Tuesday, September 26, 2023
Workout
Of The Day
In Gym
for time:
40-30-20-10
toes-to-bar
step-up @ 50/35-lbs., 24/20" platform
Monday, September 25, 2023
Workout
Of The Day
In Gym
"Diane"
for time:
21-15-9
deadlift @ 225/155-lbs.
handstand pushup
then, 3 sets for quality:
3-5 Turkish get-up per side
Sunday, September 24, 2023
Workout
Of The Day
In Gym
for time, performing 10 shuttle runs at the start of each round:
9-15-21-27
v-up
dumbbell thruster @ 60/40-lbs.
1 shuttle run = 25-ft. down, 25-ft. return
Saturday, September 23, 2023
Workout
Of The Day
In Gym
every 2 minutes for 15 rounds:
2 (power clean and jerk)
Friday, September 22, 2023
Workout
Of The Day
In Gym
“Posh Spice”
as many rounds as possible in 12 minutes:
12x back squat @ bodyweight
21/18 calorie row
Thursday, September 21, 2023
Workout
Of The Day
In Gym
for time:
50x double under
60x deficit pushup, 4" deficit
30x pull-up
100x double under
40x deficit pushup
20x pull-up
200x double under
20x deficit pushup
10x pull-up
Wednesday, September 20, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for five minutes:
2 behind-the-neck push press (snatch grip)
then, every minute, on-the-minute, for 10 minutes:
1 power snatch + 1 hang squat snatch + 1 overhead squat
Tuesday, September 19, 2023
Workout
Of The Day
In Gym
four rounds for time:
5x rope climb, 15-ft. rope
400m run
Monday, September 18, 2023
Workout
Of The Day
In Gym
“Fight Gone Two Rounds!”
two rounds for max reps:
90 seconds: wall ball @ 20/14-lbs. (reps)
90 seconds: sumo deadlift high-pull @ 75/55-lbs. (reps)
90 seconds: box jump, 20″ platform (reps)
90 seconds: push press @ 75/55-lbs. (reps)
90 seconds: row (calories)
90 seconds: rest
In this workout you will move from each of the five stations after 90 seconds. This is a 7.5 minute round with a 90-second break between rounds.
Sunday, September 17, 2023
Workout
Of The Day
In Gym
for time: 75x double under 42x weighted sit-up @ 25-lbs. 42x single-arm snatch @ 55/35-lbs. (alternating, total) 30x weighted sit-up 30x single-arm snatch 18x weighted sit-up 18x single-arm snatch 75x double under
Saturday, September 16, 2023
Workout
Of The Day
In Gym
for time and reps: every minute, on-the-minute, for 16 minutes: Min. 1 | max handstand hold Min. 2 | dumbbell shoulder press @ 70/50-lbs. Min. 3 | max hang from a pull-up bar Min. 4 | strict pull-up – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute.
Friday, September 15, 2023
Workout
Of The Day
In Gym
front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, two sets for quality: 20x front rack lunge
Thursday, September 14, 2023
Workout
Of The Day
In Gym
six rounds for time: 6x clean and jerk @ 135/95-lbs. 12x ring pushup
Wednesday, September 13, 2023
Workout
Of The Day
In Gym
“Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.
Tuesday, September 12, 2023
Workout
Of The Day
In Gym
"The First Sean" three rounds for time: 9x handstand pushup 12x deadlift @ 225/155-lbs. 7x ring muscle-up 9x deadlift
Monday, September 11, 2023
Workout
Of The Day
In Gym
"Rahoi" as many rounds as possible in 12 minutes: 12x box jump, 24/20" platform 6x thruster @ 95/65-lbs. 6x lateral burpee U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk. First posted February 4, 2012 on CrossFit.com. https://www.crossfit.com/workout/2012/02/04#/comments
Sunday, September 10, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 3x swing @ 70/55-lbs. 3x front squat @ 135/95-lbs. 3-calorie row 6x swing 6x front squat 6-calorie row 9x swing 9x front squat 9-calorie row ...Continue adding 3 reps to each movement for every consecutive round.
Saturday, September 9, 2023
Workout
Of The Day
In Gym
three rounds for time: 15x burpee-to-target, 6 inches 50x double under 10x burpee + pull-up, 6 inches 50x cross-over – Athletes may only use one jump rope.
Friday, September 8, 2023
Workout
Of The Day
In Gym
in teams of two, as many rounds as possible in 20 minutes; you may split up the work however you choose: 5x rope climb, 15-ft. 15x dumbbell shoulder-to-overhead @ 100/70-lbs. 5x wall climb *One athlete works at a time.
Thursday, September 7, 2023
Workout
Of The Day
In Gym
deadlift 3-3-3-3-3-3 These are dead stop deadlifts. Begin each round every three minutes. then, three sets for quality: 10-15x strict ring dip option
Wednesday, September 6, 2023
Workout
Of The Day
In Gym
for time: 75x hang squat snatch @ 65/45-lbs. 75x box jump, 24/20" platform *At the top of each minute, complete 5x burpee before moving to the exercises above. Your workout ends when you complete the 65th box jump. There is a 20-minute time limit on this workout.
Tuesday, September 5, 2023
Workout
Of The Day
In Gym
"Running Fran" for time: 21x thruster @ 95/65-lbs. 21x pull-up 400m run 15x thruster 15x pull-up 300m run 9x thruster 9x pull-up 200m run Then, take 10 minutes to build up to a heavy thruster (for the rack) for the day.
Monday, September 4, 2023
Workout
Of The Day
Sunday, September 3, 2023
Workout
Of The Day
Saturday, September 2, 2023
Workout
Of The Day
In Gym
"Forwards or Backwards" for time: 400m run 50-calorie row 400m run 40x single-arm snatch @ 55/35-lbs. 400m run 30x strict chest-to-bar pull-up 400m run *You may choose to perform this workout in forwards or backwards order.
Friday, September 1, 2023
Workout
Of The Day
In Gym
Happy Birthday, Coach Kate! “Pocket Power Ranger” nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total)
Thursday, August 31, 2023
Workout
Of The Day
In Gym
bench press 3-3-3-3-3 *Begin each round every three minutes. Between sets, complete 10x burpee. bent-over row 10-10-10-10-10 *Begin each round every two minutes. Between sets, complete 10x burpee.
Wednesday, August 30, 2023
Workout
Of The Day
In Gym
three rounds for time: 21x toes-to-bar 18x front rack lunge @ 95/65-lbs. 15x sumo deadlift high-pull
Tuesday, August 29, 2023
Workout
Of The Day
In Gym
for time: 24-18-12: dumbbell mini person maker @ 100/70-lbs. *Perform a 100m farmers carry after each set. **Use two dumbbells. ***1 mini person maker = 1 dumbbell pushup + 2 renegade row (L + R) + 1 dumbbell squat clean
Monday, August 28, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x push press @ 115/75-lbs. even minutes: 30-50x double under then, every minute, on-the-minute, for 10 minutes: 5 overhead squat @ medium weights
Sunday, August 27, 2023
Workout
Of The Day
In Gym
for time: 60x dumbbell front squat @ 100/70-lbs. 40x ring dip 20x dumbbell devil's press @ 100/70-lbs.
Saturday, August 26, 2023
Workout
Of The Day
In Gym
10 rounds for time: 9x toes-to-bar 9x deadlift @ 155/105-lbs. 150m run
Friday, August 25, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 8x hang power clean @ 135/95-lbs. 8x box jump, 24/20" platform
Thursday, August 24, 2023
Workout
Of The Day
In Gym
for time: 50-40-30-20-10 calorie row *Between each row, perform 15x thruster @ 75/55-lbs. then, for quality: 10x Turkish get-up per side
Wednesday, August 23, 2023
Workout
Of The Day
In Gym
five rounds for time: 15x chest-to-bar pull-up 25-ft. handstand walk
Tuesday, August 22, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for eight minutes: 1 high hang power snatch + 1 snatch high pull + 1 power snatch then, "Never Felt So Good" in teams of two, complete two eight-minute intervals: row 1000m/800m (partner 1 row in interval one, partner 2 rows in interval 2) 20x synchro burpee max power snatch @ 155/105-lbs. in remaining time --rest exactly one minute between intervals-- This workout is scored by the total power snatches completed. Only one athlete may work at a time on the row and the power snatch.
Monday, August 21, 2023
Workout
Of The Day
In Gym
front squat 10-10-7-7-4-4-1-1 Begin each round every three minutes. then, two rounds: 90 seconds of max double under 90 seconds of max front squat @ 95/65-lbs.
Sunday, August 20, 2023
Workout
Of The Day
In Gym
"MPH Ringer 1" (Adapted from 2019 CrossFit Games) 30-20-10 reps of: burpee toes-to-rings --rest exactly two minutes-- "Ringer 2" (2019 CrossFit Games) 15-10-5 burpee overhead squat @ 135/95-lbs.
Saturday, August 19, 2023
Workout
Of The Day
In Gym
“MPH Shuttle To Overhead” (2022 CrossFit Games) in a three minute window: 400m run max jerk @ 205/135-lbs. –rest one minute– in a five minute window: 600m run max jerk –rest one minute– in a six minute window: 800m run max jerk
Friday, August 18, 2023
Workout
Of The Day
In Gym
"Euclid Sprints" (Adapted from CrossFit Games events) for time: Euclid course (~600m) front rack carry @ 100/70-lbs. --rest exactly two minutes-- Euclid course (~600m) farmer's carry @ 100/70-lbs. --rest exactly two minutes-- 300m medicine ball run @ 20/14-lbs. 200m run 300m farmer's carry @ 100/70-lbs. 200m run --rest exactly two minutes-- 300m run 200m farmer's carry @ 100/70-lbs. 300m run 200m medicine ball run @ 20/14-lbs.
Thursday, August 17, 2023
Workout
Of The Day
In Gym
"Inner Murph, Chipper Style" (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pull-up 200x pushup 300x squat
Wednesday, August 16, 2023
Workout
Of The Day
In Gym
"I'm Setting Booty Traps" (Adapted From 2023 Masters of the DMV) in teams of two, for time*: 30-20-10 handstand pushup deadlift @ 225/155-lbs. wall ball @ 30/20-lbs., 10/9-ft. target *One partner may work at a time. There is a 10-minute time limit to this workout. Then, 10 minutes to establish a one-rep max squat clean.
Tuesday, August 15, 2023
Workout
Of The Day
In Gym
"Intervals" (2023 CrossFit Games) for time: 21x box jump over, 27/23" platform 15 calorie row 9x burpee box jump 21x box jump-overs 15 calorie row 9x burpee box jump --rest 90 seconds-- 9x burpee box jump 15-calorie row 21x box jump over 9x burpee box jump 15 calorie row 21x box jump over
Monday, August 14, 2023
Workout
Of The Day
In Gym
"The MPH Truffle Shuffle" (adapted from 2023 Masters of the DMV) in teams of two, complete as many rounds as possible in 20 minutes; the first two rounds must be done relay style: 3x rope climb, 15-ft. 6x wall climb 9x dumbbell thruster @ 50/35-lb. dumbbells 12x toes-to-bar 30x double under [rd 1]/60x single under crossover [rd 2]
Sunday, August 13, 2023
Workout
Of The Day
Saturday, August 12, 2023
Workout
Of The Day
Friday, August 11, 2023
Workout
Of The Day
Thursday, August 10, 2023
Workout
Of The Day
Wednesday, August 9, 2023
Workout
Of The Day
Tuesday, August 8, 2023
Workout
Of The Day
Monday, August 7, 2023
Workout
Of The Day
Sunday, August 6, 2023
Workout
Of The Day
In Gym
for time: 100x wall ball @ 20/14-lbs., 10-ft. target 100x burpee
Saturday, August 5, 2023
Workout
Of The Day
In Gym
clean and jerk 2-2-2-2-2-2-2 Begin each round every three minutes.
Friday, August 4, 2023
Workout
Of The Day
In Gym
for time: one mile run 35x chest-to-bar pull-up 800m run 25x chest-to-bar pull-up 400m run 15x chest-to-bar pull-up
Thursday, August 3, 2023
Workout
Of The Day
In Gym
four rounds for time: 100m farmer's carry @ 110/70-lbs. 50x double under 500m row
Wednesday, August 2, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 13 minutes: 6x hang power snatch @ 115/75-lbs. 6x overhead squat 12x box jump, 24/20" platform
Tuesday, August 1, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 24 minutes: 1: max strict knees-to-elbows 2: max wall climb 3. max dumbbell front rack lunge @ 100/70-lbs. 4: rest
Monday, July 31, 2023
Workout
Of The Day
In Gym
deadlift 5-5-5-3-3-3 Begin each round every three minutes. These are touch-and-go reps. tabata bottom-to-bottom squat
Sunday, July 30, 2023
Workout
Of The Day
In Gym
In a 15-minute window, complete: 40x step-up @ 50/35-lbs. 40x strict ring dip 40x single-arm snatch *in the remaining time, complete as many strict ring dips as possible.
Saturday, July 29, 2023
Workout
Of The Day
In Gym
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups.
Friday, July 28, 2023
Workout
Of The Day
In Gym
“Bugaboo” for time: 200x thruster @ 75/55-lbs. *20-minute time limit
Thursday, July 27, 2023
Workout
Of The Day
In Gym
for time: 100x double under 800m run 50x burpee 800m run 150-ft. handstand walk
Wednesday, July 26, 2023
Workout
Of The Day
In Gym
for time: 5-4-3-2-1 rope climb, 15-ft. 25-20-15-10-5 box jump, 30/24" platform
Tuesday, July 25, 2023
Workout
Of The Day
In Gym
"Adrian Rex" as many rounds as possible in 20 minutes: 5x front squat @ 135/95-lbs. 14x pushup *At the top of every four minutes, complete a 20-calorie row before moving to the rest of the workout.
Monday, July 24, 2023
Workout
Of The Day
In Gym
10 rounds, beginning every 2 minutes: 2 hang power snatch + 1 power snatch then, two rounds for quality: 5-7 per side: heavy kettlebell or dumbbell single-arm thruster
Sunday, July 23, 2023
Workout
Of The Day
In Gym
six rounds for time: 20x box jump, 24/20" platform 16x single-arm front rack lunge @ 50/35-lbs. 400m run
Saturday, July 22, 2023
Workout
Of The Day
In Gym
front squat 3-3-3-3-3 Begin each round every three minutes. In between rounds, complete a 200m recovery jog. thruster 10-10-10-10 Begin each round every four minutes. In between sets, complete a 200m recovery jog.
Friday, July 21, 2023
Workout
Of The Day
In Gym
two rounds for time: 30x single-arm snatch @ 70/50-lbs. 25x pushup 40x strict sit-up 25x pushup
Thursday, July 20, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 15x pull-up as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 12x chest-to-bar pull-up as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 9x bar muscle-up -- Rest exactly 1 minute between AMRAPs --
Wednesday, July 19, 2023
Workout
Of The Day
In Gym
"Partner DT" in teams of two, I-go, you-go for 22 minutes: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk
Tuesday, July 18, 2023
Workout
Of The Day
In Gym
for time: 50-40-30-20-10: calorie row 10-20-30-40-50: v-up then, for load and quality: 15 Turkish get-ups per arm – Increase load as you are able.
Monday, July 17, 2023
Workout
Of The Day
In Gym
"Time Priority Long Fran" as many repetitions as possible: 3 minutes: thruster @ 95/65-lbs. 3 minutes: pull-up 2 minutes: thruster 2 minutes: pull-up 1 minute: thruster 1 minute: pull-up then, two rounds for quality: 10-15x good morning @ 95/65-lbs. 20-30x hollow rock
Sunday, July 16, 2023
Workout
Of The Day
In Gym
for time: 21x deadlift @ 225/155-lbs. 42x ring pushup 15x deadlift 30x ring pushup 9x deadlift 18x ring pushup
Saturday, July 15, 2023
Workout
Of The Day
In Gym
2 push press + 2 thruster + 4 front squat 1-1-1-1-1-1-1-1 Begin each round every three minutes. then, practice stationary handstands for 8 minutes.
Friday, July 15, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 50m farmer's carry @ 140/110-lbs. 35x double under 20x step-up @ 70/55-lbs., 24/20" platform
Thursday, July 13, 2023
Workout
Of The Day
In Gym
“Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee
Wednesday, July 12, 2023
Workout
Of The Day
In Gym
“MPH Bears” five cycles, as many complexes as possible in three minutes; rest exactly one minute between cycles: bear complex @ 95/65-lbs. This workout is scored by the number of complexes completed for each cycle.
Tuesday, July 11, 2023
Workout
Of The Day
In Gym
bench press 5-5-5-5-5-5 Begin each round every three minutes. then, as many repetitions as possible: 3 minutes: max strict pull-up 3 minutes: max renegade row with pushup @ 50/35-lb. dumbbells
Monday, July 10, 2023
Workout
Of The Day
In Gym
four rounds for time: 500m row 21x sumo deadlift high-pull @ 95/65-lbs. 400m run
Sunday, July 9, 2023
Workout
Of The Day
In Gym
five rounds for time: 50x double under 3x rope climb, 15-ft.
Saturday, July 8, 2023
Workout
Of The Day
In Gym
"Dawn of Anna" In 11 minutes, build to a heavy push press double (from the rack). Complete at least five sets in this time interval. --rest exactly 3 minutes-- Then, as many rounds as possible in 11 minutes: 30x air squat 8x push press @ 60% of heaviest weight from part 1 (pulled from the floor) 100m run Your score for part one is your heaviest complex. Your score for part two is the total weight lifted across all 11 minutes.
Friday, July 7, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 8 minutes: 5 dumbbell thruster, 2-second pause in front squat then, for time: 10x front squat @ 155/105-lbs. 15x lateral burpee 20x front squat 25x lateral burpee 30x front squat 35x lateral burpee
Thursday, July 6, 2023
Workout
Of The Day
In Gym
for time: 27-21-15-21-27 box jump, 24/20" platform weighted sit-up @ 35/25-lbs. then, three rounds for quality: max kipping pull-up --or-- pull-up option 5-10x strict (weighted) ring dip, 1-second pause at top and bottom --or-- ring dip option
Wednesday, July 5, 2023
Workout
Of The Day
In Gym
power snatch + overhead squat + snatch 1-1-1-1-1-1 Begin each round every 90 seconds. then, for time: 30-20-10 power snatch @ 95/65-lbs. *After each round of snatches, run 200m.
Tuesday, July 4, 2023
Workout
Of The Day
Monday, July 3, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x squat 10x thruster @ 95/65-lbs.
Sunday, July 2, 2023
Workout
Of The Day
Saturday, July 1, 2023
Workout
Of The Day
In Gym
Air Quality Option: as many rounds as possible in 20 minutes: --> switched to 22 minutes 20x dumbbell front rack lunge @ 100/70-lbs. 15x toes-to-bar 100m farmer's carry --> switched to 1-minute farmer's hold Original: as many rounds as possible in 20 minutes: 20x dumbbell front rack lunge @ 100/70-lbs. 15x toes-to-bar 100m farmer's carry
Friday, June 30, 2023
Workout
Of The Day
In Gym
Air Quality Option: "Nancy" five rounds for time: 400m run --> switched to 500m row 15x overhead squat @ 95/65-lbs. Original Option: "Nancy" five rounds for time: 400m run 15x overhead squat @ 95/65-lbs.
Thursday, June 29, 2023
Workout
Of The Day
In Gym
on a 21-minute clock, each piece for time: 0:00-8:00 – 50x burpee + 50x deadlift @ 155/105-lbs. 8:00-15:00 – 40x burpee + 40x deadlift 15:00-21:00 – 30x burpee + 30x deadlift *Total score is combined work time across all three sets.
Wednesday, June 28, 2023
Workout
Of The Day
In Gym
three rounds for time: 24x push press @ 115/75-lbs. 16x box jump, 30/24" platform 8x ring muscle-up
Tuesday, June 27, 2023
Workout
Of The Day
In Gym
back squat 5-4-3-2-2-2-2-2 Begin each round every three minutes. then, Tabata squat + 800m run *This workout is scored by the number of squats completed in all 8 rounds and the time to completion of the 800m run. The 800m run begins as soon as the final round of air squats and 10 second rest interval are complete.
Monday, June 26, 2023
Workout
Of The Day
In Gym
two rounds for time: 10x hand-release pushup 20x single-arm dumbbell hang power clean, alternating arms @ 50/35-lbs. 10x hand-release pushup 1000m row then, four rounds for quality: 5x toes-over-pole 3-5x strict chest-to-bar pull-up/pull-up option
Sunday, June 25, 2023
Workout
Of The Day
In Gym
for time: 21x deadlift @ 275/185-lbs. 400m run 15x deadlift 400m run 9x deadlift 400m run
Saturday, June 24, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 16 minutes: even minutes: 1-3 rope climb, 15-ft. odd minutes: 10-20x wall ball @ 20/14-lbs., 10-ft.
Friday, June 23, 2023
Workout
Of The Day
In Gym
six rounds, as many repetitions as possible: 1 minute: max hang power snatch @ 135/95-lbs. 1 minute: max handstand walk 1 minute: max ring dips --rest exactly one minute between rounds--
Thursday, June 22, 2023
Workout
Of The Day
In Gym
front squat 5-5-3-3-3-1-1-1 Begin each round every three minutes. then, two sets for quality: 10x Kang squat @ 75/55-lbs. 45-second superman hold 45-second weighted plank hold
Wednesday, June 21, 2023
Workout
Of The Day
In Gym
“MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout.
Tuesday, June 20, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 14 minutes: 5x devil’s press @ 45/35-lbs. 5x strict handstand pushup then, three rounds for quality: 30-second L-sit/N-sit hold 5-10x Turkish get-up sit-up per side
Monday, June 19, 2023
Workout
Of The Day
In Gym
"Angie" for time: 100x pull-up 100x pushup 100x sit-up 100x squat
Sunday, June 18, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 14 minutes: 12x front rack lunge @ 95/65-lbs. 50m farmer's carry @ 100/70-lbs. then, "Ab-athon" three rounds for quality: 10-20x barbell roll-out 10-20x barbell Turkish get-up sit-up 10-20x vertical support windshield wiper
Saturday, June 17, 2023
Workout
Of The Day
In Gym
for time: 27-21-15-9: sumo deadlift high-pull @ 95/65-lbs. thruster then, strict muscle-up --or-- banded strict muscle-up --or-- strict pull-up option 5x 1-3 challenging reps
Friday, June 16, 2023
Workout
Of The Day
In Gym
bench press 5-5-5-5-5 Begin each round every three minutes. then, as many repetitions as possible: 2 minutes max double under –15 seconds rest– 2 minutes max pushup –15 seconds rest– 90 seconds max double under –15 seconds rest– 90 seconds max pushup –15 seconds rest– 60 seconds max double under –15 seconds rest– 60 seconds max pushup –15 seconds rest– 30 seconds max double under –15 seconds rest– 30 seconds max pushup This workout is scored by TWO separate numbers: the number of reps of the pushup AND the number of reps of the double under.
Thursday, June 15, 2023
Workout
Of The Day
In Gym
for time: 42x swing @ 55/35-lbs. 21x toes-to-bar 36x swing @ 55/35-lbs. 18x toes-to-bar 30x swing 15x toes-to-bar 24x swing 12x toes-to-bar
Wednesday, June 14, 2023
Workout
Of The Day
In Gym
for time: 500m row 12x box jump, 36/30″ platform 500m row 24x box jump, 30/24″ platform 500m row 36x box jump, 24/20″ platform 500m row
Tuesday, June 13, 2023
Workout
Of The Day
In Gym
“A Rich Heart 2.0” 10 rounds, every three minutes: 6x hang power clean @ 185/125-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up
Monday, June 12, 2023
Workout
Of The Day
In Gym
overhead squat 5-5-5-3-3-3 *Begin each round every three minutes. In between each round, complete a 200m medicine ball run. then, three rounds for time: 11x overhead squat @ 95/65-lbs. 22x lunge jump
Sunday, June 11, 2023
Workout
Of The Day
In Gym
four rounds, for max reps: 2 minutes: row for calories 1 minute: max strict ring dip –2 minutes of rest–
Saturday, June 10, 2023
Workout
Of The Day
In Gym
five rounds for time: 15x deadlift @ 225/155-lbs. 50x air squat then, two rounds for quality: 10x per side: dumbbell Bulgarian split squat
Friday, June 9, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 100m farmer's carry @ 110/70-lbs. 5x bar muscle-up 50x double under
Thursday, June 8, 2023
Workout
Of The Day
In Gym
split jerk 3-3-3-3-3 Begin each round every three minutes. then, five rounds for quality: 7-10x heavy strict dumbbell shoulder press 5-10x strict toes-over pole
Wednesday, June 7, 2023
Workout
Of The Day
In Gym
for time: 1-mile run 50x box jump, 24/20″ platform 50x burpee 800m run 35x box jump 35x burpee 400m run 20x box jump 20x burpee Compare results to June 26, 2022.
