Workout of the Day

WOD 1/6/15

BBG Every 2:00 for 12:00 (7 total sets): 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)   Begin between 60-70% of 1rm CJ and work to a… Read more »

WOD 1/5/16

Strength 1a) 4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups – rest 1:30 1b) 4X8 Thrusters – heaviest possible, rest 1:00   Conditioning (30:00 cut) 5 rounds of: 30 Wall Balls 20/14# 25 Calorie Row 20 TTB Rest 1:00 after… Read more »

WOD 1/4/16

BBG 1) 5X1 Snatch @ 80% – rest 1:00 2) 5X1 Clean & Jerk @ 80% – rest 1:00 Conditioning “Jackie” For time: Row 1k 50 Thrusters 45# 30 Pullups

WOD 12/31/15

Regular schedule today! Benchmark 1RM any lift   Conditioning “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats   “Mary” Complete as many rounds as possible in 20 mins of: 5… Read more »

WOD 12/30/15

BBG EMOM for 10:00- 1 High Hang Clean (from mid-thigh) + 1 Hang Clean + 1 Jerk @ 80% of max for the complex Conditioning 3 rounds for time of: 15 Front Squats 185/130# (no racks) 30 6″ Target Burpees… Read more »

WOD 12/29/15

BBG EMOM for 10:00- 2 Position Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee) @ 70% of max Snatch Conditioning 20:00 AMRAP of: 40 Calorie Row 20 TTB 10 Strict HSPU

WOD 12/28/15

BBG 15:00 to establish a 1RM Snatch or Clean & Jerk.   Conditioning 15 minute AMRAP of: 3 Rope Climbs 15′ 7 Thrusters 155/105# 21 Row for Calories

WOD 12/26/15

Regular schedule tomorrow. No Sunday open gym. BBG Every 1:30 for 9:00 (7 total sets)- 1 Power Clean & Push Jerk – begin around 75% of max PC&PJ and work to a max single for the day Conditioning “Framanda” For… Read more »

WOD 12/24/15

AM Classes only!   Strength 1a) 1X3@80%, 2X2@85%, 1X1@95%, 1X1@100% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.   Conditioning For time: 50 Double-Unders 15 OHS 135/95# 100 Double-Unders 30 OHS 135/95#… Read more »

WOD 12/23/15

Strength 1a) 4X5 reps of: 1 Strict TTB + 1 Strict Pullup + 1 Strict C2B Pullup – (1+1+1 = 1 rep, each rep should be completed UB) rest 90 sec. 1b) 4X10 Strict 4/3″ Deficit HSPU AFAP – rest… Read more »