Workout of the Day

WOD 10/7/15

Strength 5 rounds of: :30 ME Front Squats @ 70% rounds 1&2, 80% rounds 3-5 :30 Rest :30 Shoulder Taps (back facing wall) :30 Rest Conditioning 5 rounds for time of: 20 Wall Balls 20/14# 10 Hang Power Snatches 95/65#… Read more »

WOD 10/5/15

Strength 1b) 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex (try to go up from last week), rest 2:00… Read more »

WOD 10/2/15

Strength 15:00 to establish a 3RM Front Squat. Conditioning For time: 100′ HS Walk 50 C2B Pullups 40 GHD Situps 30 KB Thrusters 24/16kg 20 Weighted Pistols (alternating) 24/16kg 10 Power Snatches 155/105# Come to Outsiders CrossFit after to watch… Read more »

WOD 10/2/15

BBG EMOM for 7:00- 2 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a max double for the day Conditioning (25 min cut) 4 rounds of: Row 500m 25 Double-Unders Rest 1:1

WOD 10/1/15

BBG 1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a near maximal complex, rest as needed 2) 5X3 Split Jerk (with 3 count OH… Read more »

WOD 9/30/15

Strength/Skill 5 rounds of: :30 ME Front Squats @ 70% rounds 1-3, 80% rounds 4 & 5 :30 Rest :30 Shoulder Taps (back facing wall) :30 Rest Conditioning 12:00 AMRAP of: 10 Wall Balls 20/14# 10 TTB 10 OHS 115/75#… Read more »

WOD 9/29/15

Strength 4X60 sec. Ring L-Sit Hold – rest 90 sec. Conditioning 1) 2X500M Row @ 90% of fastest 500m – rest 1/2 2) 2X1000M Row @ same pace as #1 – rest 1:1 3) 2X500M Row @ AFAP – rest… Read more »

WOD 9/28/15

BBG 5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) Conditioning 15-12-9 of: Thrusters 135/95# Bar Muscle-Ups

WOD 9/26/15

Strength 15:00 to establish a 3RM Front Squat. Conditioning 4 rounds for time of: 75 Double-Unders 10 Deficit HSPU 4/3″ (kipping is allowed) 5 Power Cleans @ 70% of 1RM Power Clean

WOD 9/25/15

Strength 1) 4X3 Strict Press + 5 Push Press – work to max (up from last week), rest 2:00 2) 1X3 Strict Press + ME Push Press – use heaviest load from #1 Conditioning 10 rounds for time of: 250′… Read more »