Tuesday, June 6, 2023
Workout
Of The Day
In Gym
for time: 10-9-8-7-6-5-4-3-2-1 power clean @ 155/105-lbs. chest-to-bar pull-up swing @ 55/35-lbs. Compare results to August 20, 2011.
Monday, June 5, 2023
Workout
Of The Day
In Gym
back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, "Ab domination" four rounds for quality: 10-15x straddle v-up 20-30x hollow rock 15x barbell good morning @ 95/65-lbs.
Sunday, June 4, 2023
Workout
Of The Day
In Gym
in teams of two, for time: 30x bench press @ 205/135-lbs. 2 minutes max double under 10x synchro burpee 30x bench press @ 185/125-lbs. 2 minutes max double under 10x synchro burpee 30x bench press @ 155/105-lbs. 2 minutes max double under 10x synchro burpee *One athlete works at a time on BOTH the bench press and the double unders. Both athletes work at the same time on the synchro burpees.
Saturday, June 3, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 200m run 5x "L" pull-up 25-ft. weighted front rack walking lunge @ 100/70-lb. dumbbells
Friday, June 2, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for eight minutes: 1x low hang power snatch + 1x overhead squat, 2-second pause at bottom then, for time: 50-calorie row 50x overhead squat @ 115/75-lbs. 50x back squat
Thursday, June 1, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 15 minutes: 4-6x strict ring dip 8-14x single-arm hang snatch @ 50/35-lbs.
Wednesday, May 31, 2023
Workout
Of The Day
In Gym
deadlift 5-5-5-5-5-5 These are touch-and-go reps. Begin each round every three minutes. then, as many repetitions as possible in five minutes: 25x plate devil's press @ 45/35-lbs. max double under in remaining time
Tuesday, May 30, 2023
Workout
Of The Day
In Gym
three rounds for time: 20x toes-to-bar 20x burpee + box jump over, 24/20" platform 20x wall ball @ 20/14-lbs., 10-ft. target
Monday, May 29, 2023
Workout
Of The Day
Sunday, May 28, 2023
Workout
Of The Day
In Gym
Olympic Lifting Class (75 minutes) - power clean progressions - jerk practice
Saturday, May 27, 2023
Workout
Of The Day
In Gym
five rounds for time: 3x rope climb 5x (2x dumbbell front rack lunge + 1 thruster) @ 100/70-lbs.
Friday, May 26, 2023
Workout
Of The Day
In Gym
for time: 45-35-25 swing @ 70/50-lbs. *Between each round, complete a 200m medicine ball carry @ 20/14-lbs.
Thursday, May 25, 2023
Workout
Of The Day
In Gym
in teams of two, three rounds for time: 80 calorie row 200x double under 80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row.
Wednesday, May 25, 2023
Workout
Of The Day
In Gym
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.
Wednesday, May 24, 2023
Workout
Of The Day
In Gym
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.
Tuesday, May 23, 2023
Workout
Of The Day
In Gym
10 rounds, every 90 seconds: 1 hang power clean + 2 power clean
Monday, May 22, 2023
Workout
Of The Day
In Gym
five rounds for time: 6x push jerk @ 135/95-lbs. 15x burpee then, practice one of the following for 10 minutes: option 1: strict muscle-up or low ring strict muscle-up option 2: strict ring dip
Sunday, May 21, 2023
Workout
Of The Day
In Gym
three five-minute rounds; rest exactly one minute between rounds: 500m row 25x dumbbell power snatch @ 50/35-lbs. max box jump, 24/20" platform
Saturday, May 20, 2023
Workout
Of The Day
In Gym
back rack lunge 10-10-10-10-10-10 Begin each round every three minutes. There is an OPTIONAL 200m medicine ball carry (20/14-lbs.) after each round of lunges.
Friday, May 19, 2023
Workout
Of The Day
In Gym
Murph Prep 4 in 21 minutes, complete as much as possible of the following: one mile run + three rounds: 5x pull-up 10x pushup 15x air squat + three rounds: 5x chest-to-bar pull-up 10x staggered grip pushup 15x medicine ball squat @ 20/14-lbs. + three rounds: 5x strict pull-up –or– bar muscle-up 10x explosive pushup 15x wall ball, 10/9-ft. target At the 22 minute mark, complete an 800m run for time. If you would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!
Thursday, May 18, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 10x wall climb 75x double under 35x v-up
Wednesday, May 17, 2023
Workout
Of The Day
In Gym
five rounds for time: 400m run 15x push press @ 115/75-lbs.
Tuesday, May 16, 2023
Workout
Of The Day
In Gym
for time: 9-7-5-3-1 bar muscle-up squat clean @ 185/125-lbs.
Monday, May 15, 2023
Workout
Of The Day
In Gym
bench press 5-5-3-3-2-2-2 Begin each round every three minutes. then, three rounds for quality: 10-15x weighted pushup 10-15x bent-over row 10-15x dumbbell curl
Sunday, May 14, 2023
Workout
Of The Day
In Gym
as many repetitions as possible: 1 minute: double under 1 minute: wall ball @ 20/14-lbs., 10-ft. target 2 minutes: double under 2 minutes: swing @ 55/35-lbs. 3 minutes: double under 3 minutes: dumbbell burpee @ 100/70-lbs.
Saturday, May 13, 2023
Workout
Of The Day
In Gym
for time: 40x hang power snatch @ 95/65-lbs. 50x handstand pushup 20x hang power snatch 25x handstand pushup
Friday, May 12, 2023
Workout
Of The Day
In Gym
front squat 3-3-3-3-3 Begin each round every three minutes. then, three rounds for time: 15x front squat @ 115/75-lbs. 20x lunge jump
Thursday, May 11, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 400m track run 200m single-arm farmer's carry @ 50/35-lbs. 30x plank pull-through @ 50/35-lbs.
Wednesday, May 10, 2023
Workout
Of The Day
In Gym
"Clean & Jerk & Murph" for time: 800m run + six rounds: 4x clean and jerk @ 135/95-lbs. 33x squat 22x pushup 11x pull-up
Tuesday, May 9, 2023
Workout
Of The Day
In Gym
for time: 50/40 calorie row 100x dumbbell overhead lunge @ 50/35-lbs. 50x burpee box jump, 24/20" platform
Monday, May 8, 2023
Workout
Of The Day
In Gym
deadlift 5-5-5-3-3-3 These are dead stop deadlifts. Begin each round every three minutes. then, three sets for quality: 10-15x true strict bodyrow + 15x (deficit) pushup
Sunday, May 7, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 11 minutes: 5x dumbbell hang power clean 5x dumbbell front squat @ 100/70-lbs. 5x strict ring dip
Saturday, May 6, 2023
Workout
Of The Day
In Gym
for time: 160x double under 40x overhead squat @ 95/65-lbs. 40x burpee 120x double under 30x overhead squat 30x burpee 90x double under 20x overhead squat 20x burpee
Friday, May 5, 2023
Workout
Of The Day
In Gym
10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs.
Thursday, May 4, 2023
Workout
Of The Day
In Gym
shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Begin each round every two minutes. Compare results to August 6, 2022.
Wednesday, May 3, 2023
Workout
Of The Day
In Gym
for time: 20x back squat @ 185/125-lbs. 1000m row 100x box jump, 24/20" platform 1000m row 20x front squat
Tuesday, May 2, 2023
Workout
Of The Day
In Gym
power clean 5-5-3-3-3-1-1-1-1 Begin each round every 2.5 minutes. then, practice handstand progressions and handstand walking for 10 minutes.
Monday, May 1, 2023
Workout
Of The Day
In Gym
Murph Prep 2: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! Compare results to May 5, 2022.
Sunday, April 30, 2023
Workout
Of The Day
In Gym
for time: 800m run 100x thruster @ 95/65-lbs. *Starting at the eight-minute mark: at the top of each minute, complete 8x lunge jump before moving to the thrusters.
Saturday, April 29, 2023
Workout
Of The Day
In Gym
"Nate" as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs.
Friday, April 28, 2023
Workout
Of The Day
In Gym
1 front squat + 3 back squat 1-1-1-1-1-1 Begin each round every three minutes. then, three rounds for quality: 5x Turkish get-up, per side
Thursday, April 27, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 20x burpee 20x single-arm kettlebell push press @ 55/35-lbs.
Wednesday, April 26, 2023
Workout
Of The Day
In Gym
in teams of two, complete the following work in any order: 5000m row 150x box jump, 30/24" platform 150x deadlift @ 185/125-lbs.
Tuesday, April 25, 2023
Workout
Of The Day
In Gym
"Murph Prep 1" four rounds for time: 400m run 4 rounds of "Cindy" --rest exactly 1 minute between rounds-- "Cindy" = 5 pull-up + 10 pushup + 15 air squat
Monday, April 24, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 10 minutes: 2x hang power snatch + 1x overhead squat, 3-second pause at bottom then, as many rounds as possible in 9 minutes: 3, 6, 9, 12, 15... hang power snatch @ 95/65-lbs. 30x double under
Sunday, April 23, 2023
Workout
Of The Day
In Gym
for time: 400m run 50x sumo deadlift high-pull @ 75/55-lbs. 50x burpee 400m run 200-ft. dumbbell overhead walking lunge @ 50/35-lbs. (single dumbbell) 50x burpee
Saturday, April 22, 2023
Workout
Of The Day
In Gym
“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to July 27, 2021.
Friday, April 21, 2023
Workout
Of The Day
In Gym
every minute, on the minute, for five rounds: 1 hang muscle clean + 1 tall clean 10 rounds for time: 10/8 calorie row 3x hang squat clean @ 185/125-lbs.
Thursday, April 20, 2023
Workout
Of The Day
In Gym
bench press 5-5-5-5-5 Begin each round every three minutes. shoulder press 3-3-3-3-3 Begin each round every two minutes.
Wednesday, April 19, 2023
Workout
Of The Day
In Gym
for time: 100x double under + five rounds: 20x single-leg squat (alternating, total) 20x single-arm dumbbell hang snatch @ 55/40-lbs. (alternating, total) + 100x double under
Tuesday, April 18, 2023
Workout
Of The Day
In Gym
“Too Young Too Fit” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20″ platform Compare results to April 27, 2023.
Monday, April 17, 2023
Workout
Of The Day
In Gym
six three-minute rounds; rest exactly one minute between rounds: 250m medicine ball run rounds 1-2: max strict handstand pushup rounds 3-4: max strict ring dip rounds 5-6: max pushup
Sunday, April 16, 2023
Workout
Of The Day
In Gym
five three-minute rounds; rest exactly 60 seconds between rounds: 5x wall climb 100m dumbbell front rack carry @ 70/50-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target
Saturday, April 15, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute for 20 minutes: odd minutes: 5-10x strict pull-up even minutes: 10-20x rotational sit-up
Friday, April 14, 2023
Workout
Of The Day
In Gym
for time: 5-10-15-20-25-30: clean and jerk @ 95/65-lbs. burpee
Thursday, April 13, 2023
Workout
Of The Day
In Gym
four rounds, every two minutes: 3 pause back squat, 2-second pause at bottom position then, for time: 30x back squat @ 155/105-lbs. 1000m row 30x back squat
Wednesday, April 12, 2023
Workout
Of The Day
In Gym
for time: 7x rope climb, 15-ft. 800m shuttle run 25x bench press @ 185/125-lbs. 800m shuttle run 7x rope climb
Tuesday, April 11, 2023
Workout
Of The Day
In Gym
in teams of two, three rounds: three minutes to complete as many double unders and box jump overs (24/20" platform) as possible. three minutes to complete as many devil's press @ 100/70-lbs. as possible. *Both partners work at the same time on the double under/box jump over section. Only one person works at a time on the devil's press section. *Each double under is worth one point. Each box jump is worth 3 points. Each devil's press is worth 5 points.
Monday, April 10, 2023
Workout
Of The Day
Sunday, April 9, 2023
Workout
Of The Day
In Gym
for time: 10-9-8-7-5-6-5-4-3-2-1 deadlift @ 250/175-lbs. dumbbell front squat @ 110/70-lbs.
Saturday, April 8, 2023
Workout
Of The Day
In Gym
six rounds for time: 400m run 20x pull-up
Friday, April 7, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 8x dumbbell snatch @ 70/50-lbs., left 8x overhead lunge, left 8x dumbbell snatch, right 8x overhead lunge, right 40x double under --or-- single under crossover
Thursday, April 6, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 6, 12, 18, 24, 30... wall ball @ 20/14-lbs., 10-ft. target 3, 6, 9, 12, 15... calorie row Continue in this pattern for each additional round.
Wednesday, April 5, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes: 5x burpee 2x heavy power clean 2x heavy hang power clean
Tuesday, April 4, 2023
Workout
Of The Day
In Gym
five rounds for time: 21x box jump, 24/20" platform 18x single-arm push press @ 55/40-lbs. 15x toes-to-bar
Monday, April 3, 2023
Workout
Of The Day
In Gym
back squat 5-5-5-3-3-3-3 Begin each round every 3 minutes.
Sunday, April 2, 2023
Workout
Of The Day
In Gym
in teams of two, five rounds for time: 20x bench press @ 165/115-lbs. 30x swing @ 70/55-lbs. 40x partner medicine ball sit-up @ 20/14-lbs. One partner works at a time on the bench press and swings. Partners alternate reps on the sit-ups.
Saturday, April 1, 2023
Workout
Of The Day
In Gym
for time: 50x front squat @ 115/75-lbs. 50x box jump, 24/20" platform 10x rope climb, 15-ft.
Friday, March 31, 2023
Workout
Of The Day
In Gym
for time: 1200m run 100-ft. handstand walk option 800m run 75-ft. handstand walk option 400m run 50-ft. handstand walk option
Thursday, March 30, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 16 minutes: even minutes: row 20/15 calories odd minutes: 3x heavy hang squat clean then, in teams of two, for time: 400m farmer's carry @ 140/110-lbs. *Teams should break this up in 100m intervals.
Wednesday, March 29, 2023
Workout
Of The Day
In Gym
split jerk 2-2-2-2-2-2 Begin each round every three minutes.
Tuesday, March 28, 2023
Workout
Of The Day
In Gym
sumo deadlift 5-4-3-2-2-2 Begin each round every two minutes. then, four rounds for time: 20x sumo deadlift high-pull @ 96/65-lbs. 15x ring pushup 75x double under
Monday March 27, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 30x air squat 20x burpee to target, 6 inch above max standing reach 10x chest-to-bar pull-up
Sunday, March 26, 2023
Workout
Of The Day
In Gym
seven rounds for time: 5x weighted strict ring dip @ 25-lbs. 10x weighted strict sit-up @ 25-lbs. 15x box jump, 30/24" platform
Saturday, March 25, 2023
Workout
Of The Day
In Gym
2 power snatch + 3 overhead squat 1-1-1-1-1-1-1-1 *Begin each round every 2.5 minutes.
Friday, March 24, 2023
Workout
Of The Day
In Gym
for time: 10x bar muscle-up 150-ft. single-arm dumbbell overhead walking lunge @ 50/35-lbs. 1200m run 150-ft. single-arm dumbbell overhead walking lunge 10x bar muscle-up
Thursday, March 23, 2023
Workout
Of The Day
In Gym
five three-minute rounds; rest exactly 90 seconds between rounds: 500m row max double under in remaining time
Wednesday, March 22, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 12x lateral burpee 10x shoulder-to-overhead @ 135/95-lbs.
Tuesday, March 21, 2023
Workout
Of The Day
In Gym
front squat 5-5-5-5-5-5 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x (1 1/4 front squat) 20x suitcase deadlift
Monday, March 20, 2023
Workout
Of The Day
In Gym
for time: 4-8-12-16 devil's press @ 100/70-lbs. 2x toes-to-bar
Sunday, March 19, 2023
Workout
Of The Day
In Gym
three rounds for time: 30x wall ball @ 20/14-lbs., 10-ft. target 40x lunge jump 400m medicine ball run
Saturday, March 18, 2023
Workout
Of The Day
In Gym
deadlift 2-2-2-2-2-2-2 *Begin each set every three minutes. These reps are pulled from a dead stop on each rep. then, as many rounds as possible in six minutes: 3x strict pull-up 5x kipping pull-up 7x rotational sit-up
Friday, March 17, 2022
Workout
Of The Day
In Gym
for time: 100x air squat 5x handstand pushup 5x wall climb 75x air squat 10x handstand pushup 5x wall climb 50x air squat 15x handstand pushup 5x wall climb 25x air squat 20x handstand pushup 5x wall climb
Thursday, March 16, 2023
Workout
Of The Day
In Gym
for time: 800m run/row 40x toes-to-bar 20x swing @ 70/55-lbs. 800m run/row 20x swing 40x toes-to-bar 800m run/row
Wednesday, March 15, 2023
Workout
Of The Day
In Gym
bench press 7-7-5-5-3-3-3-3 Begin each round every three minutes. Then, three rounds for quality; rest amply between sets: 10-15x heavy bent-over row max strict ring dip
Tuesday, March 14, 2023
Workout
Of The Day
In Gym
five rounds , as many repetitions as possible: 1 minute max rope climb 1 minute max burpee 1 minute max box jump, 24/20" platform –1 minute rest– *Each rope climb counts as 5 reps. Compare results to May 5, 2022.
Monday, March 13, 2023
Workout
Of The Day
In Gym
"23.4MPH" in teams of two, for time: 800m run (completed in 100m increments) 50x front squat @ 135/95-lbs. 1000m row 90x clean and jerk @ 135/95-lbs. *Partners will split all work, and only one partner works at a time. *There is a 23-minute time cap on this workout. Compare results to March 21, 2022.
Sunday, March 12, 2023
Workout
Of The Day
In Gym
for time: 100x burpee pull-up* *Bar is one foot above max standing reach. then, for time: 100x (honest) pushup
Saturday, March 11, 2023
Workout
Of The Day
In Gym
back rack lunge 10-10-10-10-10-10 Begin each round every 3.5 minutes. After each round, complete a 400m run.
Friday, March 10, 2023
Workout
Of The Day
In Gym
for time: 25x dumbbell single-arm hang snatch, right @ 55/40-lbs. 25x dumbbell single-arm hang snatch, left 50x sit-up 20x dumbbell single-arm hang snatch, right 20x dumbbell single-arm hang snatch, left 40x sit-up 15x dumbbell single-arm hang snatch, right 15x dumbbell single-arm hang snatch, left 30x sit-up 10x dumbbell single-arm hang snatch, right 10x dumbbell single-arm hang snatch, left 20x sit-up 5x dumbbell single-arm hang snatch, right 5x dumbbell single-arm hang snatch, left 10x sit-up
Thursday, March 9, 2023
Workout
Of The Day
In Gym
for time: 4-6-8-10-12-10-8-6-4 deadlift @ 135/95-lbs. front squat burpee
Wednesday, March 8, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 5-10-15-20... push jerk @ 165/115-lbs.* 2x box jump over, 24/20" platform *Bar is pulled from the rack.
Tuesday, March 7, 2023
Workout
Of The Day
In Gym
three rounds: 3 minutes: max row for calories --20-second rest-- 3 minutes: max muscle-up --or-- pull-up --20-second rest--
Monday, March 6, 2023
Workout
Of The Day
In Gym
"23.3" With a 6-minute time cap, complete as many reps as possible of: 5x wall walk 50x double under 15x snatch @ 95/65-lbs. 5x wall walk 50x double under 12x snatch @ 135/95-lbs. If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20x strict handstand pushup 50x double under 9x snatch @ 185/125-lbs. If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20x strict handstand pushup 50x double under 6x snatch @ 225/155-lbs.
Sunday, March 5, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 20x wall ball @ 20/14-lbs., 11/10-ft. 10x strict toes-to-bar
Saturday, March 4, 2023
Workout
Of The Day
In Gym
four rounds for time: 400m run 20x hang power clean @ 95/65-lbs. 100m dumbbell front rack carry @ 70/50-lbs.
Friday, March 3, 2023
Workout
Of The Day
In Gym
four two-minute rounds: 24/17 calorie row max distance handstand walk option --Rest exactly one minute between rounds. then, four 2-minute rounds for calories: 15x strict ring dip max calorie row --Rest exactly one minute between rounds.
Thursday, March 2, 2023
Workout
Of The Day
In Gym
back squat 3-3-3-3-3-3 Begin each round every four minutes.
Wednesday, March 1, 2023
Workout
Of The Day
In Gym
three rounds; as many repetitions as possible; rest exactly one minute between rounds: 1 minute: box jump, 30/24" platform 1 minute: dumbbell/kettlebell push press @ 110/70-lbs. 1 minute: weighted sit-up @ 50/35-lbs. then, practice strict muscle-ups or pull-ups for 10 minutes.
Tuesday, February 28, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 35x double under + 2 cycles of: 3x hang power snatch @ 135/95-lbs. 6x pushup 9x air squat
Monday, February 27, 2023
Workout
Of The Day
In Gym
Open Workout 23.2 as many repetitions as possible in 15 minutes: 5x burpee pull-up 10x shuttle run (1 rep = 50 ft.) - Add 5 burpee pull-ups after each round. With no rest, proceed into: five minutes to establish a 1-rep-max thruster from the floor.
Sunday, February 26, 2023
Workout
Of The Day
In Gym
four rounds; beginning every four minutes: 300m row 20x single dumbbell lunge @ 70/55-lbs. This workout is scored by the fastest and the slowest time across all four rounds. then, three sets of: 30-60 second handstand hold (on wall or freestanding) 3-5x wall climb
Saturday, February 25, 2023
Workout
Of The Day
In Gym
power clean 5-5-3-3-3-1-1-1 All power cleans except the singles are touch-and-go. Begin each round every 2.5 minutes. two rounds for time: 50x anchored sit-up 15x unbroken hang power clean @ 115/75-lbs.
Friday, February 24, 2023
Workout
Of The Day
In Gym
five rounds, every 90 seconds: option 1: 1-2x legless rope climb + 1-2x rope climb option 2: 1-2x rope climb option 3: 2-3x rope climb wrap drill + 1-2 supine rope climb then, as many rounds as possible in 10 minutes: 20x double under 10x pull-up 5x box jump @ 30/24" platform
Thursday, February 23, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 21 minutes: minute 1: dumbbell man makers @ 100/70-lbs. minute 2: 5x heavy front squat minute 3: rest
Wednesday, February 22, 2023
Workout
Of The Day
In Gym
split jerk 3-3-3-3-3-3 Begin each round every three minutes. then, two rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform
Tuesday, February 21, 2023
Workout
Of The Day
In Gym
"Jahari's Slimthicc Twerkout Workout" in teams of two, three rounds for time: 300m medicine ball run @ 20/14-lbs., synchro 90m farmer's carry @ 110/70-lbs., per person 40x single-arm hang snatch @ 55/40-lbs., per person
Monday, February 20, 2023
Workout
Of The Day
In Gym
Open Workout 23.1 as many repetitions as possible in 14 minutes: 60 calorie row 50x toes-to-bar 40x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target 30x clean @ 135/95-lbs. 20x muscle-up
Sunday, February 19, 2023
Workout
Of The Day
In Gym
for time: 1000m run 21x wall climb 200x double under
Saturday, February 18, 2023
Workout
Of The Day
In Gym
for time: 21-15-9 push jerk @ 135/95-lbs. back rack lunge
Friday, February 17, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 25 minutes: minutes 1-5: 3 unbroken squat clean minutes 6-10: 2 unbroken squat clean minutes 11-25: 1 squat clean
Thursday, February 16, 2023
Workout
Of The Day
In Gym
bench press 10-7-5-3-3-3-3 Begin each round every three minutes. then, alternating double tabata: pushup rotational sit-up
Wednesday, February 15, 2023
Workout
Of The Day
In Gym
for time: 15-12-9-12-15 hang power snatch @ 115/75-lbs. *After each round, complete 50x double under and 10x burpee.
