January 10, 2019 WOD
5 rounds for time of: 400-m run 15 thrusters 10 burpees Men: 75 lb. Women: 55 lb. Scaling Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is Read More …
Greatness From Small Beginnings
5 rounds for time of: 400-m run 15 thrusters 10 burpees Men: 75 lb. Women: 55 lb. Scaling Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is Read More …
Clean and jerk 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable with heavy clean and jerks, add a few reps to the early sets so Read More …
5 rounds for time of: 400-m run 10 overhead squats Men: 135 lb. Women: 95 lb. Scaling A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as Read More …
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 53-lb KB, 45-lb. push press, 20-lb. ball to 10′ Women: 20-inch Read More …
Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of Read More …
Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.
Deadlift 10-10-10-10-10 reps Scaling Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes Read More …
50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. box Scaling This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Read More …
Closed, happy new years!
Benchmark Day! Open gym from 7-10am and from 4-7pm