WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Poker in teams of 3-4 ] Hearts: Burpee Spades: Sit-up Diamonds: KB Clubs: Box Jump Joker= 800m run L1- 53/35, 24/20 L2/M-44/26, 20/14 L3-35/18, 14/8″ plate 40min CapRead More

WORKOUT OF THE DAY: STRENGTH: F Squat 3.3.3.3.3 building WOD: [ Amanda (Test) ] 9-7-5 M-up Snatch (Full) or- 18 CTBs 9 Snatches (Full) 14 CTBs 7 Snatches (Full) 10 CTBs 5 Snatches (Full) L1-M-up, 135/95 L2/M-CTB, 115/80 L3- Pull-up, OHS 95/65 14min  Read More

WORKOUT OF THE DAY: STRENGTH: BB wt. step-up, 6/ side, Building 20/16″ ht of box WOD: [ 8min AMRAP ] 5 burpee Box Js 8 TTB 8min AMRAP L1- 24/20, TTB L2/M-20/14, Knee Raise L3- 14/8, Bench Roll-upsRead More

WORKOUT OF THE DAY: STRENGTH: Rope Climb practice For 10 minutes either work on Rope climbing techniques or perform a 10 min OTMEM of 5-7 Strict V-rows WOD: [ Partner WOD ] 20min AMRAP 30 Wall Balls 30 Push-ups 30 KB SDLHPs 200m Run with MB/ KB- choose who carries which L1-30/20 to 10′, 53/35 L2/M-20/14 to...Read More

WORKOUT OF THE DAY: STRENGTH: Strict Press 1.1.1.1.1. Building (compare to 6 weeks ago) WOD: [ Cluster ]  6 Clusters (squat clean thruster) 36 D unders x 6 rounds 12min Cap L1-155/105 L2/M-95/65 L3-65/45, 2 x singles 10min  Read More

WORKOUT OF THE DAY: STRENGTH: Re-Testing, Max Strict Pull-up (note score), + 3 more ME sets on 2mins WOD: [ Testing Day 2-Helen ] 400m Run 21KB Swings 12 Pull-ups X 3 rds L1- 400m, 53/35, bw L2/M-300m, 44/26, bw L3- 200m, 35/18, Banded 15min CapRead More

WORKOUT OF THE DAY: STRENGTH: N/A WOD: [ Re-Testing Day 1 ] Power Lifting Total 15min to find each Max- B Squat Bench Press DL 45minRead More

WORKOUT OF THE DAY: STRENGTH: Deload Week- DL 10.8.6.4.2 Building to ~80% of 1rm WOD: [ 2 min to Complete ] 200m Run ME P Clean & jerk rest 1 min x 4 rounds 12 min total L1-185/135 L2/M-135/85 L3- 75/45 15minRead More

WORKOUT OF THE DAY: STRENGTH: Pistol Practice -Practice 8-10 reps per side of either: -Step-downs -Assisted pistols with Rope/ band -Pistols to target (MB or step) -Pistols (Full) WOD: [ In it for the Long Run ] Row 1,000m (5min Cap) 100 Squats Tire Drag 300m Run 800m (4min Cap) 40 TTBs 25min Cap  Read More

WORKOUT OF THE DAY: STRENGTH:Pull-up 2-3 reps OTMEM x 10mins, with a pull-up version that is more challenging then your previous 3 weeks WOD: [ Reeve ] 10 1 Arm DB Snatches (5L+5R) 10 Box Jumps 20 Sit-ups x 5 Rds L1-65/40, 24/20″, Strict Sit-up L2/M-45/30, 20/14″, Butterly Sit-up L3- 30/15, 14/ Plate, DB anchored...Read More