Workout of the Day

No rest for the weary

Floor Press – 3RM

5 rounds with 1 minute per station:
Start every minute with 5 Wall Balls, then continue with max reps of each movement.
Power Cleans
Toes to Bar
Push Jerks

Weights – 135/95#/60%

Score is total reps (not including wall balls)

Mental prep - CHECK!

Mental prep – CHECK!

Partner WOD

With a partner, complete each three minute station. There will be a one minute rest between exercises. One partner will be working at a time. You’ll add your reps at the end to get a team total. Also, each team will start at a different station (randomly drawn).

Station 1: Push Press (45#)
Station 2: Pullups
Station 3: Thrusters (45#)
Station 4: Double Unders
Station 5: Burpees
Station 6: Box Jumps (24/20″)

Taking a quick break

Taking a quick break

Friday’s QOD

If they made a movie about your life, who would play the lead role?

We have women’s and men’s shorts for sale. As well as winter hats. There are some samples at the gym. Order will be made in a couple weeks.

OHS x5

5 rounds
9 Deadlifts
6 Hang Power Snatch
3 OHS (135/95#/70%)

Compare to Jan.24/12


It’s a burpee kind of day

Hang Cleans – 3RM

4 rounds
25 Burpees
Rest 1 min

Compare to June 7/13



200 Single Unders
50 Squats
40 Situps
30 Pushups
20 Chinups
400 Single Unders
20 Burpees
30 Wall Ball (20/14# @ 10′)
40 Box Jumps (24/20″ Games-style)
50 Kettlebell Swings (53/35#)
200 Single Unders

*30 min cap

*Option: Half reps for skips and minus 10 on other reps

Compare to Feb.23/14