Workout of the Day Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score each of the Tabata totals separately.…

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Workout of the Day Dodgeball Post your scores to the Whiteboard.

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Workout of the Day (A.M. & P.M.) Thruster Find your 3 rep max. Use a 5-5-3-3-3 rep scheme CFWU AMRAP WOD As many rounds as possible in 10 minutes of: 10 calorie row 10 pushups 10 situps 10 squats 10…

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Workout of the Day Futsal Post your scores to the Whiteboard.  

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Workout of the Day (A.M. & P.M.) Complete as many rounds as possible in 15 minutes of: 10 Box step ups with kettlebell, 24″/20″, 1 pood/12 kg 15 kettlebell swings, 1 pood/12 kg 20 Trunk twists with kettlebell, 1 pood/12…

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Workout of the Day Complete as many rounds as possible in 10 minutes of: 10 Toes-to-bar 15 Pushups 20 Squats MWF A.M. “Row-Lynne” With a barbell set to your benchpress 10 RM, Work for 5 rounds wherein for each round,…

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Workout of the Day “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups If you cannot yet HSPU, but can kick up to a handstand against a wall, substitute that with a slow negative descent on…

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Workout of the Day Back Squat Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 160408 (some of you, anyway). Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Compare to 160107 Post your results to the Whiteboard. Transfer your data from here.

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Workout of the Day (A.M. & P.M.) Complete as many rounds as possible in 12 minutes of: 9 Wall ball shots 12 Medicine ball cleans 15 Hip extensions Men use 20# ball and shoot to a 10′ target, women use…

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