Tuesday, February 14, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 10x toes-to-bar 8x single-arm overhead walking lunge @ 50/35-lbs., right arm 8x single-arm overhead walking lunge, left arm 20/15 calorie row
Monday, February 13, 2023
Workout
Of The Day
In Gym
five rounds for time: 24x box jump, 24/20" platform 18x wall ball @ 20/14-lbs., 10/9-ft. 12x ring dip
Sunday, February 12, 2023
Workout
Of The Day
In Gym
in teams of two, for time*: 500m row 200m farmer’s carry @ 100/70-lbs. 1000m row 400m farmer’s carry 2000m row 800m farmer’s carry *In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals. Compare results to September 29, 2022.
Saturday, February 11, 2023
Workout
Of The Day
In Gym
“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition Compare results to February 5, 2022.
Friday, February 10, 2023
Workout
Of The Day
In Gym
for time: 10x bar muscle-up 50x burpee 20x chest-to-bar pull-up 40x burpee 30x pull-up 30x burpee
Thursday, February 9, 2023
Workout
Of The Day
In Gym
five rounds; every 90 seconds: Option 1: 1 legless rope climb + 1 rope climb Option 2: 1-2 rope climb Option 3: rope climb training then, for time*: 50-35-20 Russian swing @ 55/35-lbs. *After each round, complete an 800m run.
Wednesday, February 8, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for eight minutes: 2x thruster then, three rounds for time: 18x thruster @ 95/65-lbs. 18x box jump, 30/24" platform
Tuesday, February 7, 2023
Workout
Of The Day
In Gym
in a 15-minute window: 27-21-15-9 handstand pushup toes-to-bar in remaining time, complete as many pushups as possible.
Monday, February 6, 2023
Workout
Of The Day
In Gym
for time: 100x double under 400m run/row 30x power clean @ 155/105-lbs. 400m run/row 100x double under
Sunday, February 5, 2023
Workout
Of The Day
In Gym
for time: 150x wall ball @ 20/14-lbs., 10-ft. target At the 0:00, and at the top of every two minutes, complete 7x burpee before moving to the wall ball.
Saturday, February 4, 2023
Workout
Of The Day
In Gym
five rounds for time: 12x hang power snatch @ 95/65-lbs. 12x push press 12x box step-up and over @ 50/35-lbs., 24/20" platform
Friday, February 3, 2023
Workout
Of The Day
In Gym
deadlift 3-3-3-3-3 Begin each round every 3.5 minutes. then, three two-minute rounds; rest exactly two minutes between rounds: 10x devil's press @ 45/35-lb. plate max double under
Thursday, February 2, 2023
Workout
Of The Day
In Gym
every minute, on-the-minute, for 14 minutes:
even minutes: 5x weighted strict pull-up
odd minutes: max single leg squat (alternating, total)
then, for time:
400m farmer's carry @ 100/70-lbs.
Wednesday, February 1, 2023
Workout
Of The Day
In Gym
shoulder press 3-3-3-3-3 Begin each round every three minutes. After each round, complete a 30-second L/N/ring support hold. bench press 3-3-3-3-3 Begin each round every three minutes. After each round, complete 15x barbell bent-over row.
Tuesday, January 31, 2023
Workout
Of The Day
In Gym
back squat 3-3-3-3-3 Begin each round every four minutes. then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 25x air squat
Monday, January 30, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 4x Turkish get-up @ 50/35-lbs. 10x dumbbell snatch @ 50/35-lbs. 14/11 calorie row
Sunday, January 29, 2023
Workout
Of The Day
In Gym
three rounds for time: 18x shoulder-to-overhead @ 135/95-lbs. 18x (burpee + pull-up)
Saturday, January 28, 2023
Workout
Of The Day
In Gym
deadlift 5-5-5-5-5 Begin each round every four minutes. Between rounds, complete a 200m medicine ball run/100 single unders.
Friday, January 27, 2023
Workout
Of The Day
In Gym
in teams of two, as many rounds as possible in 15 minutes: 40x synchro sit-up 40x wall ball @ 20/14-lbs., 10-ft. target 20x chest-to-bar pull-up
Thursday, January 26, 2023
Workout
Of The Day
In Gym
four rounds; begin every two minutes: 5-10x strict handstand pushup option 25-75-ft. handstand walk --or-- 3-5x wall climb then, five rounds for time: 75x double under 25x pushup
Wednesday, January 25, 2023
Workout
Of The Day
In Gym
five 2.5-minute rounds: 12/9 calorie row 12x burpee max power snatch @ 95/65-lbs. –-rest 1 minute between sets-- This workout is scored by the total power snatches completed from all five rounds.
Tuesday, January 24, 2023
Workout
Of The Day
In Gym
back squat 5-5-5-5-5 Begin each round every four minutes. shoulder press 5-5-5-5-5 Begin each round every three minutes.
Monday, January 23, 2023
Workout
Of The Day
In Gym
four rounds for time: 5x rope climb, 15-ft. 25x box jump, 24/20" platform 200m run/row
Sunday, January 22, 2023
Workout
Of The Day
In Gym
five rounds for time: 20x overhead squat @ 95/65-lbs. 20x pushup --1 minute rest--
Saturday, January 21, 2023
Workout
Of The Day
In Gym
deadlift 7-7-7-7-7 Begin each round every 3.5 minutes. These reps are touch-and-go. then, three rounds for quality: 10-20x v-up --or-- tuck-up 20-30x hollow rock 10-20x biceps curl
Friday, January 20, 2023
Workout
Of The Day
In Gym
for time: 10x ring muscle-up 40x single-leg squat (alternating, total) 80x wall ball @ 20/14-lbs., 10-ft. target 40x single-leg squat 10x ring muscle-up
Thursday, January 19, 2023
Workout
Of The Day
In Gym
four rounds for time: 75-ft. handstand walk 25x burpee 500m row
Wednesday, January 18, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 6x hang power clean @ 135/95-lbs. 40x double under
Tuesday, January 17, 2023
Workout
Of The Day
In Gym
back squat 7-7-7-7-7 Begin each round every four minutes. then, as many repetitions as possible: 2 minutes: back squat @ 50-60% heaviest weight for the day 2 minutes: strict chest-to-bar pull-up 1 minute: back squat @ 50-60% heaviest weight for the day 1 minute: strict chest-to-bar pull-up
Monday, January 16, 2023
Workout
Of The Day
In Gym
shoulder press 7-7-7-7-7-7 Begin each round every three minutes. then, two rounds for time: 45x swing @ 55/35-lbs. 10x single-arm push press, right arm @ 55/35-lbs. 10x single-arm push press, left arm
Sunday, January 15, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 22 minutes: 300/250m row 10x true strict bodyrow 50m farmer’s carry @ 100/70-lbs.
Saturday, January 14, 2022
Workout
Of The Day
In Gym
five rounds for time: 15x front squat @ 125/83-lbs. 15x toes-to-bar
Friday, January 13, 2022
Workout
Of The Day
In Gym
deadlift 10-10-10-10-10 *Begin each round every four minutes. In between rounds, complete one minute of max double unders. Today's workout is scored by the two heaviest deadlift weights, and the total number of double unders completed.
Thursday, January 12, 2023
Workout
Of The Day
In Gym
three rounds for time: 50x medicine ball lunge @ 20/14-lbs. 35x burpee 20x strict ring dip
Wednesday, January 11, 2023
Workout
Of The Day
In Gym
three rounds, each for time; begin each round every eight minutes: 30x pull-up 25x handstand pushup 15x thruster @ 125/83-lbs.
Tuesday, January 10, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 800m run --or-- row 40x single-arm snatch @ 50/35-lbs. 40x box jump over, 24/20" platform 600m run --or-- row 30x single-arm snatch 30x box jump over 400m run --or-- row 20x single-arm snatch 20x box jump over
Monday, January 9, 2023
Workout
Of The Day
In Gym
back squat 10-10-10-10 Begin each round every four minutes. push press 10-10-10-10 Begin each round every three minutes. then, as many rounds as possible in six minutes: 12x single-arm alternating dumbbell shoulder press @ 50/35-lbs. 12x squat jump
Sunday, January 8, 2022
Workout
Of The Day
In Gym
bench press 7-7-5-5-3-3-3-3 Begin each round every three minutes. then, 2-3 rounds for quality: 10x barbell bent-over row 10x strict ring dip option
Saturday, January 7, 2023
Workout
Of The Day
In Gym
for load: 12x power clean 1x legless rope climb 10x power clean 1x legless rope climb 8x power clean 1x legless rope climb 6x power clean 1x legless rope climb 4x power clean * Increase loading across each set of squat cleans.
Friday, January 6, 2023
Workout
Of The Day
In Gym
for time: 12x overhead squat @ 135/95-lbs. 15x push press 30/25-calorie row 15x push press 30/25-calorie row 12x overhead squat
Thursday, January 5, 2023
Workout
Of The Day
In Gym
for time: 27-21-15-9 front rack lunge @ 100/70-lbs. box step-over @ 50/35-lbs. 2x anchored sit-up
Wednesday, January 4, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 5x deadlift @ 225/155-lbs. 10x pushup 15x air squat
Tuesday, January 3, 2023
Workout
Of The Day
In Gym
three rounds for time: 400m run --or-- 400m row 75x double under 10x bar muscle-up
Monday, January 2, 2023
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 21x swing @ 55/35-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft. target 9x (burpee + box jump), 24/20″ platform Compare results to March 13, 2021.
Sunday, January 1, 2023
Workout
Of The Day
Saturday, December 31, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 8 minutes: 1 hang power snatch + 1 overhead squat for time: 21-15-9 hang squat snatch @ 115/75-lbs. toes-to-bar
Friday, December 30, 2022
Workout
Of The Day
In Gym
10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to September 27, 2019.
Thursday, December 29, 2022
Workout
Of The Day
In Gym
in teams of two, as many rounds as possible in 20 minutes: 10x push jerk @ 135/95-lbs. 14x box jump, 30/24″ platform Compare results to April 7, 2021.
Wednesday, December 28, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 1x rope climb 5x burpee 30x double under Compare results to December 21, 2021.
Tuesday, December 27, 2022
Workout
Of The Day
In Gym
back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, as many rounds as possible in seven minutes: 10x back squat @ 135/95-lbs. (bar is pulled from the ground) 10x pushup
Monday, December 26, 2022
Workout
Of The Day
Sunday, December 25, 2022
Workout
Of The Day
Saturday, December 24, 2022
Workout
Of The Day
In Gym
four rounds for time: 5x ring muscle-up 9x dumbbell front squat @ 100/70-lbs. 400m run Compare results to December 16, 2021.
Friday, December 23, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 12x burpee 21x swing @ 55/35-lbs. Compare results to December 19, 2021.
Thursday, December 22, 2022
Workout
Of The Day
In Gym
three rounds for time: 50x double under 10x overhead squat @ 135/95-lbs. Compare results to December 29, 2021.
Wednesday, December 21, 2022
Workout
Of The Day
In Gym
for time: 50-ft. dumbbell lunge @ 50/35-lbs. 40x pushup 50-ft. dumbbell lunge 40x strict sit-up 50-ft. dumbbell lunge 40x pushup 50-ft. dumbbell lunge 40x box jump, 24/20" platform
Tuesday, December 20, 2022
Workout
Of The Day
In Gym
six rounds, begin every four minutes: 5 heavy deadlift 400m run --or-- row *This workout is only scored by the heavy deadlift weights. You may run or row the 400m at a recovery pace.
Monday, December 19, 2022
Workout
Of The Day
In Gym
Happy (early) Birthday, Coach Sean G.! "I Wanna Go Fast" go as far as possible in 20 minutes, stopping if you complete the work: two rounds of: 12x chest-to-bar pull-up 29x thruster @ 95/65-lbs. --rest 90 seconds-- two rounds of: 12x thruster @ 135/95-lbs. 29x pull-up
Sunday, December 18, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 8 minutes: 2x power snatch then, every minute, on-the-minute, for 21 minutes: 1's: 10-20 calorie row 2's: max power snatch @ 95/65-lbs. 3's: rest
Saturday, December 17, 2022
Workout
Of The Day
In Gym
Practice high ring strict pull-ups --or-- strict muscle-ups for 15 minutes. then, 10 rounds for time: 10x weighted step-up @ 50/35-lbs. 35x double under
Friday, December 16, 2022
Workout
Of The Day
In Gym
hang squat clean + front squat 1-1-1-1-1 Begin each round every two minutes. then, "Ms. Dezso" one round for time -- you may partition the work any way you wish: 79x front squat @ 135/95-lbs. 79x burpee
Thursday, December 15, 2022
Workout
Of The Day
In Gym
in teams of two, three 8-minute rounds for max reps; rest one minute between rounds*: -round #1: complete 40x single-arm snatch @ 70/50-lbs., in remaining time, complete as many toes-through-rings as possible. -round #2: complete 60x toes-through-rings, in remaining time, complete as many pushups as possible. -round #3: complete 80x pushup, in remaining time, complete as many single-arm snatches as possible. *One partner works at a time.
Wednesday, December 14, 2022
Workout
Of The Day
In Gym
“Fight Gone Bad!” (Task Priority) three rounds for time; rest one minute between rounds: 20x wall ball @ 20/14-lbs., 10-ft. target 20x sumo deadlift high-pull @ 75/55-lbs. 20x box jump, 20″ platform 20x push press @ 75/55-lbs. 20-calorie row Compare results to August 31, 2009.
Tuesday, December 13, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 16 minutes: 200m run --or-- 250m row 15x weighted sit-up @ 25-lbs. 10x chest-to-bar pull-up
Monday, December 12, 2022
Workout
Of The Day
In Gym
push jerk 3-3-3-3-3-3 Begin each round every 3 minutes. then, 2-3 rounds for quality: 10x pause back squat, 2-second hold at bottom of squat *use 50-70% heaviest jerk weight for the day* 10x push jerk, 2-second hold in overhead
Sunday, December 11, 2022
Workout
Of The Day
In Gym
four rounds for time: 400m run 21x swing @ 55/35-lbs. 20x box jump over, 24/20″ platform
Saturday, December 10, 2022
Workout
Of The Day
In Gym
front squat 5-4-3-2-1-1-1-1 Begin each round every three minutes. then, two rounds; rest amply between rounds: 15-20x front squat @ 50% of max weight for the day *do the set unbroken*
Friday, December 9, 2022
Workout
Of The Day
In Gym
"Lynne" five rounds for max reps: max bench press @ bodyweight max pull-up
Thursday, December 8, 2022
Workout
Of The Day
In Gym
“Holleyman”
30 rounds for time:
5x wall ball @ 20/14-lbs., 10-ft. target
3x handstand pushup
1x power clean @ 225/155-lbs.
Compare results to December 18, 2021.
Wednesday, December 7, 2022
Workout
Of The Day
In Gym
“The Ghost” six rounds: 1′ row (calories) 1′ burpee 1′ double under –1′ rest– This workout is scored by the total repetitions completed of rowing and burpees, as well as the total repetitions completed of double unders. Compare results to November 10, 2015.
Tuesday, December 6, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 3x rope climb, 15-ft. 15x push press @ 115/75-lbs. 200m run
Monday, December 6, 2022
Workout
Of The Day
In Gym
in four minutes, complete: 25x deadlift @ 225/155-lbs. max single arm snatch @ 50/35-lbs. --rest two minutes-- in eight minutes, complete: 25x deadlift max step-up @ 50/35-lbs., 24/20" platform
Sunday, December 4, 2022
Workout
Of The Day
In Gym
front rack lunge 10-10-10-10-10 *Begin each round every 3 minutes. then, as many rounds as possible in 10 minutes: 10x strict ring dip 10x front rack lunge @ 115/75-lbs.
Saturday, December 3, 2022
Workout
Of The Day
In Gym
"Hello 2323" 3.0 rounds for time: 23x hang power clean @ 135/95-lbs. 23x (burpee + pull-up)
Friday, December 2, 2022
Workout
Of The Day
In Gym
"Goodbye 1457" four rounds for time: 50x double under 50x hollow rock 50x double under 90-second handstand hold --or-- plank hold
Thursday, December 1, 2022
Workout
Of The Day
In Gym
for time: 400m run 50x squat 50x pushup 50x squat 40x pushup 50x squat 30x pushup 50x squat 20x pushup 400m run
Wednesday, November 30, 2022
Workout
Of The Day
In Gym
power snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2 *Begin each round every three minutes.
Tuesday, November 29, 2022
Workout
Of The Day
In Gym
for time: 6-9-12-15-12-9-6 row (calories) box jump, 30/24" platform toes-to-bar
Monday, November 28, 2022
Workout
Of The Day
In Gym
three rounds for time: 24x back squat @ 135/95-lbs. 18x push press
Sunday, November 27, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 12 minutes: odd minutes: max deadlift @ 315/225-lbs. even minutes: 15x box jump, 24/20" platform
Saturday, November 26, 2022
Workout
Of The Day
In Gym
four rounds for time: 15x chest-to-bar pull-up 25x pushup 200m run 35x sit-up 45x air squat 200m run
Friday, November 25, 2022
Workout
Of The Day
In Gym
in teams of two*, five rounds for time: 40x wall ball @ 20/14-lbs., 10-ft. target 50x back rack lunge @ 125/83-lbs. 200m farmer's carry @ 110/70-lbs. One partner works at a time. Partners can alternate whenever needed.
Thursday, November 24, 2022
Workout
Of The Day
Wednesday, November 23, 2022
Workout
Of The Day
Tuesday, November 22, 2022
Workout
Of The Day
In Gym
for time: 21-18-15-12-9-6-3 push press @ 95/65-lbs. lateral burpee
Monday, November 21, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 5-10-15-20-25... calories on rower overhead squat @ 95/65-lbs. *Continue adding 5 additional reps each round. then, every minute, on-the-minute, for eight minutes: 3x strict pull-up option --or-- banded muscle-up --or-- low ring muscle-up
Sunday, November 20, 2022
Workout
Of The Day
In Gym
at light weights, every minute, on-the-minute, for 10 minutes: 2 hang power snatch then, in teams of two, for time: 200x swing @ 70/55-lbs. One partner swings at a time. The "resting" partner holds a plank.
Saturday, November 19, 2022
Workout
Of The Day
In Gym
back squat 3-3-3-3-3 *Begin each round every four minutes. then, three rounds for quality; rest amply between rounds*: 10x back squat @ 70-75% heaviest weight for the day 10x back squat @ 50-60% heaviest weight for the day *Quickly change your bar between weights and continue on with the set.
Friday, November 18, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 12 minutes: odd minutes: 5x weighted strict pull-up --or-- strict pull-up even minutes: 5x weighted ring dip --or-- ring dip option then, every minute, on-the-minute, for 12 minutes: odd minutes: max calorie row even minutes: dumbbell farmer's hold @ 100/70-lbs. This workout is scored by the total number of calories rowed in 12 minutes.
Thursday, November 17, 2022
Workout
Of The Day
In Gym
two rounds for time: 800m run 50x lunge jump then, practice handstand walking progressions for 10 minutes.
Wednesday, November 16, 2022
Workout
Of The Day
In Gym
"DT" five rounds for time: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk Compare results to November 10, 2017. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009, supporting operations in Operation Enduring Freedom, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Tuesday, November 15, 2022
Workout
Of The Day
In Gym
three rounds for time: 20x front squat @ 135/95-lbs. 25x toes-to-bar 100x double under
Monday, November 14, 2022
Workout
Of The Day
In Gym
bench press* 3-3-3-3-3-3 *Begin each round every four minutes. In between rounds, complete 15x (burpee + box jump), 24" platform.
Sunday, November 13, 2022
Workout
Of The Day
Saturday, November 12, 2022
Workout
Of The Day
Friday, November 11, 2022
Workout
Of The Day
In Gym
for time: 21x deadlift @ 225/155-lbs. 400m run 18x deadlift 400m run 15x deadlift 400m run 12x deadlift 400m run
Thursday, November 10, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 200m row 10x burpee 1, 2, 3, 4... wall climb Continue increasing the wall climbs by one additional repetition each round.
Wednesday, November 9, 2022
Workout
Of The Day
In Gym
“Cindy XXX” as many repetitions as possible in 20 minutes: 10x pull-up 20x pushup 30x squat 15 pull-up 30x pushup 45x squat 20x pull-up 40x pushup 60x squat 25x pull-up 50x pushup 75x squat 30x pull-up 60x pushup 90x squat Compare results to January 31, 2014. then, practice floor "L" sits for 10 minutes.
Tuesday, November 8, 2022
Workout
Of The Day
In Gym
five rounds, each for time, beginning each round every four minutes: 14x box jump, 24/20" platform 10x dumbbell shoulder-to-overhead @ 100/70-lbs. 6x dumbbell devil's press
Monday, November 7, 2022
Workout
Of The Day
In Gym
snatch 1-1-1-1-1 Begin each round every two minutes. hang squat clean 2-2-2-2-2 Begin each round every three minutes.
Sunday, November 6, 2022
Workout
Of The Day
In Gym
for max reps: 2 minutes: toes-to-bar --1 minute rest-- 2 minutes: hang power clean @ 115/75-lbs. --1 minute rest-- 2 minutes:: pushup --1 minute rest-- 2 minutes: wall ball, 20/14-lbs., 10-ft. target --1 minute rest-- 2 minutes: toes-to-bar
Saturday, November 5, 2022
Workout
Of The Day
In Gym
front squat 5-5-5-5-5 *Begin each round every four minutes. In between each set, complete a 200m medicine ball run.
Friday, November 4, 2022
Workout
Of The Day
In Gym
five rounds for time: 20x burpee 20x single-arm overhead lunge @ 50/35-lbs. Then, practice handstands for 10 minutes.
Thursday, November 3, 2022
Workout
Of The Day
In Gym
five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile Compare results to September 30, 2021.
Wednesday, November 2, 2022
Workout
Of The Day
In Gym
"Mary" as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up
Tuesday, November 1, 2022
Workout
Of The Day
In Gym
"Christine" three rounds for time: 500m row 12x deadlift @ body weight 21x box jump, 24/20" platform then, deficit deadlift practice
Monday, October 31, 2022
Workout
Of The Day
In Gym
push press 5-4-3-2-1-1-1 Begin each round every two minutes. then, five rounds for time: 50x double under 12x push press @ 95/65-lbs.
Sunday, October 30, 2022
Workout
Of The Day
In Gym
hang power snatch + overhead squat 1-1-1-1-1-1 *Begin each round every minute. hang snatch 2-2-2-2-2-2 *Begin each round every three minutes.
Saturday, October 29, 2022
Workout
Of The Day
In Gym
“Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up Compare results to October 31, 2021.
Friday, October 28, 2022
Workout
Of The Day
In Gym
“Zombieland: Escape From Church Street” in teams of two, for time: 70x clean @ 125/83-lbs. 400m carry @ 110/70-lbs. 70x thruster 400m carry 40x strict zombie grip pull-up 1-mile run Compare results to October 31, 2020.
Thursday, October 27, 2022
Workout
Of The Day
In Gym
weighted ring dip 3-3-3-3-3 Begin each round every 2.5 minutes. then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time Compare results to October 28, 2021.
Wednesday, October 26, 2022
Workout
Of The Day
In Gym
“Thyme Spice” four rounds for time: 12x chest-to-bar pull-up 21x overhead lunge @ 95/65-lbs. Compare results to October 26, 2021.
