Daily WOD

We are running the Open workout in today's classes. If you intend to do the workout on Monday then it will need to be done during one of our regular class times and this is only acceptable for registered athletes. We do not want people...

The first Open workout will be released this morning. The workout will be programmed on Saturday for all three sessions. If you have registered for the Open and cannot get to the Saturday classes try to get to the gym this afternoon and get it...

For time: 8 x 5 Pull-Ups (^C2B) 5 Pushups (^Burpees) Rest 2 minutes 100 Double Unders (^200) Rest 2 minutes 8 x 2 Deadlifts (60/40kg) (^80/60kg) 2 Hang Power Cleans (60/40kg) (^80/60kg) (unbroken reps for each round to count) httpv://www.youtube.com/watch?v=5Dx4qAl5GCY...

A) Push Jerk 3 RM B) 3 x 7 x 70% of 3RM C) Optional finisher 2km Row httpv://www.youtube.com/watch?v=_CgoVGxsVqs...

Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) Congratulations on your first muscle-up Gary. Many more to come.  ...

A) “Betty” 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") or B) “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) httpv://www.youtube.com/watch?v=RMaGrM7tabI&feature=youtu.be...

Deadlift 10 x 3 - Start at 50-60% of 1RM for the first set and increment up to 80-85% of 1RM by set 6 and hold across the rest of the sets. httpv://www.youtube.com/watch?v=Kyo0ZJS0EZQ...

For time: 800m Run 40 Double Unders (^80) 20 Pull-Ups (^Chest-to-Bar) Rest 3 minutes 800m Row 40 Double Unders (^80) 20 Power Cleans (50/35kg) (^Thrusters) - Bonus optional finisher if you complete the workout under 20 minutes (including the 3 minute rest) ...

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