HSPU (20X0) 3 x 10 D) core strength In 8 Minute Window Accomplish 3 mins of… Read more »

Saturday, August 12, 2017

MAIN/COMP WOD In teams of 2 divided any way 3 rounds for time: 21 Front Squats 60/45 18 Burpee over bar 15 Clean 60/45 12 Toes to bar 9 HSPU 6 Thruster 60/45 3 Chest to bar/ MU At all… Read more »

Friday, August 11, 2017

MAIN WOD Death by EMOM M1 2,4,6,8… KB OH Back lunge M2 3,5,7,9… KB Americano M3 4,6,8,10… KB Snatch M4 5,7,9,11… KB Russian swing   COMP WOD Hunters Club starts at 6:30PM   GYMNASTICS (No Class) A1) Weighted Strict Pull… Read more »

Thursday, August 10, 2017

CROSSFIT BENCHMARK “Helen” 3 rounds for time: 400m Run 21 Americano 55/35 12 Pull ups

Wednesday, August 9, 2017

SURPRISE WEDNESDAY     GYMNASTICS A) Ring Muscle Ups or Baby Muscle Ups 1-2 x 8 (rest 90 second between sets) B1) Strict HSPU (30X0) 2 x 4 B2) Kipping HSPU (21X1) max x 4 (rest 2 minutes between sets)… Read more »

Tuesday, August 8, 2017

MAIN WOD EMOM 30mins M1 – 4,6,8,4,6,8 Burpee over bar M2 – 20 Double unders M3 – 5 Clean and Sh 2 OH [50/35]   COMP WOD EMOM 30mins M1 – 5 Cluster [45/30] + 5 pull up M2 –… Read more »