Tuesday, October 25, 2022
Workout
Of The Day
In Gym
“Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. Compare results to October 27, 2021.
Monday, October 24, 2022
Workout
Of The Day
In Gym
"Ranch" bench press 5-5-5-5-5-5 *Begin each set every five minutes. Between each round, complete 15x box jump (24/20" platform) and a 200-250m row.
Sunday, October 23, 2022
Workout
Of The Day
In Gym
“Marjoram Spice” four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar Compare results to October 24, 2021.
Saturday, October 22, 2022
Workout
Of The Day
In Gym
“Cinnamon Spice” eight three-minute rounds, switching partner one and two roles each round: partner 1: 400m run partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from all six rounds. Compare results to October 23, 2021.
Friday, October 21, 2022
Workout
Of The Day
In Gym
“Cardamom Spice 3” as many rounds as possible in 13 minutes: 25-foot handstand walk --or-- 4x wall climb 16x box jump, 24/20″ platform Compare similar results to October 22, 2021.
Thursday, October 20, 2022
Workout
Of The Day
In Gym
push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, three sets of: 1. Option 1: 3-5 seated strict ring muscle-up/banded seated strict muscle-up 2. Option 2: 3-5 false grip pull-up + 3-5 ring dip option 3. Option 3: 3-5 partner-assist strict pull-up + 3-5 ring dip option .
Wednesday, October 19, 2022
Workout
Of The Day
In Gym
“Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds. Compare results to Wednesday, October 21, 2021.
Tuesday, October 18, 2022
Workout
Of The Day
In Gym
“Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only Compare results to October 19, 2021.
Monday, October 17, 2022
Workout
Of The Day
In Gym
“Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up
Sunday, October 16, 2022
Workout
Of The Day
In Gym
shoulder press 3-3-3-3-3 *Begin each round every three minutes. then, for time and quality: 40-30-20 single-arm overhead lunge @ 50/35-lbs. single-arm dumbbell bent-over row
Saturday, October 15, 2022
Workout
Of The Day
In Gym
two rounds for time: 30x toes-to-bar 30x deadlift @ 135/95-lbs. 800m run
Friday, October 14, 2022
Workout
Of The Day
In Gym
in teams of two, row as many meters as possible in 30 minutes.
Thursday, October 13, 2022
Workout
Of The Day
In Gym
in teams of two, as many repetitions as possible in 16 minutes: 75x thruster @ 120/80-lbs. 75x hang snatch 150x double under
Wednesday, October 12, 2022
Workout
Of The Day
In Gym
in a 13-minute window, complete: 50x burpee 50x box jump, 30/24" platform max muscle-up in remaining time
Tuesday, October 11, 2022
Workout
Of The Day
In Gym
“Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.
Monday, October 10, 2022
Workout
Of The Day
In Gym
power --or-- squat clean 2-2-2-2-2 *Begin each round every three minutes. then, three sets for load and quality: 8x power clean + 8x hang power clean + 8x front squat
Sunday, October 9, 2022
Workout
Of The Day
In Gym
five rounds; rest exactly one minute between rounds: 1′ max double under --or-- single under crossover 1′ max handstand walk --or-- wall climb 1′ max true strict bodyrow This workout is scored by all three numbers -- max double under, max distance handstand walk (or number of wall climbs), and max number of true strict body rows.
Saturday, October 8, 2022
Workout
Of The Day
In Gym
back squat 7-6-5-4-3-3-3 Begin each round every 3.5 minutes. then, every minute, on-the-minute, for seven minutes: 10x back squat @ 135/95-lbs.
Friday, October 7, 2022
Workout
Of The Day
In Gym
for time: 500m row 15x bench press @ 155/105-lbs. 500m row 30x handstand pushup 500m row 15x bench press 500m row 30x pushup
Thursday, October 6, 2022
Workout
Of The Day
In Gym
10 rounds for time: 5x hang squat clean @ 135/95-lbs. 100m medicine ball run @ 20/14-lbs.
Wednesday, October 5, 2022
Workout
Of The Day
In Gym
“Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up Compare results to September 16, 2021.
Tuesday, October 4, 2022
Workout
Of The Day
In Gym
deadlift 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three sets: dumbbell suitcase deadlift: 10-20 per side 3-6 supine rope climb
Monday, October 3, 2022
Workout
Of The Day
In Gym
four rounds, as many repetitions as possible in four minutes; rest two minutes between rounds: 25x box jump over, 24/20" platform 50x double under max burpee in remaining time
Sunday, October 2, 2022
Workout
Of The Day
In Gym
"Toes-to-Cindy" as many rounds as possible in 20 minutes: 5x toes-to-bar 10x pushup 15x squat
Saturday, October 1, 2022
Workout
Of The Day
In Gym
power clean 3-3-3-3-3 *Today's reps are touch-and-go. Begin each round every three minutes. then, five round superset: 1. 3 clean pull (*Try to use 120% of 1 heaviest power clean today for the pulls.) 2. 10-20 lunge jump
Friday, September 30, 2022
Workout
Of The Day
In Gym
"Jackie"
for time:
1000m row
50x thruster @ 45-lbs.
30x pull-up
Compare results to December 30, 2019.
then, practice split jerk technique (from the rack) for 10 minutes.
Thursday, September 29, 2022
Workout
Of The Day
In Gym
in teams of two, for time*: 400m run 200m farmer’s carry @ 100/70-lbs. 800m run 400m farmer’s carry 1-mile run 800m farmer’s carry *In this workout, partners will split each running interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals.
Wednesday, September 28, 2022
Workout
Of The Day
In Gym
"Scary Spice"
for time:
25x hang power snatch @ 95/65-lbs.
25x ring dip
100x walking lunge
25x ring dip
25x hang power snatch
Tuesday, September 27, 2022
Workout
Of The Day
In Gym
in teams of two, five rounds, as many repetitions as possible: 2 minutes: max front squat @ 155/105-lbs. 2 minutes: max rope climb, 12-ft. (standing start) *One person works at a time.
Monday, September 26, 2022
Workout
Of The Day
In Gym
20 minutes, every minute, on-the-minute* odd minutes: 5x heavy shoulder press even minutes: 6-10x (burpee + box jump, 24/20" platform) *Try to hold the same weight for all 10 sets. The goal is to keep the shoulder press for the whole workout. But, if you need to, switch to push press to complete the sets.
Sunday, September 25, 2022
Workout
Of The Day
In Gym
for time: 800m run 750m row 30x toes-to-bar 400m run 500m row 20x toes-to-bar 200m run 250m row 10x toes-to-bar
Saturday, September 24, 2022
Workout
Of The Day
In Gym
"Diane" for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to February 19, 2021.
Friday, September 23, 2022
Workout
Of The Day
In Gym
practice strict muscle-up progressions for 10 minutes. as many rounds as possible in 15 minutes: 50x double under 5x hang power snatch @ 50/35-lbs., left 5x hang power snatch, right
Thursday, September 22, 2022
Workout
Of The Day
Wednesday, September 21, 2022
Workout
Of The Day
In Gym
five rounds for time: 15x box jump, 30/24" platform 12x chest-to-bar pull-up 9x sumo deadlift high-pull @ 95/65-lbs.
Tuesday, September 20, 2022
Workout
Of The Day
In Gym
bench press 5-5-5-5-5 *Begin each round every three minutes. then, 16 rounds of 20 seconds of work and 10 seconds of rest, alternating between: odd intervals: pushup even intervals: pike-up --or-- v-up
Monday, September 19, 2022
Workout
Of The Day
In Gym
"Baby Spice" two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge 20x true strict bodyrow 25x push press @ 95/65-lbs. Compare results to September 24, 2021.
Sunday, September 18, 2022
Workout
Of The Day
In Gym
With a continuously running clock, complete as many repetitions as possible:
0:00-4:00
500m row
max single-leg squat (alternating, total)
–rest 3′–
7:00-11:00
500m row
max double under
–rest 3′–
14:00-18:00
500m row
max wall ball @ 20/14-lbs., 10/9-ft.
Saturday, September 17, 2022
Workout
Of The Day
In Gym
5-4-3-2-1 legless rope climb, 12-ft. --or-- rope climb, 12-ft. clean and jerk @ 185/125-lbs. *After each round, complete a 200m medicine ball run.
Friday, September 16, 2022
Workout
Of The Day
In Gym
for time: 25-20-15-10-5 box jump, 24/20" platform front rack lunge @ 95/65-lbs. weighted sit-up @ 25-lb. db
Thursday, September 15, 2022
Workout
Of The Day
In Gym
"Art-Work-Out" as many rounds as possible in 10 minutes: 6x forward burpee over barrier 10x goblet squat @ 45/35-lbs. –rest three minutes– as many rounds as possible in 10 minutes: 6x plate devil’s press 10x pushup Compare results to September 19, 2020.
Wednesday, September 14, 2022
Workout
Of The Day
In Gym
snatch pull + power snatch 1-1-1-1-1-1 *Begin each round every 90 seconds. power snatch 2-2-2-2-2-2 *Begin each round every 2.5 minutes.
Tuesday, September 13, 2022
Workout
Of The Day
In Gym
"Spatial Awareness" for time: run one mile (0:00-0:10) as many repetitions as possible in three minutes: strict handstand pushup, 5″ deficit (0:10-0:13) for time: 200m run (0:13-0:15) as many repetitions as possible in three minutes: handstand pushup, 5″ deficit (0:15-0:18) for time: run one mile (0:18-0:28) as many repetitions as possible in three minutes: strict handstand pushup (0:28-0:31) for time: 200m run (0:31-0:34) as many repetitions as possible in three minutes: handstand pushup (0:34-0:37) This workout is scored by both mile times, both 200m run times, the total deficit handstand pushups completed (strict and kipping), and the total handstand pushups completed (strict and kipping). Compare results to September 17, 2014.
Monday, September 12, 2022
Workout
Of The Day
Sunday, September 11, 2022
Workout
Of The Day
In Gym
"Rankel" as many rounds as possible in 20 minutes: 6x deadlift @ 225/155-lbs. 7x burpee pull-up 10x swing @ 70/55-lbs. 200m run
Saturday, September 10, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 21 minutes: minute 1: 12x overhead squat @ 95/65-lbs. minute 2: max double under minute 3: rest
Friday, September 9, 2022
Workout
Of The Day
Thursday, September 8, 2022
Workout
Of The Day
In Gym
six rounds for time: 6x clean and jerk @ 135/95-lbs. 10x pull-up *Practice bar muscle-up progressions in warm-up.
Wednesday September 7, 2022
Workout
Of The Day
In Gym
back squat 5-4-3-2-2-2-2 *Begin each round every four minutes. then, three rounds for quality: 10 back squat @ 50% heaviest weight for the day, 1-second pause at bottom position INTO 10x goblet squat jump
Tuesday, September 6, 2022
Workout
Of The Day
In Gym
"22.1" as many rounds as possible in 15 minutes: 3x wall climb 12x dumbbell snatch @ 50/35-lbs. 15x box jump over, 24/20" platform Compare results to February 28, 2022.
Saturday, September 3, 2022
Workout
Of The Day
In Gym
six rounds, begin every 3.5 minutes: 5 heavy deadlift 400m run *This workout is only scored by the heavy deadlift weights. You may run the 400m at a recovery pace. then, bottom-to-bottom tabata squat
Friday, September 2, 2022
Workout
Of The Day
In Gym
bench press 3-3-3-3-3 *Begin each round every three minutes. then, four sets for quality: 2-5x rope climb 10-15x strict ring dip option
Thursday, September 1, 2022
Workout
Of The Day
In Gym
"Pocket Power Ranger"
nine rounds for time:
1x shoulder press @ 115/75-lbs.
7x thruster
9x single-leg squat (alternating, total)
Compare results to December 20, 2021.
Wednesday, August 31, 2022
Workout
Of The Day
In Gym
in a 20-minute window: eight rounds of: 12/9 calorie row 12x burpee 21x double under + max row in remaining time
Tuesday, August 30, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 14 minutes:
40x box jump, 24/20" platform
40x pull-up
40x power snatch @ 95/65-lbs.
40 pushup
Monday, August 29, 2022
Workout
Of The Day
In Gym
five three-minute rounds; rest exactly one minute between rounds:
200m medicine ball run @ 20/14-lbs.
max wall ball @ 20/14-lbs., 10-ft. target in remaining time.
This workout is scored by the total number of wall balls completed from all five rounds.
Sunday, August 28, 2022
Workout
Of The Day
In Gym
10 rounds for time: 9x toes-to-bar 3x wall climb
Saturday, August 27, 2022
Workout
Of The Day
In Gym
"MPH Shuttle To Overhead" in a three minute window: 400m run max jerk @ 205/135-lbs. --rest one minute-- in a five minute window: 600m run max jerk --rest one minute-- in a six minute window: 800m run max jerk
Friday, August 26, 2022
Workout
Of The Day
In Gym
sumo deadlift 3-3-3-3-3 *Begin each round every three minutes. then, three rounds for max reps: 1 minute max body row 1 minute max pushup 1 minute max wall ball @ 20/14-lbs., 10-ft. target --rest one minute--
Thursday, August 25, 2022
Workout
Of The Day
In Gym
three rounds for time: 30x burpee 100x double under 20x single-leg squat (alternating, total)
Wednesday, August 24, 2022
Workout
Of The Day
In Gym
power snatch + hang snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes.
Tuesday, August 23, 2022
Workout
Of The Day
In Gym
three rounds for max reps: 2 minutes: max strict pull-up --rest one minute-- 2 minutes: max shoulder press @ 95/65-lbs. --rest one minute-- 2 minutes: max calorie row --rest one minute--
Monday, August 22, 2022
Workout
Of The Day
In Gym
two rounds for time: 12x dumbbell hang power clean 12x dumbbell front rack lunge @ 100/70-lbs. 400m run 12x dumbbell hang power clean 12x dumbbell front rack lunge 25x box jump, 30/24" platform
Sunday, August 21, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 10x sumo deadlift high-pull @ 95/65-lbs. 15x pushup 30x double under
Saturday, August 20, 2022
Workout
Of The Day
In Gym
front squat 5-5-5-3-3-3 *Begin each round every three minutes. then, three sets, rest between sets: 10 per side: dumbbell Bulgarian split squat
Friday, August 19, 2022
Workout
Of The Day
In Gym
"MPH Up and Over" for time: 3 rounds: 12x ring muscle-up 25x box jump over, 24/20" platform 30x weighted sit-up @ 30/20-lbs. + 25m weighted lunge @ 100/70-lbs.
Thursday, August 18, 2022
Workout
Of The Day
In Gym
power clean
3-3-2-2-2-1-1-1
*Begin each round every 2.5 minutes.
then, in teams of two, for time:
100x hang power clean @ 115/75-lbs. (alternate every 10 reps)
100x burpee (alternate every 10 reps)
Wednesday, August 17, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
5x bench press @ 185/125-lbs.
21/17 calorie row
Tuesday, August 16, 2022
Workout
Of The Day
Monday, August 15, 2022
Workout
Of The Day
In Gym
"Run and Row to Work" for time: 50x toes-to-bar 1-mile run 50x chest-to-bar pull-up 1200m row
Sunday, August 14, 2022
Workout
Of The Day
In Gym
five rounds, begin each round every six minutes:
500m row
10x double under crossover (1 minute time limit) --or-- 20x single under crossover --or-- 1 minute max double unders
100m farmer's carry @ 100/70-lbs.
This workout is scored by all five times.
Saturday, August 13, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 8 minutes: odd minutes: 2x overhead squat even minutes: 2x thruster *Bar is pulled from the rack. then, "Burpee Lullaby" two rounds for time*: 25x thruster @ 95/65-lbs. 25x overhead squat *At the start of each minute, four burpees must be completed before moving to the barbell. *Bar is pulled from the floor.
Friday, August 12, 2022
Workout
Of The Day
In Gym
bench press 5-4-3-2-1-1-1 Begin each round every three minutes. then, in teams of two, for overall time: 400m run (per person) 300m run (per person) 200m run (per person) 100m run (per person)
Thursday, August 11, 2022
Workout
Of The Day
In Gym
for time: 15-12-9 toes-to-bar swing @ 50/35-lbs. + 21-15-9 pull-up swing
Wednesday, August 10, 2022
Workout
Of The Day
In Gym
eight rounds, every two minutes: 1x power clean + 1x front squat + 1x push jerk then, in a seven-minute window: 30x clean and jerk @ 135/95-lbs. max wall climb in remaining time
Tuesday, August 9, 2022
Workout
Of The Day
In Gym
for time: 5-10-15-20-25 ring dip 25-20-15-10-5 box jump over, 24/20" platform then, in teams of two, for overall time: 500m row (per person) 350m row (per person) 250m row (per person) 150m row (per person) *You must share a rower with your partner.
Monday, August 8, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 20x wall ball @ 20/14-lbs., 10-ft. target 5x rope climb, 12-ft. (standing start) 200m run
Sunday, August 7, 2022
Workout
Of The Day
In Gym
four rounds for time: 25 calorie row 25x burpee
Saturday, August 6, 2022
Workout
Of The Day
In Gym
shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 *Begin each round every two minutes. Compare all results to August 2, 2021.
Friday, August 5, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 200m run –or– 250m row 5x bar muscle-up
Thursday, August 4, 2022
Workout
Of The Day
In Gym
four rounds for time: 5x hang squat snatch @ 135/95-lbs. 20x hand-release pushup 80x double under
Wednesday, August 3, 2022
Workout
Of The Day
In Gym
for time: 50x anchored sit-up 40x box jump, 24/20" platform 30x deadlift @ 185/125-lbs. 20x burpee 1000m run 20x burpee 30x deadlift 40x box jump 50x anchored sit-up
Tuesday, August 2, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 1-2-3-4… dumbbell Turkish get-up @ 50/35-lbs. strict chest-to-bar pull-up – Continue adding 1-rep to each round until time expires.
Monday, August 1, 2022
Workout
Of The Day
In Gym
back squat 5-5-5-5-5 *Begin each round every four minutes. then, three rounds for quality: 8x (1 1/4) squat @ 50% max weight for the day 10x strict toes-to-bar --or-- ball up --or-- hanging knee raise option
Sunday, July 31, 2022
Workout
Of The Day
In Gym
weighted strict ring dip 3-3-3-3-3 *Begin each round every two minutes. then, "Walk Don't Run" for time: two-mile walk* with up to 60/40-lbs. *In this workout: You must walk, not run. You may wear a weight vest or loaded backpack, or carry sandbags, plates, dumbbells or kettlebells. Compare results to July 24, 2019.
Saturday, July 30, 2022
Workout
Of The Day
In Gym
"Bend and Snap" six rounds for time: 5x deadlift @ 275/185-lbs. 10x lateral burpee 10x chest-to-bar pull-up Compare results to September 6, 2019.
Friday, July 29, 2022
Workout
Of The Day
In Gym
"It's Just Exercise Too"
for time:
800m medicine ball run +
3-6-9-12-9-6-3
overhead squat @ 155/105-lbs.*
+ 800m medicine ball run
*Bar is pulled from the rack. All reps in each set must be completed unbroken. Every time a set is broken, an additional 200m run is added, to be completed after that set of overhead squats. The medicine ball runs are at 20/14-lbs.
Compare results to May 23, 2016.
Thursday, July 28, 2022
Workout
Of The Day
In Gym
"Puedes Hacerlo"
six rounds for time:
14x pushup
19x walking lunge @ 100/70-lbs., load held in front rack position
76x double under
Wednesday, July 27, 2022
Workout
Of The Day
In Gym
"MPH Fun Run" in teams of two, five rounds for time: 40 calorie row 400m run Compare results to July 16, 2021. *One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round. then, three sets, rest amply between sets: 10-20x strict handstand pushup/atomic pushup
Tuesday, July 26, 2022
Workout
Of The Day
In Gym
"MPH Bears"
five cycles, as many complexes as possible in three minutes:
bear complex @ 95/65-lbs.
This workout is scored by the number of complexes completed for each cycle.
Compare results to November 15, 2014.
Monday, July 25, 2022
Workout
Of The Day
In Gym
Sunday, July 24, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 1x rope climb, seated start --or-- rope climb 10x russian swing @ 70/55-lbs. 200m run
Saturday, July 23, 2022
Workout
Of The Day
In Gym
thruster 5-4-3-2-1-1-1 *Bar is pulled from the rack. Begin each set every three minutes. then, "Gut Check" as many rounds as possible in eight minutes: 1, 2, 3, 4, 5, 6... thruster @ 95/65-lbs. 1, 2, 3, 4, 5, 6... burpee *Continue adding one additional repetition each round.
Friday, July 22, 2022
Workout
Of The Day
In Gym
deadlift* 2-2-2-2-2-2-2 *Bar is pulled from a dead stop on each rep. Begin each round every three minutes. then, two sets: 1 minute: max pushup 1 minute: rest 1 minute: max toes-through rings 1 minute: rest
Thursday, July 21, 2022
Workout
Of The Day
In Gym
in a 15 minute window, complete: -1500m row -400m farmer's carry @ 100/70-lbs. -max double under in remaining time
Wednesday, July 20, 2022
Workout
Of The Day
In Gym
for time: 11-10-9-8-7-6-5-4-3-2-1 dumbbell front squat @ 100/70-lbs. chest-to-bar pull-up
Tuesday, July 19, 2022
Workout
Of The Day
In Gym
three rounds for time: 10x power snatch @ 125/83-lbs. 20x handstand pushup
Monday, July 18, 2022
Workout
Of The Day
In Gym
three rounds for time: 800m run 20x box jump, 30/24" platform 30x back rack weighted lunge @ 95/65-lbs.
Sunday, July 17, 2022
Workout
Of The Day
In Gym
for max reps: 2 minutes: row 2 minutes: single-arm snatch @ 50/35-lbs. 2 minutes: anchored sit-up 90 seconds: row 90 seconds: single-arm snatch 90 seconds: anchored sit-up 1 minute: row 1 minute: single-arm snatch 1 minute: anchored sit-up
Saturday, July 16, 2022
Workout
Of The Day
In Gym
"Staggered Cindy" 10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets: 5x pull-up 10x pushup 15x squat *Continue each set exactly where the last set finished. Compare results to November 21, 2020.
Friday, July 15, 2022
Workout
Of The Day
In Gym
three rounds for time: 15x hang power clean @ 135/95-lbs. 15x (burpee + box jump) Then, practice handstand walking for 12 minutes.
Thursday, July 14, 2022
Workout
Of The Day
In Gym
five rounds for time: 21x deadlift @ 135/95-lbs. 15x toes-to-bar 9x push press
Wednesday, July 13, 2022
Workout
Of The Day
In Gym
back squat
3-3-3-3-3
*Begin each round every four minutes.
weighted back rack lunge
20-20-20
*Begin each round every three minutes.
Tuesday, July 12, 2022
Workout
Of The Day
In Gym
for time:
21-15-9-6-3
strict ring dip
strict pull-up
*Complete a 400m run after each round.
Monday, July 11, 2022
Workout
Of The Day
Sunday, July 10, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 15x bench press @ 135/95-lbs. 400m run Compare results to August 9, 2021.
Saturday, July 9, 2022
Workout
Of The Day
In Gym
for time: 21-15-9-6-3 calories on rower clean and jerk @ 115/75-lbs. then, two sets, rest amply between sets: max kipping pull-up
Friday, July 8, 2022
Workout
Of The Day
In Gym
complete five three-minute rounds, resting exactly two minutes between rounds: 20x unbroken wall ball @ 20/14-lbs., 10-ft. 20x box jump, 24/20"platform max distance handstand walk --or-- wall climb
Thursday, July 7, 2022
Workout
Of The Day
In Gym
for time: 50-40-30-20-10* pushup double under legless rope climb, 12-ft. *The legless rope climbs will have the rep scheme of 5-4-3-2-1.
