Workout of the Day

Warm-up:
Shoulder pass throughs, 10/
Inch worms, 10/
Pushups, 10/
Squats, 15/
250m row
X2

WOD:
Back squat:
10-10-10
Rest 5-10 minutes and then:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Read more >

Warm up:
Inch worms, 10/
Pigeon pistols, 10/
Walking Samson stretch, 10 steps/
Squats, 10/
Pullups, 10/
Pushups/10
X2

WOD:
Power clean:
3-3-3-3

Rest 10 -15 minutes and then:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post loads and times to comments.

Read more >

Bench Press Improvision;

Read more >

Warm-up:
Inch worms, 10/
pushups, 10/
shoulder pass throughs, 10/
pullups, 10/
pigeon pistol walk, 10 steps/
squats, 10/
Samson stretch, 10 steps
x2

WOD:

Front squat:
8-8-8

Rest 10-15 minutes and then:

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb db), Mikko Salo 5:53, Kristan Clever 6:03 (35lb db), Miranda Oldroyd 11:13 (40lb db). Post time to comments.

Read more >

Warm-up:
Inch worms, 20 ft/
strict pullups, 10/
walking samson stretch, 20 ft/
butt kicks, 25 yards/
high knees, 25 yards/
sprint, 25 yards
x2

WOD:
“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.

Read more >

Warm up:
10 shoulder pass throughs/
walking samson stretch, 10 steps/
10 pushups/
10 inch worms
x2

WOD:

Push Press:
3-3-3

rest 10 and then:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Read more >

Read more >

Warm up:
Butt kicks, 25 yards/
10 squats/
high knees, 25 yards/
10 pushups/
lay on back to spring, 25 yards/
10 pullups
10 steps samson stretch
x2

WOD:

Step up:
8-8-8
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Read more >

Warm-up:
10 steps samson stretch/
10 steps pigeon pistol/
10 steps stripper stretch/
10 slow muscle up transitions

WOD:

Power Snatch
3-3-3-3

rest 10-15 minutes and then:

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.

Read more >

Read more >