Workout of the Day 1 Mile Run (Do this some time this weekend if you didn’t get to complete it on Friday). Compare to 151006 Post your results to the Whiteboard. Rhetoric Results: M.M. 6:33, B.R. 6:51, J.F. 6:58, T.F.…

Read more →

Workout of the Day Pull-up and double squat ladder Every minute, on the minute, perform the corresponding number of reps of each movement until no longer able. Perform 1 pull-up and 2 squats during the first minute; then perform 2…

Read more →

Workout of the Day 3 rounds for time of: 30 sumo deadlift high-pulls @ 1/3 BW 20 supine burpees with a 10# medicine ball 15 thrusters @ 1/3 BW For the supine burpees, begin from the standing position holding the…

Read more →

Workout of the Day Partner WOD! Based on “Scooter” Perform as many rounds as possible in 25 minutes of: 20 double-unders 10 pullups 10 pushups 1 run around the outside perimeter of the gym For this AMRAP, have one partner…

Read more →

Workout of the Day Push Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. then Max Plank Hold Post your max plank hold time and max weight to the Whiteboard, and note the weights used in the ascent…

Read more →

Workout of the Day “Karen” For time: 150 Wall-ball shots then Max Rep Push-ups Post your scores to the Whiteboard. Transfer your data from here. Remember that “Rx” is only reserved for when you make it to 20# @ 10′…

Read more →

Workout of the Day 3 rounds for time of: 800m run 12 reps bench press @ 65-100% bodyweight 12 strict pull-ups Post weight used and any modifications to the Whiteboard. Transfer your data from here. Logic athletes: Don’t forget to…

Read more →

Workout of the Day 4 rounds for time of: 50-ft. walking lunge with overhead weight (@20-25% of 5RM split jerk) 21 burpees Also, read this. Post your scores to the Whiteboard. Transfer your data from here.  

Read more →

Workout of the Day “Diane” for beginners 21-15-9 reps, for time: Sumo-deadlift (85% of 5RM) Handstand push-ups Post your times, weights used, and modifications to the Whiteboard. Transfer your data from here.  

Read more →

Workout of the Day As many reps as possible in 7 minutes of: Strict burpees For strict burpees, from a standing position, bend down to place hands immediately outside of feet, kick legs straight back in a strict push-up position,…

Read more →