Wednesday, July 6, 2022
Workout
Of The Day
In Gym
for time: two rounds: 10x front squat @ 185/125-lbs. 20x burpee + two rounds: 15x front squat @ 135/95-lbs. 20x burpee
Tuesday, July 5, 2022
Workout
Of The Day
In Gym
deadlift 7-7-5-5-3-3-3 *Begin each round every three minutes. then, for time: 800m run
Sunday, July 3, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes:
odd minutes: 10-15x burpee
even minutes: max dumbbell front rack lunge @ 50/35-lbs.
Saturday, June 2, 2022
Workout
Of The Day
In Gym
10 rounds for time: 7x toes-to-bar 7x hand-release pushup 7x pull-up
Friday, July 1, 2022
Workout
Of The Day
In Gym
five rounds for time: 12x hang power clean + jerk @ 115/75-lbs. 9x thruster 6x power snatch
Thursday, June 30, 2022
Workout
Of The Day
In Gym
bench press
5-5-5-5-5
*Begin each round every three minutes.
then, three rounds for quality:
10-15x barbell upright row
10-15x barbell bent-over row
5-10x strict toes-to-bar --or-- ball-up --or-- hanging knee raise
Wednesday, June 29, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 200m run 30/21 calorie row 40x air squat
Tuesday, June 28, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
10x single-arm push press @ 50/35-lbs.
5x ring muscle-up
10x swing @ 70/55-lbs.
Monday, June 27, 2022
Workout
Of The Day
In Gym
five sets, beginning every 2 minutes:
2 snatch balance + 2 overhead squat
then, in 11 minutes, complete:
100x weighted step-up, 24/20" platform @ 50/35-lbs.
max overhead squat @ 95/65-lbs. in remaining time
Sunday, June 26, 2022
Workout
Of The Day
In Gym
for time: 1-mile run 50x box jump, 24/20" platform 50x burpee 800m run 35x box jump 35x burpee 400m run 20x box jump 20x burpee
Saturday, June 25, 2022
Workout
Of The Day
In Gym
back squat
3-3-3-3-3
*Begin each round every 4 minutes.
then, for max reps:
1. tabata bottom-to-bottom squat
2. tabata strict pull-up
Friday, June 24, 2022
Workout
Of The Day
In Gym
10 rounds for time: 6x single-arm snatch @ 70/55-lbs. 10x handstand pushup
Thursday, June 23, 2022
Workout
Of The Day
In Gym
four rounds, rest one minute between rounds: 1 minute max rope climb *each rope climb counts for 5 points* 1 minute max hang power clean @ 115/75-lbs. 1 minute max wall ball @ 20/14-lbs., 10-ft. target Compare results to June 29, 2021.
Wednesday, June 22, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 50x double under 25x anchored sit-up 100m farmer's carry @ 100/70-lbs.
Tuesday, June 21, 2022
Workout
Of The Day
In Gym
3 squat clean + 2 front squat + 1 jerk 1-1-1-1-1-1-1 *Begin each round every 3.5 minutes.
Monday, June 20, 2022
Workout
Of The Day
In Gym
on a 20-minute clock, each piece for time: 0:00-5:00 - 800m run 5:00-10:00 - 75x pull-up 10:00-15:00 - 75x burpee 15:00-20:00 - 1000/850m row *Total score is combined work time across all four movements.
Sunday, June 19, 2022
Workout
Of The Day
In Gym
four rounds, as many repetitions as possible: 1′ row (calories) 1′ wall climb 1′ sumo deadlift high pull @ 75/55-lbs. 1′ step-up, 24/20″ platform --1′ rest--
Saturday, June 18, 2022
Workout
Of The Day
In Gym
TURBO SATURDAY Workout #1: "Team Kalsu" In teams of two, 20 one-minute rounds, alternating partners every other minute: max thruster @ 135/95-lbs. At the top of each minute, both partners must each complete 5x burpee, before one moves to the thruster bar. The other partner rests for the remainder of the minute. This workout is scored by the total thrusters completed by both partners across all 20 rounds. Workout #2: "Running Doubles" in teams of two, eight rounds for time*: 50x double under 400m run *Each partner completes four rounds. Compare all results to February 22, 2020.
Friday, June 17, 2022
Workout
Of The Day
In Gym
bench press 3-3-3-3-3-3 *Begin each set every three minutes. then, three rounds for quality: 15x barbell bent-over row 10-15x strict ring dip
Thursday, June 16, 2022
Workout
Of The Day
In Gym
for time: 42x swing @ 55/35-lbs. 21x toes-to-bar 36x swing @ 55/35-lbs. 18x toes-to-bar 30x swing 15x toes-to-bar 24x swing 12x toes-to-bar
Wednesday, June 15, 2022
Workout
Of The Day
In Gym
for time: 400m run 12x box jump, 36/30" platform 400m run 24x box jump, 30/24" platform 400m run 36x box jump, 24/20" platform 400m run
Tuesday, June 14, 2022
Workout
Of The Day
In Gym
overhead squat 3-3-3-3-3 *Begin each round every three minutes. pause back squat @ medium weights 10-10-10 *Begin each set every 2 minutes.
Monday, June 13, 2022
Workout
Of The Day
In Gym
"A Rich Heart" for 20 minutes, at the top of every second minute, complete as much as possible of: 6x hang power clean @ 185/125-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up
Sunday, June 12, 2022
Workout
Of The Day
In Gym
four rounds, for max reps:
2 minutes: row for calories
1 minute: max strict ring dip
--2 minutes of rest--
Saturday, June 11, 2022
Workout
Of The Day
In Gym
deadlift
3-3-3-3-3
Begin each round every 3.5 minutes.
then, two rounds for quality:
10x per side: dumbbell Bulgarian split squat
10-20x dumbbell bench press
Friday, June 10, 2022
Workout
Of The Day
In Gym
"Dad Bod" five rounds for time: 19x wall ball @ 20/14-lbs., 10-ft. target 7x hang power snatch @ 115/75-lbs. 4x ring muscle-up *At the completion of the five rounds, run 800m with your medicine ball.
Thursday, June 9, 2022
Workout
Of The Day
In Gym
for max reps: 3 minutes: max double under 3 minutes: max handstand walk --or-- wall climb 3 minutes: max abmat sit-up --1 minute of rest-- 2 minutes: max double under 2 minutes: max handstand walk --or-- wall climb 2 minutes: max abmat sit-up --1 minute of rest-- 1 minute: max double under 1 minute: max handstand walk --or-- wall climb 1 minute: max abmat sit-up --1 minute of rest-- You will have three scores, today, one for each movement in the workout.
Wednesday, June 8, 2022
Workout
Of The Day
In Gym
"MPH Pride" in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. Compare results to June 23, 2021.
Tuesday, June 7, 2022
Workout
Of The Day
In Gym
five rounds for time: 400m run 15x front squat @ 135/95-lbs.* *Every time the bar is dropped mid-set, complete 5x burpee. This workout is scored by time to completion, and number of burpees completed. Compare results to March 25, 2015.
Monday, June 6, 2022
Workout
Of The Day
In Gym
shoulder press
5-5-5-5-5
*Begin each round every three minutes.
then, three rounds for time:
30x dumbbell single-arm push press @ 50/35-lbs. (alternate every 5 reps)
15x pull-up
Sunday, June 5, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 5x rope climb, 12-ft., standing start 400m run
Saturday, June 4, 2022
Workout
Of The Day
In Gym
for time: 10x deadlift @ 275/185-lbs. 50x double under 8x deadlift 50x double under 6x deadlift 50x double under 4x deadlift 50x double under 2x deadlift 50x double under then, five rounds for quality: 5x heavy sumo deadlift *Rest 2.5 minutes between rounds.
Friday, June 3, 2022
Workout
Of The Day
In Gym
front squat 5-5-5-5-5 *Begin each round every three minutes. thruster 5-5-5-5 *Begin each round every three minutes.
Thursday, June 2, 2022
Workout
Of The Day
In Gym
for time:
500m row
30x bench press @ 185/125-lbs.
1000m row
20x bench press
2000m row
10x bench press
Wednesday, June 1, 2022
Workout
Of The Day
In Gym
"Shadow 3"
15 rounds:
1x weighted strict pull-up @ 50/35-lbs.
6x single-leg squat (alternating, total)
3x per side: turkish get-up sit-up @ 50/35-lbs.
Tuesday, May 31, 2022
Workout
Of The Day
In Gym
for time: 18-16-14-12-10-8 power clean @ 135/95-lbs. *after each round, complete a 200m run. then, practice handstands and handstand walking for 10 minutes.
Saturday, May 30, 2022
Workout
Of The Day
Sunday, May 29, 2022
Workout
Of The Day
Saturday, May 28, 2022
Workout
Of The Day
In Gym
10 rounds for time: 7x toes-to-bar 10x weighted front rack lunge @ 115/75-lbs.
Friday, May 27, 2022
Workout
Of The Day
In Gym
for time: 21-18-15 thruster @ 95/65-lbs. single-arm snatch, left @ 50/35-lbs. single-arm snatch, right
Thursday, May 26, 2022
Workout
Of The Day
In Gym
in teams of two, three rounds for time:
80 calorie row
200x double under
80x strict sit-up
*Athletes may work at the same time on the double under and sit-up, but must work individually on the row.
Wednesday, May 25, 2022
Workout
Of The Day
In Gym
"Murph" for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.
Tuesday, May 24, 2022
Workout
Of The Day
In Gym
five rounds, every 90 seconds: snatch pull + power snatch five rounds, every 90 seconds: 2 power snatch + 2 overhead squat
Monday, May 23, 2022
Workout
Of The Day
In Gym
five rounds for time: 6x push jerk @ 135/95-lbs. 12x (burpee + box jump), 24/20" platform then, practice one of the following for 10 minutes: option 1: strict muscle-up or low ring strict muscle-up option 2: strict ring dip
Sunday, May 22, 2022
Workout
Of The Day
In Gym
three rounds for time: 21x toes-to-bar 400m run 100x double under
Saturday, May 21, 2022
Workout
Of The Day
In Gym
for total time: three rounds: 12x strict handstand pushup 12x dumbbell front rack lunge @ 100/70-lbs. --2 minute rest-- three rounds: 12x handstand pushup 24x box jump, 24/20" platform
Friday, May 20, 2022
Workout
Of The Day
In Gym
"Hope For Refugees" three rounds, as many repetitions as possible: 1 minute: 25-ft. shuttle run 1 minute: dumbbell snatch @ 50/35-lbs. 1 minute: calorie row 1 minute: dumbbell box step-up, 24/20" platform 1 minute MPH-standard burpee *Rest 1 minute between rounds.
Thursday, May 19, 2022
Workout
Of The Day
In Gym
power clean 3-3-3-3-3 Begin each round every three minutes. clean pull 3-3-3-3 Begin each round every two minutes.
Wednesday, May 18, 2022
Workout
Of The Day
In Gym
Murph Prep 4 in 21 minutes, complete as much as possible of the following: one mile run + three rounds: 5x pull-up 10x pushup 15x air squat + three rounds: 5x chest-to-bar pull-up 10x staggered grip pushup 15x medicine ball squat @ 20/14-lbs. + three rounds: 5x strict pull-up --or-- bar muscle-up 10x explosive pushup 15x wall ball, 10/9-ft. target At the 22 minute mark, complete an 800m run for time. If you are would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!
Tuesday, May 17, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 13 minutes: 20x swing @ 55/35-lbs. 10x burpee practice handstands and handstand walking for 10 minutes.
Monday, May 16, 2022
Workout
Of The Day
In Gym
front squat 2-2-2-2-2-2 Begin each round every three minutes. then, two rounds for quality: up to 20x unbroken toes-through-rings up to 10x unbroken strict ring dip *may use a weight* 1 minute of max barbell squat jump @ 45/33-lbs.
Sunday, May 15, 2022
Workout
Of The Day
In Gym
for time: one mile weight vest run --or-- medicine ball carry @ 20/14-lbs. 50x dumbbell power clean @ 100/70-lbs. 800m weight vest run --or-- medicine ball carry @ 20/14-lbs. 25x dumbbell power clean @ 100/70-lbs. *If you are wearing a weight vest for this workout, keep it on for the power cleans.
Saturday, May 14, 2022
Workout
Of The Day
In Gym
"15.3" as many rounds as possible in 14 minutes: 7x muscle-up 50x wall ball @ 20/14-lbs., 10-ft. target 100x double under Compare results to March 14, 2015.
Friday, May 13, 2022
Workout
Of The Day
In Gym
push press 5-5-5-5-5 then, three rounds for time: 15x push press @ 95/65-lbs. 15x burpee
Thursday, May 12, 2022
Workout
Of The Day
In Gym
four rounds, each for time; rest amply between rounds: 500m row 21x russian swing @ 70/55-lbs.
Wednesday, May 11, 2022
Workout
Of The Day
In Gym
high hang power snatch + low hang power snatch 1-1-1-1-1 Begin each round every two minutes. hang power snatch 3-3-3-3-3 Begin each round every three minutes.
Tuesday, May 10, 2022
Workout
Of The Day
In Gym
Murph Prep 3: "Murph Variant 2" as many rounds as possible in 22 minutes*: 100m run 5x pull-up 10x pushup 15x squat 200m run 10x pull-up 20x pushup 30x squat 300m run 15x pull-up 30x pushup 45x squat *If you reach the end of this sequence, begin from the top again. *You may wear a weight vest if you are planning on completing Murph with a weight vest. Compare results to May 19, 2021.
Monday, May 9, 2022
Workout
Of The Day
In Gym
for time: 3-6-9-12-15-15-12-9-6-3 deadlift @ 155/105-lbs. box jump over, 24/20" platform
Sunday, May 8, 2022
Workout
Of The Day
In Gym
In 18 minutes, complete a 400m farmer's carry @ 100/70-lbs. buy-in, and then as many rounds as possible in the remaining time of: 5x strict ring dip 10x strict sit-up 15x goblet squat @ 50/35-lbs.
Saturday, May 7, 2022
Workout
Of The Day
In Gym
for time: 50-40-30-20-10 single-arm snatch @ 50/35-lbs. (alternating, total) *After each round, complete 50x double under and 9x strict pull-up.
Friday, May 6, 2022
Workout
Of The Day
In Gym
back squat 5-5-5-3-3-3 *Begin each round every four minutes. then, three sets for quality: 8 pause squat @ 50% heaviest weight for the day 12 dumbbell renegade row (alternating, total)
Thursday, May 5, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 15 minutes: minute 1: legless rope climb --or-- rope climb minute 2: box jump, 24" platform minute 3: handstand hold (freestanding is an option) then, three sets for quality: 10-20x weight vest/unweighted pushup 400m weight vest/unweighted run
Wednesday, May 4, 2022
Workout
Of The Day
Tuesday, May 5, 2022
Workout
Of The Day
In Gym
Murph Prep 2: "Half Murph" for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want!
Monday, May 2, 2022
Workout
Of The Day
In Gym
2 clean pull + power clean
1-1-1-1-1
*Begin each round every 90 seconds.
power clean + squat clean + 2 front squat
1-1-1-1-1-1
*Begin each round every three minutes.
Sunday, May 1, 2022
Workout
Of The Day
In Gym
Tabata Mash-Up: Row + Sit-up + Row + Standing Long Jump Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are a row for calories, the second eight intervals are anchored strict sit-ups, the third eight intervals are a row for calories and the fourth eight intervals are standing long jumps at 6/5-ft. There is no rest between exercises, except a one-minute break after round 16. This workout is scored by the total number of reps from all 32 intervals.
Saturday, April 30, 2022
Workout
Of The Day
In Gym
for time: 100x double under + 30x power snatch @ 135/95-lbs. + 100x double under
Friday, April 29, 2022
Workout
Of The Day
In Gym
in teams of two, three rounds for max reps: 2 minutes: max ring pull-up 2 minutes: max burpee 2 minutes: max calories on rower 2 minutes: rest *Partners work one at a time on the pull-ups, and at the same time on the burpees and rower.
Thursday, April 28, 2022
Workout
Of The Day
In Gym
bench press 7-7-5-5-3-3-3-3 *Begin each round every 3.5 minutes. then, three rounds; rest amply between rounds: 1 minute handstand hold 20x alternating single-arm dumbbell shoulder press
Wednesday, April 27, 2022
Workout
Of The Day
In Gym
"Too Young Too Fit" as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20" platform
Tuesday, April 26, 2022
Workout
Of The Day
In Gym
split jerk
3-3-3-3-3
*Begin each round every three minutes.
then, three rounds for quality:
20x dumbbell front rack step-up, 24/20" platform
Monday, April 25, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x wall ball @ 20/14-lbs., 10/9-ft. target
Sunday, April 24, 2022
Workout
Of The Day
In Gym
five rounds for time: 40x walking lunge 20x single-arm snatch @ 50/35-lbs.
Saturday, April 23, 2022
Workout
Of The Day
In Gym
overhead squat 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: 15x burpee
Friday, April 22, 2022
Workout
Of The Day
In Gym
"Fight Gone Bad!" three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest In this workout you will move from each of the five stations after one minute. This is a five-minute round with a one-minute break between rounds. Compare results to June 3, 2019.
Thursday, April 21, 2022
Workout
Of The Day
In Gym
all for time: 15-12-9: strict handstand pushup *Complete 21 sit-ups after each set. 15-12-9: strict ring dip *Complete 21 sit-ups after each set. 15-12-9: pushup *Complete 21 sit-ups after each set.
Wednesday, April 20, 2022
Workout
Of The Day
In Gym
front squat 3-3-3-3-3-3 Begin each round every three minutes. then, three sets, rest amply between rounds: 15x heavy thruster
Tuesday, April 19, 2022
Workout
Of The Day
In Gym
five rounds for time: 400m run 20x pull-up
Monday, April 18, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 11 minutes:
30/22 calorie row
20x (burpee + box jump, 24/20" platform)
10x snatch @ 185/125-lbs.
Sunday, April 17, 2022
Workout
Of The Day
In Gym
three rounds for time: 400m run 15x swing @ 70/55-lbs. 15x toes-to-bar
Saturday, April 16, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 15x single-arm dumbbell bent-over, row, left arm @ 50/35-lbs. 15x single-arm dumbbell bent-over, row, right arm 50-ft handstand walk
Friday, April 15, 2022
Workout
Of The Day
In Gym
for time: 10-9-8-7-6-5-4-3-2-1 2x burpee back squat @ 205/135-lbs.
Thursday, April 14, 2022
Workout
Of The Day
In Gym
three rounds for time: 30x single-leg squat (alternating, total) 35x pike-up --or-- v-up 10x muscle-up
Wednesday, March 13, 2022
Workout
Of The Day
In Gym
power clean
2-2-2-2-2
*These reps are mandatory touch-and-go. Begin each round every three minutes.
then, as many rounds as possible in 10 minutes:
10x hand-release pushup
10x power clean @ 115/75-lbs.
Tuesday, April 12, 2022
Workout
Of The Day
In Gym
as many repetitions as possible in 25 minutes: 8x wall ball @ 20/14-lbs., 10-ft. target 1x shuttle run, 60m 1x rope climb, 12-ft., standing start 16x wall ball 2x shuttle run 2x rope climb 24x wall ball 3x shuttle run 3x rope climb 32x wall ball 4x shuttle run 4x rope climb 24x wall ball 3x shuttle run 3x rope climb 16x wall ball 2x shuttle run 2x rope climb 8x wall ball 1x shuttle run 1x rope climb
Monday, April 11, 2022
Workout
Of The Day
Sunday, April 10, 2022
Workout
Of The Day
Saturday, April 9, 2022
Workout
Of The Day
In Gym
"Turbo Saturday: Barbells, Balls, Burpees & Bagels" 1. Team snatch: with a continuously running clock, establish a team one-rep max snatch (power or squat, lifter's choice) in 12 minutes. Partnered teams will work on the same bar. The score for the team is the heaviest load lifted by each partner, added together (score = partner A + partner B). 2. In partners, two rounds for time: 800m medicine ball run 10x synchro burpee 60x wall ball @ 20/14-lbs., 10-ft. target 10x synchro burpee 50x pull-up 10x synchro burpee 40x overhead squat @ 115/75-lbs. 10x synchro burpee *Partners split all work (work does not need to be split evenly). Partners run together and alternate carrying the medicine ball in the partner medicine ball run.
Friday, April 8, 2022
Workout
Of The Day
In Gym
shoulder press 7-7-7-7-7 Begin each round every three minutes. then, as many rounds as possible in eight minutes: 10x devil's press @ 45/35-lbs. 50x double under
Thursday, April 7, 2022
Workout
Of The Day
In Gym
five rounds for time:
3x legless rope climb, standing start
30x dumbbell step-up @ 50/35-lbs., 24/20" platform
Wednesday, April 6, 2022
Workout
Of The Day
In Gym
Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 2x hang power clean, the 11th minute is a rest minute, and the final 10 minutes are 2x deadlift.
Tuesday, April 5, 2022
Workout
Of The Day
In Gym
for time: 500m row 45x strict ring dip 500m row 60x single-leg squat 500m row 75x pushup 500m row
Monday, March 4, 2022
Workout
Of The Day
In Gym
for time: 15x push jerk @ 165/115-lbs. 30x toes-to-bar 12x push jerk 24x toes-to-bar 9x push jerk 18x toes-to-bar
Sunday, April 3, 2022
Workout
Of The Day
Saturday, April 2, 2022
Workout
Of The Day
In Gym
bench press 10-10-10-10-10 Begin each round every four minutes. then, in a five-minute window: 400m run max strict ring dip in remaining time
Friday, April 1, 2022
Workout
Of The Day
In Gym
five cycles; work for 3 minutes and rest for 1 minute: 10x deadlift @ 135/95-lbs. 10x front rack lunge
Thursday, March 31, 2022
Workout
Of The Day
In Gym
as many repetitions as possible in 10 minutes: 20x box jump, 24/20" platform 12x dumbbell push press, 100/70-lbs. --rest three minutes-- as many repetitions as possible in 10 minutes: 20/14 calorie row 12x single-arm snatch @ 50/35-lbs. (alternating, total) This workout is scored by the total repetitions completed from BOTH pieces.
Wednesday, March 30, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 5x strict weighted pull-up, 20/10-lbs. 7x front squat @ 155/105-lbs. 9x explosive pushup, 3" platform
Tuesday, March 29, 2022
Workout
Of The Day
In Gym
six rounds for time: 100m farmer's carry @ 100/70-lbs. 15x burpee 50x double under
Monday, March 28, 2022
Workout
Of The Day
In Gym
clean and jerk 2-2-2-2-2-2-2 *Begin each round every three minutes.
Sunday, March 27, 2022
Workout
Of The Day
In Gym
as many repetitions as possible: 2 minutes max double under –15 seconds rest– 2 minutes max pull-up –15 seconds rest– 90 seconds max double under –15 seconds rest– 90 seconds max pull-up –15 seconds rest– 60 seconds max double under –15 seconds rest– 60 seconds max pull-up –15 seconds rest– 30 seconds max double under –15 seconds rest– 30 seconds max pull-up This workout is scored by TWO separate numbers: the number of reps of the core movement AND the number of reps of the jumping movement.
Saturday, March 26, 2022
Workout
Of The Day
In Gym
"Karen" for time: 150x wall ball @ 20/14-lbs., 10-ft. target Compare results to October 16, 2019.
Friday, March 25, 2022
Workout
Of The Day
In Gym
for time: 30x deadlift @ 185/125-lbs. 30x lateral burpee 400m run 20x deadlift 20x lateral burpee 400m run 10x deadlift 10x lateral burpee 400m run
Thursday, March 24, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for eight minutes:
2x hang power snatch
then, three rounds for time:
15x handstand pushup
15x hang power snatch @ 115/75-lbs.
Wednesday, March 23, 2022
Workout
Of The Day
In Gym
back squat 5-5-5-5-5 *Begin each set every four minutes. then, eight minutes, every minute, on-the-minute: even minutes: 45-second ring support hold odd minutes: 8 dumbbell front squat, 1-second pause in receiving position
Tuesday, March 22, 2022
Workout
Of The Day
In Gym
for time: 15-12-9-12-15 toes-to-bar 2x pushup box jump over, 24/20" platform
Monday, March 21, 2022
Workout
Of The Day
In Gym
"22.4MPH"
in teams of two, for time:
800m run (completed in 100m increments)
50x front squat @ 135/95-lbs.
