Workout of the Day

15 Feb
1

“Giddy Up”   For time:   10 Strict Presses (wt 1) 50 Double Unders 10 Push Presses (wt 2) 50 Double Unders 10 Push Jerks (wt 3) 50 Double Unders   10 Cleans (wt 3) 50 Double Unders 10 Power Cleans (wt 2) 50 Double Unders 10 Thrusters (wt 1) 50 Doub ... Continue Reading

14 Feb
3

AMRAP in 20 minutes: 30 RKB Swings (24/16kg) 20 Box Jumps (24/20″) 15 Ring Dips 100m Run

13 Feb
2

Cf Kids at 5pm (no regular class at this time)   A) OHS 15 RM   B) Front Squat 3 – 3 – 3   C) For time: 30 Calories 10 TGU (20/15kg) 30 Bar Hang Shoulder Taps   – 6 minute cap

12 Feb
3

A) “Zimmerman” AMRAP in 25 minutes: 11 Chest-to-Bar Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU or B) Rotating EMOM for 25 minutes: 5 – 10 Pull-Ups 5 – 10 Deadlifts 5 – 10 HSPU 10 – 15 Calories Rest or 10 – 50 Dou ... Continue Reading

11 Feb
3

A) Bench Press 1RM   B) AMRAP in 5 minutes: 10 Goblet Squats (20/15kg) 10 Lateral Platform Jumps   C) AMRAP in 5 minutes: 10 Alt DB Snatches (20/15kg) 5 HR Pushups

10 Feb
3

A) EMOM x 8 Power Clean + Hang Clean + Front Squat   B) “Open 13.4” AMRAP in 7 minutes: 3 G2OH (62.5/45kg) 3 Toes-to-Bar 6 G2OH (62.5/45kg) 6 Toes-to-Bar 9 … 9 …

08 Feb
1

A) Alternating EMOM for 10 minutes:   5 Hang Power Snatches   5 – 10 Pull-Ups   B) Partner WOD   AMRAP in 12 mins:   10 SDHP (35/25kg) (^50/35kg) AMRAP Rope Climbs (please bring shin protection)   200m Run   – each partner must complete 10 ... Continue Reading

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