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Workout 9.14.22

Workout 10 sets on the 3:00 start:15 back rack hold at 100% of max back squat300m run max unbroken toe plank in the remaining time ...
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Workout 9.13.22

LiftEvery 2:00 for 5 rounds6 Bench press @3011–building to a very hard effort ThenEvery 3:00 for 3 rounds6 Bench press @3011–75-80% of what you hit ...
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Workout 9.12.22

Workout“Helen”Compare to 4.20.22 3 Rounds For Time400 meter Run21 Kettlebell Swings Green/yellow12 Pull-Ups We are doing this before strength today LiftBent over rows–x10 at a ...
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Workout 9.10.22

LiftEvery 2:00 (alternating) for 8 total rounds4/3/2/1 Hang power cleans 5/5/5/5Bench press Workout“Farewell Stan!” For time:2009 M row (year he joined!)10 Power cleans at 80% ...
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Workout 9.9.22

Workout 30:00 of10 ghds800m run:15 ring support hold score–slowest 800
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Workout 9.8.22

Lift6/4/2/4/6Front squatsTry to go up on the way back down Skill work–kipping pullups1 round after each set of fs of:Level 1: kip swings. Negatives, chin ...
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Workout 9.7.22

LiftSumo deadliftsIn 20:00, find a heavy single for the day Suggested build strategy5 at 50%5 at 60%3 at 70%3 at 80%1 at 85%1 at 90%1 ...
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Workout 9.6.22

Workout 3:00 AMRAP/1:00 rest x 3 rounds20 Row strokes10 pushups- 1 sec pause at the top each time rest 3:00 3:00 AMRAP/1:00 rest x 3 ...
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Workout 9.5.22

Labor Day Workout (only one class today at 8:30am) The Don “The Don” is a hero WOD that is dedicated to U.S. Marine Corporal Donald ...
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Workout 9.3.22

Lift12:00 EMOMMin 1: 2 hang power cleans–start at around 70% and buildMin 2: 4 barbell bench press–2 sec pause in the bottom Workout2/2/2/3 intervalsrest 1:00 ...
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