1000m row
90x clean and jerk @ 135/95-lbs.
*Partners split all work evenly, only one partner works at a time.
*There is a 23-minute time cap on this workout.
Sunday, March 20, 2022
Workout
Of The Day
In Gym
"GI Jane" as many repetitions as possible in 15 minutes, stopping at 150 reps: burpee + pull-up Bar is one foot above maximum overhead reach.
Saturday, March 19, 2022
Workout
Of The Day
In Gym
bench press 5-5-3-3-1-1-1-1 *Begin each round every three minutes. then, for time: 1000m row
Friday, March 18, 2022
Workout
Of The Day
In Gym
four rounds, rest exactly one minute between rounds: 1 minute max rope climb *standing start* *each rope climb counts as 5 reps* 1 minute max rotational sit-up 1 minute max single-leg squat
Thursday, March 17, 2022
Workout
Of The Day
In Gym
OUTDOOR OPTION:
in teams of two, three rounds for time:
50x dumbbell or kettlebell deadlift @ 110/70-lbs.
400m run *run together*
200m farmer's carry
*Partners may split up the deadlifts and carries in whichever way they choose.
INDOOR OPTION:
in teams of two, three rounds for time:
50x dumbbell or kettlebell deadlift @ 110/70-lbs.
2 minutes of maximum double unders *count total double unders*
60x swing @ 55/35-lbs.
*Partners may split up the deadlifts and swings in whichever way they choose.
Wednesday, March 16, 2022
Workout
Of The Day
In Gym
"Boots" three rounds for time: 15x (burpee + standing long jump, 6/5-ft.) 30x pushup 30x step-up, 20/16" platform, 100/70-lbs.
Tuesday, March 15, 2022
Workout
Of The Day
In Gym
15 rounds, beginning every two minutes:
rounds 1-5: 3x muscle snatch
rounds 6-10: 2x power snatch
--short break--
rounds 11-15: 1x squat snatch
Monday, March 14, 2022
Workout
Of The Day
In Gym
for time:
21x pull-up
42x double under
21x thruster @ 95/65-lbs.
18x chest-to-bar pull-up
36x double under
18x thruster @ 115/75-lbs.
15x bar muscle-up
30x double under
15x thruster @ 135/85-lbs.
Sunday, March 13, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 22 minutes: 20x pushup 30x sit-up 40x/28x calorie row
Saturday, March 12, 2022
Workout
Of The Day
In Gym
"The Tara" in 12 minutes, complete: 500m medicine ball run @ 20/14-lbs. 26x front rack lunge @ 135/95-lbs. *in the remaining time, complete as many front squats as possible with 135/95-lbs.
Friday, March 11, 2022
Workout
Of The Day
In Gym
12 rounds, beginning every two minutes:
rounds 1-4: 5 shoulder press
rounds 5-8: 4 push press
rounds 9-12: 3 push jerk
*bar is pulled from the rack*
then, two sets; rest amply between sets:
max strict pull-up
Thursday, March 10, 2022
Workout
Of The Day
In Gym
five rounds for time:
4x front squat @ 185/125-lbs.
10x strict ring dip
14x wall ball @ 20/14-lbs., 10-ft.
target
Wednesday, March 9, 2022
Workout
Of The Day
In Gym
"Bropacalypse"
three rounds for time:
50x double under
7x hang power snatch @ 165/115-lbs.
21x burpee
Compare results to September 17, 2018.
Tuesday, March 8, 2022
Workout
Of The Day
In Gym
Practice rope climbs for 10 minutes.
four rounds for time:
15x box jump, 36/30" platform
400m run
Monday, March 7, 2022
Workout
Of The Day
In Gym
"22.2" for time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 deadlift bar-facing burpee *There is a 10-minute time limit on this workout.
Sunday, March 6, 2022
Workout
Of The Day
In Gym
five three-minute rounds, rest exactly one minute between rounds: 500m row max sit-up Compare results to December 17, 2021.
Saturday, March 5, 2022
Workout
Of The Day
In Gym
four rounds for time: 9x hang power clean @ 135/95-lbs. 9x push jerk 15x pull-up
Friday, March 4, 2022
Workout
Of The Day
In Gym
back squat
3-3-3-3-3
*Begin each round every four minutes.
then, two rounds for quality:
15x pause back squat @ 50% of heaviest weight for the day
2 minutes max double under
Thursday, March 3, 2022
Workout
Of The Day
In Gym
for time: 50x handstand pushup 800m run 50x burpee 800m run 150-ft. handstand walk Compare results to April 25, 2019.
Wednesday, March 2, 2022
Workout
Of The Day
In Gym
deadlift
5-5-5-5-5
Begin each round every 3.5 minutes.
then, accumulate 80 front rack lunges at a medium weight.
Tuesday, March 1, 2022
Workout
Of The Day
In Gym
for time: 30-20-10 toes-to-bar thruster @ 65/45-lbs. weighted strict sit-up @ 25-lbs.
Monday, February 28, 2022
Workout
Of The Day
In Gym
"22.1" as many rounds as possible in 15 minutes: 3x wall climb 12x dumbbell snatch @ 50/35-lbs. 15x box jump over, 24/20" platform
Sunday, February 27, 2022
Workout
Of The Day
In Gym
every minute, on-the-minute, for 18 minutes: minute 1: 1-4 rope climb minute 2: max step-up, 24/20" platform minute 3: rest
Saturday, February 26, 2022
Workout
Of The Day
In Gym
for time:
42x wall ball @ 20/14-lbs., 10-ft.
42 calorie row
100x double under
30x wall ball
30 calorie row
100x double under
18x wall ball
18 calorie row
100x double under
Friday, February 25, 2022
Workout
Of The Day
In Gym
bench press
5-5-5-5-5-5
*Begin each round every three minutes.
then, practice pull-ups & components of 22.1 for 12 minutes in EMOM format.
Thursday, February 24, 2022
Workout
Of The Day
In Gym
"Newport Crippler" for time: 30x back squat @ bodyweight run 1 mile--or-- row 1600m Compare results to July 9, 2019.
Wednesday, February 23, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 13 minutes: 5x devil’s press @ 45/35-lb. plate 5x toes-to-bar 5x deadlift @ 225/155-lbs. Compare results to January 8, 2021.
Tuesday, February 22, 2022
Workout
Of The Day
In Gym
thruster 3-3-3-3-3-3 Begin each set every three minutes. then, as many rounds as possible in seven minutes: thruster @ 95/65-lbs. *At the top of every minute, perform 8x burpee before moving to the thrusters.
Monday, February 21, 2022
Workout
Of The Day
In Gym
in teams of two, eight rounds for time:
12x dumbbell hang power clean @ 100/70-lbs.
20x box jump, 24/20" platform
*Partners alternate full rounds. Resting partner runs 200m.
Sunday, February 20, 2022
Workout
Of The Day
In Gym
"Run, Alex, Run" as many rounds as possible in 20 minutes: 400m run 21x swing @ 55/35-lbs. two rounds of "Cindy" 1 round of Cindy is: 5x pull-up 10x pushup 15x squat Compare results to March 11, 2020.
Saturday, February 19, 2022
Workout
Of The Day
In Gym
six rounds, every two minutes: rounds 1-3: 3x overhead squat rounds 4-6: 2x snatch balance then, five rounds, every two minutes: 2x hang snatch
Friday, February 18, 2022
Workout
Of The Day
In Gym
five two-minute rounds, rest two minutes between rounds: 20x box step-up, 20/16" platform @ 100/70-lbs. max dumbbell push press in remaining time
Thursday, February 17, 2022
Workout
Of The Day
In Gym
practice bar muscle-ups for 10 minutes. then, four rounds: 3 minutes: row for calories 1 minute: max bar muscle-up --or-- pull-up option
Wednesday, February 16, 2022
Workout
Of The Day
In Gym
six rounds for time: 5x hang power clean @ 155/105-lb. 10x back rack weighted lunge then, for meters and reps: 3-minute max distance handstand walk 3-minute max strict handstand pushup
Tuesday, February 15, 2022
Workout
Of The Day
In Gym
as many ring dips as possible in 15 minutes: 800m run 100x double under 25x strict ring dip 400m run 50x double under max strict ring dip Compare results to July 19, 2021.
Monday, February 14, 2022
Workout
Of The Day
In Gym
front squat
2-2-2-2-2-2
*Begin each round every three minutes.
two rounds for quality:
10-20x suitcase deadlift, right
10-20x suitcase deadlift, left
1-minute olympic squat hold
Sunday, February 13, 2022
Workout
Of The Day
In Gym
in teams of two, for time*: 500m row 200m farmer’s carry @ 100/70-lbs. 1000m row 400m farmer’s carry 2000m row 800m farmer’s carry *In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals.
Saturday, February 12, 2022
Workout
Of The Day
In Gym
"Freestyle Diane" for time: 45x deadlift @ 225/155-lbs. 45x handstand pushup Partition repetitions in any way.
Friday, February 11, 2022
Workout
Of The Day
In Gym
for time: 50-40-30-20-10 single-arm overhead lunge @ 55/35-lbs. strict sit-up
Thursday, February 2, 2022
Workout
Of The Day
In Gym
five rounds , as many repetitions as possible: 1 minute max rope climbs, standing start *each rope climb counts as 3 reps* 1 minute max burpees 1 minute max box jumps --1 minute rest--
Wednesday, February 9, 2022
Workout
Of The Day
In Gym
eight minutes, every two minutes, building in weight each set: set 1: 8x overhead squat set 2: 6x overhead squat set 3: 4x overhead squat set 4: 2x overhead squat then, five rounds, every 2.5 minutes: 400m/350m row max overhead squat @ 95/65-lbs. in remaining time
Tuesday, February 8, 2022
Workout
Of The Day
In Gym
14 rounds, every 90 seconds: odd rounds: 3x heavy power clean even rounds: 10x strict weighted ring dip @ 25-lbs.
Monday, February 7, 2022
Workout
Of The Day
In Gym
"Emily" 10 rounds for time: 30x double under 15x pull-up 30x squat 100m run --or-- row 1 minute rest *There is a 35-minute time cap to this workout. Compare results to February 18, 2021.
Sunday, February 6, 2022
Workout
Of The Day
In Gym
"Bad Dream" for time: 60x lunge @ 50/35-lbs. 60x step-up @ 50/35-lbs., 28/24″ platform 8x wall climb 40x lunge 40x step-up 6x wall climb 20x lunge 20x step-up 4x wall climb Compare results to December 26, 2020.
Saturday, February 5, 2022
Workout
Of The Day
In Gym
"CrossFit Total"
back squat, 1 repetition
shoulder press, 1 repetition
deadlift, 1 repetition
Compare results to January 18, 2020.
Friday, February 4, 2022
Workout
Of The Day
In Gym
in teams of two, as many meters as possible: 10 minutes of rowing, switching partners every 350m 10 minutes of running, switching every 200m 10 minutes of double unders, switching every 50 double unders
Thursday, February 3, 2022
Workout
Of The Day
Wednesday, February 2, 2022
Workout
Of The Day
In Gym
1 snatch pull + 1 hang power snatch 1-1-1-1-1 *Begin each round every 90 seconds. power snatch 2-2-2-2-2-2 Begin each round every three minutes.
Tuesday, February 1, 2022
Workout
Of The Day
In Gym
five rounds for time: 50-ft. handstand walk 21x toes-to-bar
Monday, January 31, 2022
Workout
Of The Day
In Gym
for time: 30x box jump, 24/20" platform 21x back squat @ 155/105-lbs. 21x dumbbell push press @ 45/30-lb. dumbbells 30x box jump 15x back squat 15x push press 30x box jump 9x back squat 9x push press
Sunday, January 30, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes:
2x wall climb
10x hang power clean @ 115/75-lbs.
10x weighted sit-up @ 25-lbs.
Saturday. January 29, 2022
Workout
Of The Day
In Gym
deadlift 3-3-3-3-3+ *These reps are touch and go. Begin each round every four minutes. On the final round of 3+, you may do more than 3 reps.
Friday, January 28, 2022
Workout
Of The Day
In Gym
as many repetitions as possible in 10 minutes: 3x front squat @ 135/95-lbs. 30x double under 6x front squat 30x double under 9x front squat 30x double under 12x front squat 30x double under... Continue adding three more front squats each round until the end of the AMRAP.
Thursday, January 27, 2022
Workout
Of The Day
In Gym
four rounds for time: 500m row 12x bench press @ 155/105-lbs. 21x burpee
Wednesday, January 26, 2022
Workout
Of The Day
In Gym
back squat 3-3-3-3-3* *Begin each round every four minutes. then, as many rounds as possible in eight minutes: 7x back squat @ 155/105-lbs. 10x single-arm snatch (alternating, total)
Tuesday, January 25, 2022
Workout
Of The Day
In Gym
for time:
400m run --or-- 500/450m row
45x pull-up
400m run --or-- 500/450m row
45x handstand pushup
400m run --or-- 500/450m row
45x single-leg squat (alternating, total)
400m run --or-- 500/450m row
45x toes-to-bar
400m run --or-- 500/450m row
45x pushup
Monday, January 24, 2022
Workout
Of The Day
In Gym
shoulder press
3-3-3-3-3+
On the final round of 3+, you may do more than 3 reps.
push jerk
3-3-3-3-3
*Begin each round every two minutes.
Monday, January 24, 2022
Workout
Of The Day
In Gym
shoulder press
3-3-3-3-3+
On the final round of 3+, you may do more than 3 reps.
push jerk
3-3-3-3-3
*Begin each round every two minutes.
Sunday, January 23, 2022
Workout
Of The Day
In Gym
for time: 1000m row 75x burpee 200x double under
Saturday, January 22, 2022
Workout
Of The Day
In Gym
deadlift 5-5-5-5-5+ *These reps are touch and go. Begin each round every four minutes. On the final round of 5+, you may do more than 5 reps. then, three rounds for quality: 10x barbell good morning 10x barbell Bulgarian split squat per side 1-minute weighted plank hold
Friday, January 21, 2022
Workout
Of The Day
In Gym
five rounds for time: 8x hang power snatch @ 95/65-lbs. 8x overhead squat 10x (burpee + box jump, 24/20" platform)
Thursday, January 20, 2022
Workout
Of The Day
In Gym
practice strict muscle-ups or strict ring dips for 10 minutes. "Helen" three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to August 26, 2020.
Wednesday, January 19, 2022
Workout
Of The Day
In Gym
five rounds for time: 21x wall ball, 20/14-lbs., 10-ft. target 9x power clean @ 135/95-lbs.
Tuesday, January 18, 2022
Workout
Of The Day
In Gym
back squat 5-5-5-5-5 *Begin each round every four minutes. shoulder press 5-5-5-5-5+ *Begin each round every three minutes. On the final round of 5+, you may do more than 5 reps.
Monday, January 17, 2022
Workout
Of The Day
In Gym
"A Lotta Tabata" tabata box jump, 24/20" platform tabata L-sit tabata handstand hold tabata sit-up *anchored* tabata explosive pushup *to plates*
Sunday, January 16, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes:
10x burpee
10x wall ball, 24/20" platform
then, three rounds for quality:
10 per side: alternating dumbbell single-arm shoulder press
10 per side: dumbbell bent-over row
10 per side: dumbbell biceps curl
Saturday, January 15, 2022
Workout
Of The Day
In Gym
five rounds for time: 10x strict chest-to-bar pull-up 10x strict ring dip 25x strict sit-up Compare results to September 10, 2020.
Friday, January 14, 2022
Workout
Of The Day
In Gym
deadlift 7-7-7-7-7+ *These reps are touch and go. Begin each round every four minutes. On the final round of 7+, you may do more than 7 reps.
Thursday, January 13, 2022
Workout
Of The Day
In Gym
"20.2-ish" as many rounds as possible in 20 minutes: 4x dumbbell hang squat clean @ 100/70-lbs. 6x toes-to-bar 24x double under
Wednesday, January 12, 2022
Workout
Of The Day
In Gym
shoulder press
7-7-7-7-7+
Begin each round every three minutes. On the final round of 7+, you may do more than 7 reps.
push press
5-5-5-5-5
*Begin each round every two minutes.
Tuesday, January 11, 2022
Workout
Of The Day
In Gym
four rounds for time:
500m row
15x box jump, 24/20" platform
15x sumo deadlift high pull @ 95/65-lbs.
Monday, January 10, 2022
Workout
Of The Day
In Gym
back squat 7-7-7-7-7 then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 20x sit-up
Sunday, January 9, 2022
Workout
Of The Day
In Gym
ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row one minute rest
Saturday, January 8, 2022
Workout
Of The Day
Friday, January 7, 2022
Workout
Of The Day
In Gym
bench press 3-3-3-3-3-3 *Begin each round every three minutes. then, practice handstands for 12 minutes.
Thursday, January 6, 2022
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
1, 2, 3, 4... toes-to-bar
2, 4, 6, 8... single-arm snatch @ 50/35-lbs. (alternating, total)
1, 2, 3, 4... box jump, 32/28" platform
Continue adding reps for each consecutive round in this pattern until the end of the workout.
Wednesday, January 5, 2022
Workout
Of The Day
In Gym
five rounds for time:
20x pushup
20x front squat @ 95/65-lbs.
Tuesday, January 4, 2022
Workout
Of The Day
In Gym
power clean + 2 split jerk 1-1-1-1-1-1-1 *Begin each set every three minutes. then, four rounds: 1 minute max bar-facing burpee --1 minute rest--
Monday, January 3, 2022
Workout
Of The Day
In Gym
10 rounds for time:
6x chest-to-bar pull-up
10x wall ball, 20/14-lbs., 10-ft. target
Sunday, January 2, 2022
Workout
Of The Day
In Gym
three rounds for time: 50x walking lunge @ 70/55-lbs. 20x Russian swing @ 70/55-lbs. 400m run
Saturday, January 1, 2022
Workout
Of The Day
Friday, December 31, 2021
Workout
Of The Day
In Gym
front squat 10-7-5-3-3-1-1-1-1 *Begin each round every three minutes. then, two rounds for quality: 20x false-grip strict bodyrow 40x pike-up
Thursday, December 30, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 30/23-calorie row 15x ring dip
Wednesday, December 29, 2021
Workout
Of The Day
In Gym
three rounds for time:
50x double under
10x overhead squat @ 135/95-lbs.
Compare results to December 27, 2019.
Tuesday, December 28, 2021
Workout
Of The Day
Monday, December 27, 2021
Workout
Of The Day
In Gym
three rounds for time: 25x pull-up 25x push press @ 75/55-lbs. 25x box jump, 24/20" platform --rest one minute--
Sunday, December 26, 2021
Workout
Of The Day
Saturday, December 25, 2021
Workout
Of The Day
Friday, December 24, 2021
Workout
Of The Day
Thursday, December 23, 2021
Workout
Of The Day
In Gym
five rounds for time:
200m run
15x box jump, 24/20" platform
12x toes-to-bar
9x push jerk @ 135/95-lbs.
Wednesday, December 22, 2021
Workout
Of The Day
In Gym
Complete 15 rounds, every two minutes:
rounds 1-7: 2x hang power snatch
rounds 8-15: 2x hang snatch
Tuesday, December 21, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes:
1x rope climb, seated start
5x burpee
30x double under
Monday, December 20, 2021
Workout
Of The Day
In Gym
"Pocket Power Ranger"
nine rounds for time:
1x shoulder press @ 115/75-lbs.
7x thruster
9x single-leg squat (alternating, total)
Sunday, December 19, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 12x burpee 21x swing @ 55/35-lbs.
Saturday, December 18, 2021
Workout
Of The Day
In Gym
"Holleyman" 30 rounds for time: 5x wall ball @ 20/14-lbs., 10-ft. target 3x handstand pushup 1x power clean @ 225/155-lbs. Compare results to December 11, 2013.
Friday, December 17, 2021
Workout
Of The Day
In Gym
five three-minute rounds, rest exactly one minute between rounds: 500m row max sit-up
Thursday, December 16, 2021
Workout
Of The Day
In Gym
four rounds for time:
5x ring muscle-up
9x dumbbell front squat @ 100/70-lbs.
400m run
Wednesday, December 15, 2021
Workout
Of The Day
In Gym
100x double under + 24x deadlift @ 225/155-lbs. 24x (burpee + box jump), 24/20" platform 18x deadlift 18x (burpee + box jump) 12x deadlift 12x (burpee + box jump) + 100x double under
Tuesday, December 14, 2021
Workout
Of The Day
In Gym
back squat 3-3-3-3-3-3 *Begin each round every 3.5 minutes. low ring muscle-up practice kip swing practice on high rings
Monday, December 13, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 10 minutes:
5x toes-to-bar
10x single-arm snatch @ 50/35-lbs. (alternating, total)
10x pushup
Sunday, December 12, 2021
Workout
Of The Day
In Gym
in teams of two, three rounds for time: 1000m row 150x double under 100x goblet squat @ 55/35-lbs.
Saturday, December 11, 2021
Workout
Of The Day
In Gym
"So Fresh and So #Clean…#Clean…#Clean 2.0"
Complete 21 rounds, every 90 seconds—where the first seven rounds are 2x hang power clean, the second seven rounds are 2x power clean, and finally, the last seven rounds are 2x squat clean.
Friday, December 10, 2021
Workout
Of The Day
In Gym
for time:
10-15-20-15-10
bench press @ 135/95-lbs.
box jump, 36/30" platform
Thursday, December 9, 2021
Workout
Of The Day
In Gym
five rounds for time: 3x thruster @ 155/105-lbs. 15x burpee
Wednesday, December 8, 2021
Workout
Of The Day
In Gym
Complete four six-minute cycles. In each cycle, do:
400m run
200m farmer's carry
Your score is the time to completion of each cycle.
Tuesday, December 7, 2021
Workout
Of The Day
In Gym
"Cindy"
as many rounds as possible in 20 minutes:
5x pull-up
10x pushup
15x squat
Compare results to November 30, 2019.
Monday, December 6, 2021
Workout
Of The Day
In Gym
push jerk 3-3-3-3-3-3 *Begin each round every three minutes. then, three rounds for quality: 1x wall climb + 30-second handstand hold 5-10x strict toes-to-bar
Sunday, December 5, 2021
Workout
Of The Day
In Gym
In teams of two, complete as many meters as possible on the rower in 40 minutes. Partners must switch every 500m.
Saturday, December 4, 2021
Workout
Of The Day
In Gym
eight rounds, every three minutes, complete:
5x heavy overhead squat *from the rack*
30x double under
Treat this workout like a strength day and try to ascend in weight on the overhead squat!
Friday, December 3, 2021
Workout
Of The Day
In Gym
"AMRAP Maxton" as many rounds as possible in 25 minutes*: 8x strict pull-up 26x step-up, 24/20" platform 21x burpee *You may wear a 20/14-lb. weight vest for this workout.
Thursday, December 12, 2021
Workout
Of The Day
In Gym
for time:
21-15-9
deadlift @ 275/185-lbs.
strict ring dip
Wednesday, December 1, 2021
Workout
Of The Day
In Gym
for time: 21-18-15-12-9-6-3 hang power snatch @ 75/55-lbs. *200m run between rounds
Tuesday, November 30, 2021
Workout
Of The Day
In Gym
back squat 10-10-10-10-10 Begin each round every four minutes. then, two rounds for quality: 20x Bulgarian split squat 10x good morning
Monday, November 29, 2021
Workout
Of The Day
In Gym
four rounds for time: 21x swing @ 55/35-lbs. 12x strict handstand pushup 12x toes-to-bar
Sunday, November 28, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 50x double under 25x air squat 10x weighted step-up @ 100/70-lbs., 24/20" platform
Saturday, November 27, 2021
Workout
Of The Day
In Gym
light split jerk from the rack 2-2-2-2 *Begin each round every two minutes. clean and jerk 2-2-2-2-2-2 *Begin each round every three minutes.
Friday, November 26, 2021
Workout
Of The Day
In Gym
in teams of two, 16 rounds for time: 250m row 10x burpee *Each partner completes eight rounds. One partner completes a whole round while the other partner rests.
