Workout of the Day 5 rounds for reps of: 1 minute of box jumps, 24/20-in. box 1 minute of wall-ball shots, 20/14-lb. ball @ 10’/9′ target 1 minute of rowing (calories) Rest 1 minute Post total reps completed Post your…

Read more →

Workout of the Day 4 rounds for time of: 30 push-ups 115/75-lb. front squats, 20 reps 115/75-lb. push presses, 20 reps 30 GHD sit-ups (hand-to-floor) L4=Rx L3=95/65 L2=75/55 – GHD sit-ups to horizontal L1=65/45 – Abmat sit-ups Post your scores…

Read more →

Workout of the Day For time: Row 5km Compare to 160930 Post your scores to the Whiteboard. Transfer your data from here.  

Read more →

Workout of the Day 300 Russians For time and with a partner, complete 300 combined reps of Russian kettlebell swings, 1.5 pood/ 1 pood. Every time the partner on the kettlebell pauses or sets the kettlebell down, partner’s must perform…

Read more →

Workout of the Day Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted. Transfer your data from here.

Read more →

Workout of the Day Ring Dip Biathalon For time: 18 Ring dips Run 400 meters 15 Ring dips Run 400 meters 12 Ring dips Run 400 meters For every break on the dips, perform 5 steps walking lunge at the…

Read more →

Workout of the Day Deadlift Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme whereby you aim for your maximum load on round 4,and reduce to 60-70% for the final 2 rounds Post your scores to the Whiteboard. Transfer…

Read more →

Workout of the Day “Randy” For time: 75 Power Snatches (75/55) Compare to 160819 Post your scores to the Whiteboard. Transfer your data from here.  

Read more →

Workout of the Day “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next. Compare to 170221 Post your scores to the Whiteboard.

Read more →

Workout of the Day Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max reps for 1 minute…

Read more →