Thursday, November 25, 2021
Workout
Of The Day
Tuesday, November 23, 2021
Workout
Of The Day
In Gym
Practice strict muscle-ups or ring dips for 10 minutes.
every minute, on-the-minute, for 21 minutes:
minute 1: 8-15x toes-through-rings
minute 2: 8x single-arm snatch @ 70/50-lbs.
minute 3: rest
Monday, November 22, 2021
Workout
Of The Day
In Gym
bench press
3-3-3-3-3
*Begin each round every three minutes.
push press
5-5-5-5-5
*Pull the bar from the floor and begin each round every two minutes.
Sunday, November 21, 2021
Workout
Of The Day
In Gym
three rounds for time:
400m weighted run @ 20/14-lbs.
20x (burpee + box jump), 24/20" platform
Saturday, November 20, 2021
Workout
Of The Day
In Gym
front squat 3-3-3-3-3 Start each round every three minutes. then, two rounds for quality, with medium dumbbells: 10 dumbbell Bulgarian split squat 10 dumbbell thruster 10 dumbbell renegade row
Friday, November 19, 2021
Workout
Of The Day
In Gym
as many pushups as possible:
max pushup
50x swing @ 55/35-lbs.
400m run
max pushup
40x swing
800m run
max pushup
30x swing
400m run
max pushup
This workout is scored by the total pushups completed.
Thursday, November 18, 2021
Workout
Of The Day
In Gym
high ring muscle-up --or-- kipping ring pull-up 5 practice sets then, every minute, on-the-minute for 20 minutes: odd minutes: 5-10x strict pull-up even minutes: 10-20x rotational sit-up
Wednesday, November 11, 2021
Workout
Of The Day
In Gym
snatch balance 3-3-3-3-3 *Begin each round every two minutes. hang snatch 3-3-3-3-3-3 *Begin each round every three minutes.
Tuesday, November 16, 2021
Workout
Of The Day
In Gym
practice on the high rings for 10 minutes. then, five rounds, as many repetitions as possible: 1 minute: wall ball @ 20/14-lbs., 10-ft. target 1 minute: burpee 1 minute: goblet lunge @ 50/35-lbs. 1 minute: rest
Monday, November 15, 2021
Workout
Of The Day
In Gym
for time: 15-12-9-6-3 power clean @ 135/95-lbs. lateral burpee
Sunday, November 14, 2021
Workout
Of The Day
In Gym
three five minute rounds, rest exactly two minutes between rounds: 200m farmer's carry @ 100/70-lbs. -in remaining time, complete as many rounds as possible of 10x dumbbell front rack lunge and 10x deficit pushup on the dumbbells.
Saturday, November 13, 2021
Workout
Of The Day
In Gym
five rounds for time: 30x double under 10x chest-to-bar pull-up 30x double under 20x single-arm snatch (alternating, total)
Friday, November 12, 2021
Workout
Of The Day
In Gym
split jerk 2-2-2-2-2 Begin each round every three minutes. low ring muscle-up --or-- ring dip 5-5-5-5-5
Thursday, November 11, 2021
Workout
Of The Day
In Gym
"Donny" for time: 21-15-9-9-15-21 deadlift @ 225/155-lbs. burpee Compare results to November 10, 2016.
Wednesday, November 10, 2021
Workout
Of The Day
In Gym
kipping ring pull-up practice, 10 minutes.
then, "Nancy"
five rounds for time:
400m run
15x overhead squat @ 95/65-lbs.
Compare results to April 30, 2018.
Tuesday, November 9, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 17 minutes:
25x toes-to-bar
25 calorie row/ 400m run
50x pushup
25x pull-up
400m run/25 calorie row
25x box jump, 24/20" platform
*For the row and run, you may choose which to do first each round (and do the other exercise second).
Monday, November 8, 2021
Workout
Of The Day
In Gym
back squat 5-5-3-3-1-1-1-1 Begin each round every 3.5 minutes. then, two rounds for quality, rest amply between rounds: 20x back squat @ 1/2 top back squat weight for the day
Sunday, November 7, 2021
Workout
Of The Day
In Gym
for time: 800m run 50x swing @ 55/35-lbs. 50x sit-up 400m run 35x swing 35x sit-up 200m run 20x swing 20x sit-up
Saturday, November 6, 2021
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes: odd minutes: 2x thruster for load (from the rack) even minutes: 50x double under
Friday, November 5, 2021
Workout
Of The Day
In Gym
deadlift
5-5-5-5-5
Begin each round every four minutes.
then, three rounds for quality, rest amply between rounds:
5x strict false grip chest-to-bar pull-up --or-- 5x strict muscle-up --or-- 5-10x strict pull-up
Thursday, November 4, 2021
Workout
Of The Day
In Gym
for time: 3-minute handstand hold 100x squat 150-ft. handstand walk 100x squat 30x handstand pushup Compare results to December 21, 2018. then, practice kipping on the high rings for 10 minutes.
Wednesday, November 3, 2021
Workout
Of The Day
In Gym
in teams of two, five rounds for time:
42x box jump, 24/20" platform
30-calorie row
18x front squat @ 155/105-lbs.
Partners are going to split the work today. Both partners may work at the same time on the box jumps and front squats, and only one partner will work at a time on the row.
Tuesday, November 2, 2021
Workout
Of The Day
In Gym
At the top of each minute for 13 minutes, perform 10x burpee and then as many toes-to-bar as possible in the remaining time.
Monday, November 1, 2021
Workout
Of The Day
In Gym
power snatch + overhead squat
1-1-1-1-1
*Begin each round every 90 seconds.
power snatch + snatch
1-1-1-1-1-1
*Begin each round every three minutes.
Sunday, October 31, 2021
Workout
Of The Day
In Gym
"Rosemary Spice" as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up Compare results to October 26, 2020.
Saturday, October 30, 2021
Workout
Of The Day
In Gym
bench press 5-5-5-3-3-3 *Begin each round every three minutes shoulder press 5-5-5-3-3-3 *Begin each round every two minutes
Friday, October 29, 2021
Workout
Of The Day
Thursday, October 28, 2021
Workout
Of The Day
In Gym
"Peppercorn" in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time Compare results to October 30, 2020. then, practice seated ring muscle-ups or strict ring pull-up options for 10 minutes.
Wednesday, October 27, 2021
Workout
Of The Day
In Gym
"Oregano Spice" Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. Compare results to October 27, 2020.
Tuesday, October 26, 2021
Workout
Of The Day
In Gym
"Thyme Spice" four rounds for time: 12x chest-to-bar pull-up 21x overhead lunge @ 95/65-lbs.
Monday, October 25, 2021
Workout
Of The Day
In Gym
"Everything But The Bagel 2" as many rounds as possible in 18 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup
Sunday, October 24, 2021
Workout
Of The Day
In Gym
four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar "Marjoram Spice"
Saturday, October 23, 2021
Workout
Of The Day
In Gym
"Cinnamon Spice"
eight three-minute rounds, switching partner one and two roles each round:
partner 1: 400m run
partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest
*The score is the partner team’s total back squat and swing number, accumulated from all six rounds.
Compare results to October 23, 2020.
Friday, October 22, 2021
Workout
Of The Day
In Gym
"Cardamom Spice 2" as many rounds as possible in 13 minutes: 4x wall climb 16x box jump, 24/20″ platform
Thursday, October 21, 2021
Workout
Of The Day
In Gym
push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, practice pull-ups or seated ring muscle-ups for 10 minutes.
Wednesday, October 20, 2021
Workout
Of The Day
In Gym
"Allspice" In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time Compare results to October 19, 2020. *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds.
Tuesday, October 19, 2021
Workout
Of The Day
In Gym
"Five Spice"
in teams of two, five rounds for time:
5x synchro burpee
10x I-go-you-go power clean @ 195/135-lbs. (5 per partner)
5x synchro burpee
55x double under, partner one only
5x synchro burpee
55x double under, partner two only
Compare results to October 20, 2020.
Monday, October 18, 2021
Workout
Of The Day
In Gym
"Chocolate Spice" for time: 100x squat 100x pushup 100x sit-up 15x legless rope climb, standing start
Sunday, October 17, 2021
Workout
Of The Day
In Gym
On a 25-minute clock, five rounds for maximum distance: Row for 50 seconds & rest 10 seconds Row for 40 seconds & rest 20 seconds Row for 30 seconds & rest 30 seconds Row for 20 seconds & rest 40 seconds Row for 10 seconds & rest 50 seconds Compare results to January 13, 2021.
Saturday, October 16, 2021
Workout
Of The Day
In Gym
"Grace" for time: 30x clean and jerk @ 135/95-lbs. Compare results to May 2, 2018. then, for 12 minutes, choose ONE: Option 1: pull-up practice Option 2: build up to a heavy clean and jerk
Friday, October 15, 2021
Workout
Of The Day
In Gym
bench press 3-3-3-3-3-3 *Begin each round every three minutes. then, 2-3 rounds for quality: 8-10 barbell bent over row 8-10 reverse grip barbell bent over row 8-10 barbell upright row
Thursday, October 14, 2021
Workout
Of The Day
In Gym
four rounds for time: 25x burpee 25x box jump, 24/20" platform 25x swing @ 55/35-lbs.
Wednesday, October 13, 2021
Workout
Of The Day
In Gym
"Marina" as many rounds as possible in 20 minutes: 5x strict handstand pushup 10x single-leg squat (alternating, total) 15x pull-up Compare results to September 29, 2020.
Tuesday, October 12, 2021
Workout
Of The Day
In Gym
power snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2-2 *Begin each round every three minutes.
Monday, October 11, 2021
Workout
Of The Day
In Gym
"Sporty Spice" in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. Compare results to September 30, 2020.
Sunday, October 10, 2021
Workout
Of The Day
In Gym
four rounds for time: 500m row 12x bench press @ 135/95-lbs.
Saturday, October 9, 2021
Workout
Of The Day
In Gym
front squat 7-7-5-5-5-3-3-3 *Begin each round every three minutes. then, two sets for quality, rest amply between rounds: 1-minute handstand hold max unbroken wall ball @ 20/14-lbs., 10-ft. target *stop at 40 reps*
Friday, October 8, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 200m run *You have the option to wear a 20/14-lb. weight vest.
Thursday, October 7, 2021
Workout
Of The Day
In Gym
three rounds for time: 15x dumbbell push jerk @ 50/35-lb. dumbbells 50x double under 25x weighted step-up @ 50/35-lbs. (one dumbbell) 50x double under
Wednesday, October 6, 2021
Workout
Of The Day
In Gym
deadlift 5-5-5-5-5 *Begin each round every four minutes. then, tabata burpee
Tuesday, October 5, 2021
Workout
Of The Day
In Gym
for time: 21-15-9 overhead squat @ 115/80-lbs. toes-to-bar Compare results to June 13, 2018.
Monday, October 4, 2021
Workout
Of The Day
Sunday, October 3, 2021
Workout
Of The Day
In Gym
for time: 800m run 40x wall ball @ 20/14-lbs., 10/9-ft. target 400m weighted run @ 20/14-lbs. 20x wall ball 400m weighted run 20x wall ball 800m run 40x wall ball
Saturday, October 2, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 10 minutes: 5x power clean @ 185/125-lbs. 10x box jump, 24/20"
Friday, October 1, 2021
Workout
Of The Day
In Gym
thruster 10-10-10-10-10 *Begin each round every four minutes. then, three rounds for quality: 10 per side: dumbbell Bulgarian split squat 10 per side: dumbbell bent-over row
Thursday, September 30, 2021
Workout
Of The Day
In Gym
five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile Compare results to October 13, 2020.
Wednesday, September 29, 2021
Workout
Of The Day
In Gym
three rounds for time: 21x pull-up 100x double under 12x strict handstand pushup Compare results to October 12, 2020.
Tuesday, September 28, 2021
Workout
Of The Day
In Gym
"Posh Spice" as many rounds as possible in 12 minutes: 12x back squat @ bodyweight 21/18 calorie row Compare results to October 15, 2020.
Monday, September 27, 2021
Workout
Of The Day
In Gym
six rounds, every two minutes: 2x hang power snatch six rounds, every two minutes: 1x power snatch
Sunday, September 26, 2021
Workout
Of The Day
In Gym
four rounds, beginning every six minutes: 5x rope climb, 12-ft., standing start 800m run This workout is scored by the time to completion of your slowest round.
Saturday, September 25, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 5x wall climb 15x front squat @ 95/65-lbs. 30x double under
Friday, September 24, 2021
Workout
Of The Day
In Gym
"Baby Spice" two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge 20x true strict bodyrow 25x push press @ 95/65-lbs. Compare results to September 21, 2020.
Thursday, September 23, 2021
Workout
Of The Day
In Gym
bench press 10-10-7-7-5-5-5 Begin each round every three minutes. then, practice butterfly, kipping, or strict pull-ups for 10 minutes.
Wednesday, September 22, 2021
Workout
Of The Day
In Gym
four cycles for max repetitions:
1 minute max strict sit-up
1 minute max box jump, 30/24" platform
--rest one minute--
2 minutes max row (calories)
--rest one minute--
Tuesday, September 21, 2021
Workout
Of The Day
In Gym
overhead squat (from the rack) 2-2-2-2-2 Begin each round every three minutes. then, "Jeremy" for time: 21-15-9 overhead squat @ 95/65-lbs. burpee Compare results to September 8, 2016.
Monday, September 20, 2021
Workout
Of The Day
In Gym
five rounds for time: 21x deadlift @ 185/125-lbs. 400m run then, one round for quality: max kipping pull-up
Sunday, September 19, 2021
Workout
Of The Day
In Gym
four rounds for time: 80x walking lunge 40x sit-up 100m farmer's carry @ 100/70-lbs.
Saturday, September 18, 2021
Workout
Of The Day
In Gym
shoulder press 5-5-5-5-5 Begin each round every three minutes. weighted ring dip 5-5-5-5-5 Begin each round every two minutes.
Friday, September 17, 2021
Workout
Of The Day
In Gym
15 rounds for time:
1x clean @ 225/155-lbs.
5x (burpee + box jump, 24/20″ platform)
Compare results to September 16, 2020.
Thursday, September 16, 2021
Workout
Of The Day
Wednesday, September 15, 2021
Workout
Of The Day
In Gym
in teams of two, three rounds for time:
80 calorie row
800m run
*One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round as 20 calorie rows and 200m running intervals.
Tuesday, September 14, 2021
Workout
Of The Day
In Gym
"Perfect Tens" as many rounds as possible in 10 minutes: 10x hang power snatch @ 75/55-lbs. 10x pushup --rest three minutes-- as many rounds as possible in 10 minutes: 10x thruster @ 75/55-lbs. 25x double under
Monday, September 13, 2021
Workout
Of The Day
In Gym
front squat 5-5-5-5-5 *Begin each round every three minutes. then, practice kipping pull-ups or bar muscle-ups for 10 minutes.
Sunday, September 12, 2021
Workout
Of The Day
In Gym
for time: 30x toes-to-bar 40x single-arm dumbbell snatch @ 50/35-lbs. 50x dumbbell box step-over, 24/20" box 40x single-arm dumbbell snatch 30x toes-to-bar
Saturday, September 11, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 10 minutes:
3x burpee + box jump, 24/20" platform
3x deadlift @ 225/155-lbs.
6x burpee + box jump
6x deadlift
9x burpee + box jump
9x deadlift...
Continue adding three reps to each movement for every additional round.
Friday, September 10, 2021
Workout
Of The Day
In Gym
10 rounds for time: 7x handstand pushup 10x single-leg squat (alternating, total)
Thursday, September 9, 2021
Workout
Of The Day
In Gym
seven rounds, beginning every minute: snatch pull + power snatch seven rounds, beginning every three minutes: 3x power snatch
Wednesday, September 8, 2021
Workout
Of The Day
Tuesday, September 7, 2021
Workout
Of The Day
In Gym
for time: 75x swing @ 55/35-lbs. 1-mile run 75x swing then, 2-3 rounds: 10-15x dumbbell shoulder press, 1-second hold at top of rep 10-15x dumbbell biceps curl
Monday, September 6, 2021
Workout
Of The Day
Sunday, September 5, 2021
Workout
Of The Day
Saturday, September 4, 2021
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes: minute 1: 10x strict ring dip minute 2: max weighted step-up @ 50/35-lbs. minute 3: 15x pushup minute 4: max weighted step-up
Friday, September 3, 2021
Workout
Of The Day
In Gym
deadlift 5-5-3-3-3-2-2-2-2 *Begin each round every three minutes.
Thursday, September 2, 2021
Workout
Of The Day
In Gym
as many rounds as possible in nine minutes: 9x front squat @ 135/95-lbs. 9x toes-to-bar 9x push jerk then, take nine minutes to build up to a heavy jerk (from the rack).
Wednesday, September 1, 2021
Workout
Of The Day
In Gym
in teams of three, for time: 63x dumbbell hang power clean @ 100/70-lbs. 21x rope climb, standing start 45x dumbbell hang power clean 15x rope climb 27x dumbbell hang power clean 9x rope climb All partners can work at the same time on the cleans. Only one partner may work on the rope climbs at a time. The clean work must be evenly distributed, but the rope climb work does not need to be.
Tuesday, August 31, 2021
Workout
Of The Day
In Gym
in a 17-minute window: 800m run 50x burpee 400m run 25x burpee 200m run 15x burpee max double under then, one round: max strict pull-up
Monday, August 30, 2021
Workout
Of The Day
In Gym
back squat 2-2-2-2-2 *Begin each round every four minutes (80-second timer). then, three rounds for quality: 12x back squat @ 50% 2RM, 1-second pause at bottom INTO 15x goblet squat jump
Sunday, August 29, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 200m run 2 rounds of: +5x toes-to-bar +10x pushup +15x squat
Saturday, August 28, 2021
Workout
Of The Day
In Gym
clean
3-3-3-3-3
*Begin each round every three minutes.
five rounds for quality:
5x per side: dumbbell Bulgarian split squat
10-15x strict bodyrow
Friday, August 27, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 14 minutes:
5x devil's press @ 45/35-lbs.
5x strict handstand pushup
Thursday, August 26, 2021
Workout
Of The Day
In Gym
two rounds for time: 100x double under 40x burpee 200m farmer's carry @ 100/70-lbs.
Wednesday, August 25, 2021
Workout
Of The Day
In Gym
for time: 1000m row --or-- 800m run 30x chest-to-bar pull-up 10x overhead squat @ 95/65-lbs. 20x chest-to-bar pull-up 20x overhead squat 10x chest-to-bar pull-up 30x overhead squat 1000m row --or-- 800m run **Choose the movement you did not complete in the beginning of the workout**
Tuesday, August 24, 2021
Workout
Of The Day
In Gym
bench press 5-5-5-5-5 *Begin each round every 3 minutes. shoulder press 5-5-5-5-5 *Begin each round every 2 minutes.
Monday, August 23, 2021
Workout
Of The Day
In Gym
five rounds for time: 15x deadlift @ 225/155-lbs. 20x box jump, 24/20" platform
Sunday, August 22, 2021
Workout
Of The Day
In Gym
as many repetitions as possible in 16 minutes, stopping if you finish: 3x wall climb 300m row 6x wall climb 450m row 9x wall climb 600m row 12x wall climb 750m row 15x wall climb 900m row
Saturday, August 21, 2021
Workout
Of The Day
Friday, August 20, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 30-second L/N-sit 15x deficit pushup, 3" deficit 200m run
Thursday, August 19, 2021
Workout
Of The Day
In Gym
push jerk 2-2-2-2-2 Begin each round every three minutes. then, for time: 400m run 20x push jerk @ 115/75-lbs. 400m run 20x push jerk @ 115/75-lbs. 400m run
Wednesday, August 18, 2021
Workout
Of The Day
In Gym
for time: 20-25-30-25-20 wall ball, 20/14-lbs., 10-ft. target box jump, 30/24" platform
Tuesday, August 17, 2021
Workout
Of The Day
In Gym
five rounds for total repetitions: 1 minute max burpee 1 minute max strict pull-up --rest one minute--
Monday, August 16, 2021
Workout
Of The Day
In Gym
back squat
10-7-5
*Begin each set every two minutes.
back squat
3-3-3-3-3
*Begin each set every three minutes.
Sunday, August 15, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 200m run 12x staggered grip pushup 250m row 12x staggered grip pushup
Saturday, August 14, 2021
Workout
Of The Day
In Gym
15 rounds for time: 5x thruster @ 95/65-lbs. 5x toes-to-bar
Friday, August 13, 2021
Workout
Of The Day
Thursday, August 12, 2021
Workout
Of The Day
In Gym
for time: 600m row 60x chest-to-bar pull-up 20x back rack lunge @ 115/75-lbs. 20x front rack lunge 20x overhead lunge
Wednesday, August 11, 2021
Workout
Of The Day
In Gym
three rounds for time:
50x double under
10x dumbbell front squat @ 50/35-lb. dbs
15x lateral burpee
Tuesday, August 10, 2021
Workout
Of The Day
In Gym
hang power snatch + overhead squat
1-1-1-1-1-1
*Begin each round every minute.
hang snatch
2-2-2-2-2-2
*Begin each round every three minutes.
Monday, August 9, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 15x bench press @ 135/95-lbs. 400m run
Sunday, August 8, 2021
Workout
Of The Day
In Gym
as many repetitions as possible: 3 minutes of wall balls @ 20/14-lbs., 10/9-ft. target --1 minute of rest-- 3 minutes of anchored sit-ups --1 minute of rest-- 2 minutes of wall balls --1 minute of rest-- 2 minutes of anchored sit-ups --1 minute of rest-- 1 minute of wall balls --1 minute of rest-- 1 minute of anchored sit-ups
Saturday, August 7, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 6x box jump, 24/20" platform 5x strict pull-up 4x hang power clean *For rounds 1-3, use 185/125 on the bar. For rounds 4-6, use 165/115, and for rounds 7 and on use 135/95-lbs.
Friday, August 6, 2021
Workout
Of The Day
In Gym
front squat 5-5-3-3-1-1-1-1-1 *Begin each round every three minutes. then, practice rope climbs or legless rope climbs for 10 minutes.
Thursday, August 5, 2021
Workout
Of The Day
In Gym
five rounds for time: 7x deadlift @ 275/185-lbs. 10x lateral burpee
Wednesday, August 4, 2021
Workout
Of The Day
In Gym
for time: three rounds: 400m run 75x double under 10x bar muscle-up
Tuesday, August 3, 2021
Workout
Of The Day
In Gym
in teams of two, two rounds for time: 1500m row 200x goblet lunge @ 55/35-lbs. 100x swing In this workout, we will have one person work at a time on the rower. Both athletes can work at the same time on the goblet lunges and swings.
Monday, August 2, 2021
Workout
Of The Day
In Gym
shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 *Begin each round every two minutes.
Sunday, August 1, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 24x double under 16x step-up @ 50/35-lbs., 24/20" platform 12x pushup
Saturday, July 31, 2021
Workout
Of The Day
In Gym
32 minutes, every minute, on-the-minute: minute 1: 2-5x rope climb, 12-ft. (standing start) minute 2: 10x dumbbell push press @ 50/35-lb. dbs minute 3: 20x single-arm snatch, 50/35-lbs. minute 4: rest
Friday, July 30, 2021
Workout
Of The Day
In Gym
five rounds for time: 400m run 10x back squat @ 205/135-lbs. then, tabata plank
Thursday, June 29, 2021
Workout
Of The Day
In Gym
for time: 3-minute handstand hold 75x strict sit-up 150-ft. handstand walk 75x strict sit-up 30x handstand pushup
Wednesday, July 28, 2021
Workout
Of The Day
In Gym
"12 Years" as many rounds as possible in 15 minutes: 12x MPH-standard burpee 12x medicine ball clean @ 20/14-lbs. 12x medicine ball lunge Compare similar results to July 25, 2020.
Tuesday, July 27, 2021
Workout
Of The Day
In Gym
"Fran" for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to January 22, 2019.
Monday, July 26, 2021
Workout
Of The Day
In Gym
high hang power clean + low hang power clean 1-1-1-1-1-1 *Begin each round every minute. power clean 3-3-3-3-3-3 *Begin each round every three minutes.
Sunday, July 25, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 300/250m row 10x true strict bodyrow 50m farmer's carry @ 100/70-lbs.
Saturday, July 24, 2021
Workout
Of The Day
In Gym
for time:
21-15-9
overhead squat @ 95/65-lbs.
wall ball @ 20/14-lbs., 10-ft. target
toes-to-bar
Friday, July 23, 2021
Workout
Of The Day
In Gym
bench press 3-3-3-1-1-1-1 *Start each round every three minutes. then, two rounds for time: 20x explosive pushup 20x pushup 30x box jump, 24/20" platform
Thursday, July 22, 2021
Workout
Of The Day
In Gym
for time:
45x swing @ 55/35-lbs.
25x burpee
35x swing
35x burpee
25x swing
45x burpee
Wednesday, July 21, 2021
Workout
Of The Day
In Gym
"Best Fran-ds" as many rounds as possible in six minutes: 5x thruster @ 95/65-lbs. 5x pull-up then, take 10 minutes to work up to a heavy complex of 1 push press + 1 thruster.
Tuesday, July 20, 2021
Workout
Of The Day
In Gym
deadlift 5-5-3-3-3-3-3 *Start each round every 3.5 minutes.
Monday, July 19, 2021
Workout
Of The Day
In Gym
as many ring dips as possible in 15 minutes: 800m run 100x double under 25x strict ring dip 400m run 50x double under max strict ring dip
Sunday, July 18, 2021
Workout
Of The Day
In Gym
for time: 42-30-18 dumbbell goblet lunge @ 55/35-lbs. swing @ 55/35-lbs. rotational sit-up
Saturday, July 17, 2021
Workout
Of The Day
In Gym
every 90 seconds for 18 rounds:
odd rounds: 3 push press, bar is pulled from the ground
even rounds: 3 heavy front squat, bar is pulled from the rack
Friday, July 16, 2021
Workout
Of The Day
In Gym
in teams of two, five rounds for time: 40 calorie row 400m run *One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round. then, three rounds, rest amply between rounds: max kipping pull-up --or-- strict pulling option 30-second handstand hold
Thursday, July 15, 2021
Workout
Of The Day
In Gym
snatch pull + hang snatch 1-1-1-1-1 *Begin each round every minute. snatch 2-2-2-2-2-2-2 *Begin each round every 3 minutes.
Wednesday, July 14, 2021
Workout
Of The Day
In Gym
five rounds for time: 36x double under 24x pushup 12x strict toes-to-bar
Tuesday, July 13, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 20x power clean @ 115/75-lbs. 12x (burpee + box jump, 24/20" platform) 10x squat clean 12x (burpee + box jump)
Monday, July 12, 2021
Workout
Of The Day
In Gym
"Thicc Fran" for time: 400m run 45x thruster @ 95/65-lbs. 45x pull-up 400m run
Sunday, July 11, 2021
Workout
Of The Day
In Gym
five rounds for time: 100m farmer's carry @ 100/70-lbs. 50x double under 20x anchored strict sit-up Compare results to Wednesday, September 25, 2019.
Saturday, July 10, 2021
Workout
Of The Day
In Gym
2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to July 23, 2019.
Friday, July 7, 2021
Workout
Of The Day
In Gym
"Franimal" for time: 15-12-9 thruster @ 115/75-lbs. chest-to-bar pull-up --rest exactly 90 seconds-- 21-15-9 thruster @ 65/45-lbs. pull-up
Thursday, July 8, 2021
Workout
Of The Day
In Gym
Practice handstands and handstand walking for 12 minutes. then, as many rounds as possible in 12 minutes: 4x box jump, 30/24" platform 6x burpee 8x single-arm snatch @ 50/35-lbs. (alternating total)
Wednesday, July 7, 2021
Workout
Of The Day
In Gym
for time:
500m row
30x bench press @ bodyweight
1000m row
20x bench press
2000m row
10x bench press
Tuesday, July 6, 2021
Workout
Of The Day
In Gym
front squat 3-3-3-3-3 *Begin each round every three minutes. then, "The Burpee Breakdown" seven rounds for time: 5x squat 5x pushup 5x squat 5x jump and reach, 18″ target above maximum standing reach 5x burpee
Monday, July 5, 2021
Workout
Of The Day
Sunday, July 4, 2021
Workout
Of The Day
Saturday, July 3, 2021
Workout
Of The Day
In Gym
"Short and Long" 25 rounds for time: 4x unbroken toes-to-bar 5x burpee Compare results to September 23, 2019.
Friday, June 2, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 400m run 20x single-arm snatch, 50/35-lbs. 14x box jump, 30/24" platform
Thursday, July 1, 2021
Workout
Of The Day
In Gym
"Narf" for time: 9-15-21 pull-up thruster @ 95/65-lbs. Compare results to November 14, 2012. then, find a 2 rep max thruster in 10 minutes (from the rack).
Wednesday, June 30, 2021
Workout
Of The Day
In Gym
for time:
30x strict handstand pushup
500m row
40x ring dip
500m row
50x pushup
500m row
Tuesday, June 29, 2021
Workout
Of The Day
In Gym
four rounds, rest one minute between rounds: 1 minute max rope climb *each rope climb counts for 5 points* 1 minute max hang power clean @ 115/75-lbs. 1 minute max wall ball @ 20/14-lbs., 10-ft. target
Monday, June 28, 2021
Workout
Of The Day
In Gym
deadlift 7-5-3-1-1-1-1-1 then, bottom-to-bottom Tabata squat
Sunday, June 27, 2021
Workout
Of The Day
In Gym
five four-minute cycles, rest one minute between cycles: 400m run 20x lunge jump max weighted step-up @ 50/35-lbs., 24/20" platform
Saturday, June 26, 2021
Workout
Of The Day
In Gym
hang snatch + 3 overhead squat
1-1-1-1-1
*Begin each round every three minutes.
snatch deadlift
3-3-3-3-3
*Begin each round every two minutes.
Friday, June 25, 2021
Workout
Of The Day
In Gym
five rounds for time: 40x double under 8x devil's press @ 100/70-lbs. 12x chest-to-bar pull-up
Thursday, June 24, 2021
Workout
Of The Day
In Gym
back squat 5-5-5-5-5 *Begin each round every 3.5 minutes. Then, five rounds for quality: 30-second handstand hold
Wednesday, June 23, 2021
Workout
Of The Day
In Gym
"MPH Pride" in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row --rest three minutes-- 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout.
Tuesday, June 22, 2021
Workout
Of The Day
In Gym
three rounds for time: 400m run 20x bench press @ 155/105-lbs. 30x weighted sit-up, 30/20-lbs.
Monday, June 21, 2021
Workout
Of The Day
Sunday, June 20, 2021
Workout
Of The Day
Saturday, June 19, 2021
Workout
Of The Day
In Gym
five rounds, beginning every four minutes:
6x heavy back squat
12x (burpee + box jump, 24/20″ platform)
Compare results to November 5, 2020.
Friday, June 18, 2021
Workout
Of The Day
In Gym
four rounds for time: 1 minute of max strict ring dips 20x russian swing @ 70/55-lbs. 800m run *Your score is the total time to completion and the total number of ring dips each round.
Thursday, June 17, 2021
Workout
Of The Day
In Gym
every minute, on-the-minute, for 18 minutes: minute 1: 1-4 rope climb minute 2: 8-17 burpee minute 3: rest
Wednesday, June 16, 2021
Workout
Of The Day
In Gym
in teams of two, 14 rounds for time*: 20/15 calorie row 5x deadlift @ 275/185-lbs. 10x wall ball @ 20/14-lbs., 10-foot target *Partner 1 completes the first round, while partner 2 rests. Then, partner 2 completes the second round, while partner 1 rests.
Tuesday, June 15, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 400m run 20x pull-up 25x pushup
Monday, June 14, 2021
Workout
Of The Day
In Gym
five rounds, beginning every three minutes: 1 hang power clean + 1 hang squat clean five rounds, beginning every two minutes: 10x front squat
Sunday, June 13, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
30x walking lunge
10x devil's press @ 45/35-lbs.
--rest 30 seconds--
Saturday, June 12, 2021
Workout
Of The Day
In Gym
overhead squat 5-5-5-5-5 *Begin each round every four minutes. then, three rounds for quality: 10x barbell bent-over row 20x barbell weighted lunge
Friday, June 11, 2021
Workout
Of The Day
In Gym
10 rounds for time:
7x wall ball @ 20/14-lbs.
7x pull-up
Thursday, June 10, 2021
Workout
Of The Day
In Gym
as many repetitions as possible: 5 minutes of double unders 5 minutes of clean and jerks @ 95/65-lbs. 3 minutes of double unders 3 minutes of clean and jerks 1 minute of double unders 1 minute of clean and jerks
Wednesday, June 9, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes*: 200m weighted run 10x ring dip 20x single-leg squat (alternating, total) *You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section.
Tuesday, June 8, 2021
Workout
Of The Day
In Gym
seven rounds, beginning every minute: snatch pull + power snatch seven rounds, beginning every two minutes: 2x power snatch
Monday, June 7, 2021
Workout
Of The Day
In Gym
for time: 400m run 21x dumbbell shoulder-to-overhead @ 100/70-lbs. 400m run 18x dumbbell shoulder-to-overhead 400m run 15x dumbbell shoulder-to-overhead 400m run
Sunday, June 6, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 1-2-3-4-5-6-7-8-9-10... box jump over, 24/20" platform strict bodyrow strict sit-up *Add a repetition each round.
Saturday, June 5, 2021
Workout
Of The Day
In Gym
bench press 10-10-5-5-3-3-3 *Begin each round every three minutes. then, for quality: 30-second ring support hold 15-30 strict handstand pushup --or-- atomic pushup off bench 30-second ring support hold
Friday, June 4, 2021
Workout
Of The Day
In Gym
"#$^%&)!!"
four rounds for time:
200m run
12x deadlift @ 155/105-lbs.
9x hang power clean
6x push jerk
200m row
Thursday, June 3, 2021
Workout
Of The Day
In Gym
two rounds for time:
30x burpee
30x double under
30x toes-to-bar
30x double under
30x wall ball @ 20/14-lbs., 10-ft. target
30x double under
Wednesday, June 2, 2021
Workout
Of The Day
Tuesday, June 1, 2021
Workout
Of The Day
In Gym
front squat 3-3-3-3-3 *Begin each round every two minutes. Then, complete as many strict pull-ups as possible in 12 minutes. Stop and record a score if you reach 100 reps.
Monday, May 31, 2021
Workout
Of The Day
Sunday, May 30, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 3x wall climb 5x strict toes-to-bar 25x double under
Saturday, May 29, 2021
Workout
Of The Day
In Gym
2 push jerk + 4 front squat 1-1-1-1-1-1-1 *Begin each round every three minutes.
Friday, May 28, 2021
Workout
Of The Day
In Gym
three rounds for time: 500m row 20x burpee 15x power clean @ 115/75-lbs.
Thursday, May 27, 2021
Workout
Of The Day
In Gym
"Murph" for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to May 24, 2019.
Wednesday, May 26, 2021
Workout
Of The Day
In Gym
for time: 50-40-30-20-10 swing @ 55/35-lbs. strict sit-up
Tuesday, May 25, 2021
Workout
Of The Day
In Gym
hang power snatch
5-5-5-3-3-3-1-1-1
*Begin each set every two minutes.
Monday, May 24, 2021
Workout
Of The Day
In Gym
"PairUp ThrowDown Workout" for time: 30x synchro deadlift @ 185/125-lbs. 30x lateral burpee 400m run 20x synchro deadlift 20x lateral burpee 400m run 10x synchro deadlift 10x synchro lateral burpee 400m run --5 minute rest-- 10x synchro thruster @ 75/55-lbs. 10x pull-up 400m run 20x synchro thruster 20x pull-up 400m run 30x synchro thruster 30x pull-up 400m run
Sunday, May 23, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 18 minutes: 400m row 40x walking lunge 20x box jump, 24/20" platform
Saturday, May 22, 2021
Workout
Of The Day
In Gym
three rounds for time: 7x bar muscle-up 21x swing @ 70/55-lbs. 400m run
Friday, May 21, 2021
Workout
Of The Day
In Gym
back squat 7-7-7-7-7 Compare results to January 9, 2021. then, as many rounds as possible in seven minutes: 20x step-up, 24/20" platform @ 50/35-lbs. 20x sit-up
Thursday, May 20, 2021
Workout
Of The Day
In Gym
for time: 20-14-10 single-arm snatch, right @ 50/35-lbs. burpee single-arm snatch, left burpee
Wednesday, May 19, 2021
Workout
Of The Day
In Gym
"Murph Variant 3" --run one mile-- + 10 rounds: 5x pull-up 5x pushup 5x squat 5x pushup 10x squat --run 800m-- + 5 rounds: 5x pull-up 5x pushup 5x squat 5x pushup 10x squat --run 400m-- *You may wear a weight vest if you are planning on completing Murph with a weight vest.
Tuesday, May 18, 2021
Workout
Of The Day
In Gym
for time:
75x power clean @ 135/95-lbs.
300x double under
Monday, May 17, 2021
Workout
Of The Day
In Gym
shoulder press
5-5-5-5-5
Begin each round every two minutes.
push press
3-3-3-3-3
Begin each round every two minutes.
Sunday May 16, 2021
Workout
Of The Day
In Gym
as many repetitions as possible: 2 minutes max wall ball @ 20/14-lbs., 10-ft. target --15 seconds rest-- 2 minutes max toes-to-bar --15 seconds rest-- 90 seconds max wall ball --15 seconds rest-- 90 seconds max toes-to-bar --15 seconds rest-- 60 seconds max wall ball --15 seconds rest-- 60 seconds max toes-to-bar --15 seconds rest-- 30 seconds max wall ball --15 seconds rest-- 30 seconds max toes-to-bar
Saturday, May 15, 2021
Workout
Of The Day
In Gym
"Belinda" for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell deadlift @ 100/70-lbs. barbell bench press @ bodyweight dumbbell hang squat clean @ 100/70-lbs.
Friday, May 14, 2021
Workout
Of The Day
In Gym
in teams of two, for time: 1000m row (switching partners every 250m) 50x synchro burpee 50x single-arm dumbbell overhead lunge @ 45/30-lbs. 35x synchro burpee 35x dumbbell overhead lunge 20x synchro burpee 20x dumbbell overhead lunge 1000m row (switch every 250m)
Thursday, May 13, 2021
Workout
Of The Day
In Gym
front squat* 3-3-3-2-2-2-1-1-1 *Begin each round every two minutes. then, practice bar muscle-ups or pull-ups for 12 minutes.
Wednesday, May 12, 2021
Workout
Of The Day
In Gym
three rounds, beginning every eight minutes*: 8x hang power snatch @ 125/83-lbs. 30x box jump, 24/20" platform 150m farmer's carry You are scored by your time to completion of each round.
Tuesday, May 11, 2021
Workout
Of The Day
In Gym
"IN to BCN to DC 2" as many rounds as possible in 20 minutes*: 10x strict pull-up 20x pushup 400m run 100x double under *You may wear a weight vest for this workout. Compare results to March 6, 2018.
Monday, May 10, 2021
Workout
Of The Day
In Gym
15 rounds for time: 1x clean and jerk @ 185/125-lbs. 4x single-leg squat (alternating, total)
Sunday, May 9, 2021
Workout
Of The Day
In Gym
three rounds for time: 500m row 20x Russian swing @ 70/55-lbs. 400m run
Saturday, May 8, 2021
Workout
Of The Day
In Gym
for time: 18-12-6-3 toes-to-bar handstand pushup (burpee + box jump), 24/20" platform
Friday, May 7, 2021
Workout
Of The Day
In Gym
five rounds, beginning every minute: 1x hang power snatch + 1x overhead squat eight rounds, beginning every two minutes: 2x hang snatch
Thursday, May 6, 2021
Workout
Of The Day
In Gym
"Murph Variant 2" as many rounds as possible in 22 minutes*: 100m run 5x pull-up 10x pushup 15x squat 200m run 10x pull-up 20x pushup 30x squat 300m run 15x pull-up 30x pushup 45x squat *If you reach the end of this sequence, begin from the top again.
Wednesday, May 5, 2021
Workout
Of The Day
In Gym
five rounds for time: 15x front squat @ 115/75-lbs. 65x double under
Tuesday, May 4, 2021
Workout
Of The Day
In Gym
every minute for 10 minutes:
4x jerk @ 185/125-lbs.
8x burpee
Monday, May 3, 2021
Workout
Of The Day
In Gym
six rounds, every two minutes:
3x heavy deadlift
then, six rounds, every two minutes:
2x heavy power clean
Sunday, May 2, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 10x strict pull-up 20x rotational sit-up 30x step-up, 24/20" platform @ 50/35-lbs.
Saturday, May 1, 2021
Workout
Of The Day
In Gym
bench press* 7-7-7-5-5-3-3 *Begin every three minutes. weighted ring dip* 5-5-5-5-5 *Begin every two minutes.
Friday, April 30, 2021
Workout
Of The Day
In Gym
for time: 3-9-15-21-15-9-3 box jump, 30/24" platform toes-to-bar back rack lunge @ 115/75-lbs.
Thursday, April 29, 2021
Workout
Of The Day
In Gym
seven rounds, every 90 seconds: 1x snatch or power snatch (athlete choice). then, as many repetitions as possible in nine minutes: 3x power snatch @ 135/95-lbs. 6x lateral burpee
Wednesday, April 28, 2021
Workout
Of The Day
In Gym
"Murph Variant 1" as many rounds as possible in seven minutes: 200m run 30x double under --rest two minutes-- as many rounds as possible in 10 minutes: 5x pull-up 10x pushup 15x squat --rest two minutes-- as many rounds as possible in seven minutes: 200m run 30x double under
Tuesday, April 27, 2021
Workout
Of The Day
In Gym
five rounds, every three minutes: 10 heavy thruster five rounds, every two minutes: 3 heavy back squat
Monday, April 26, 2021
Workout
Of The Day
In Gym
for time: Row as many meters as possible in 24 minutes, stopping at 4000m if you get there. *At the top of every four minutes (including the first minute), complete a 20-second pull-up bar hang and 4x wall climb.
Sunday, April 25, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
5x strict ring dip
10x box jump, 28/24" platform
20x single-arm snatch @ 55/35-lbs.
Saturday, April 24, 2021
Workout
Of The Day
In Gym
for time:
20-15-10-5
hang power clean @ 135/95-lbs.
(1 squat jump + 2 lunge jump)
Then, take eight minutes to build up to a heavy hang power clean single for the day.
Friday, April 23, 2021
Workout
Of The Day
In Gym
"Ralphie" in teams of two*: 20 rounds for time: 9x deadlift @ 205/135-lbs. 8x strict sit-up 7x weighted pushup @ 45/25-lbs. 6x chest-to-bar pull-up *Partners may split the work equally. Both partners may work at the same time.
Thursday, April 22, 2021
Workout
Of The Day
In Gym
"Quarterfinals Test 3"
for time:
120x wall ball @ 20/14-lbs., 10/9-ft.
120x calorie row
then, five sets, start every two minutes:
10 single-arm bent-over row per side
30-second ring support hold
Wednesday, April 21, 2021
Workout
Of The Day
In Gym
front squat* 4-4-4-4-4-4-4-4 *Start each round every three minutes.
Tuesday, April 20, 2021
Workout
Of The Day
In Gym
for time: 800m run 40x burpee 30x toes-to-bar 400m run 30x burpee 20x toes-to-bar 200m run 20x burpee 10x toes-to-bar
Monday, April 19, 2021
Workout
Of The Day
In Gym
"Quarterfinals Test 1" for time: three rounds: 10x strict handstand push-up 10x dumbbell hang power clean @ 50/35-lb. dbs 50x double under --rest one minute-- three rounds: 10x handstand pushup 10x dumbbell shoulder-to-overhead @ 50/35-lb. dbs 50x double-under
workout courtesy of crossfit.com
Sunday, April 18, 2021
Workout
Of The Day
In Gym
four rounds for time: 500m row 50x walking lunge
Saturday, April 17, 2021
Workout
Of The Day
In Gym
for time: 21x front squat @ 165/115-lbs. 14x bar muscle-up 15x front squat 10x bar muscle-up 9x front squat 6x bar muscle-up
Friday, April 16, 2021
Workout
Of The Day
In Gym
six rounds, begin every four minutes: 7x heavy deadlift 15x unbroken swing @ 55/35-lbs.
Thursday, April 15, 2021
Workout
Of The Day
Wednesday, April 14, 2021
Workout
Of The Day
In Gym
overhead squat* 3-3-2-2-2-1-1-1-1 *Begin each round every two minutes.
Tuesday, April 13, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 10 minutes: 50x double under 100m farmer's carry @ 100/70-lbs. --rest three minutes-- as many rounds as possible in 10 minutes: 10x bench press @ 135/95-lbs. 200m run
Monday, April 12, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 1-2-3-4-5 reps of: squat clean @ 185/125-lbs. strict chest-to-bar pull-up *If you finish with the first round of 5, go back to 1.
Sunday, April 11, 2021
Workout
Of The Day
In Gym
three rounds for time:
50x lunge jump
15x devil's press @ 45/35-lbs.
25x pike-up
Saturday, April 10, 2021
Workout
Of The Day
In Gym
15 rounds, begin every 2 minutes: rounds 1-5: 3 overhead squat rounds 6-10: 3 front squat rounds 11-15: 6 thruster
Friday, April 9, 2021
Workout
Of The Day
In Gym
With a continuously running clock, you have 13 minutes to complete: 40x deadlift @ 135/95-lbs. + six rounds: 8x hang power snatch @ 95/65-lbs. 12x pushup + max deadlift @ 135/95-lbs. in remaining time
Thursday, April 8, 2021
Workout
Of The Day
In Gym
three rounds for time: 25x burpee 20x pull-up 75x double under
Wednesday, April 7, 2021
Workout
Of The Day
In Gym
in teams of two, as many rounds as possible in 20 minutes:
10x push jerk @ 135/95-lbs.
14x box jump, 30/24″ platform
Compare results to January 21, 2020.
Tuesday, April 6, 2021
Workout
Of The Day
In Gym
power clean*
5-5-5-3-3-3-1-1-1
Begin each round every three minutes.
Monday, April 5, 2021
Workout
Of The Day
In Gym
three rounds for time: 200m run 20x toes-to-bar 250m row 20x dumbbell thruster @ 90/60-lbs.
Sunday, April 4, 2020
Workout
Of The Day
Saturday, April 3, 2021
Workout
Of The Day
In Gym
"Jenny" as many rounds as possible in 20 minutes: 20x overhead squat @ 45/33-lbs. 20x back squat 400m run Compare results to April 29, 2019.
workout courtesy of crossfit.com
Friday, April 2, 2021
Workout
Of The Day
In Gym
every minute, on the minute, for 12 minutes: 6x strict ring dip max front rack lunge @ 100/70-lbs.
Thursday, April 1, 2021
Workout
Of The Day
In Gym
five rounds for time: 21x box jump, 24/20" platform 15x deadlift @ 185/125-lbs. 9x strict pull-up
Wednesday, March 31, 2021
Workout
Of The Day
In Gym
bench press 5-5-5-5-5 Compare results to January 15, 2020. shoulder press 5-5-5-5-5 Compare results to August 11, 2020.
Tuesday, March 30, 2021
Workout
Of The Day
In Gym
for time:
50-40-30-20-10*
anchored sit-up
double under
*Complete 10 burpees at the end of each round, including the final round.
Monday, March 29, 2021
Workout
Of The Day
In Gym
"21.3" as many repetitions as possible in 15 minutes, stopping if you complete the work: 15x front squat @ 95/65-lbs. 30x toes-to-bar 15x thruster --rest one minute-- 15x front squat 30x chest-to-bar pull-up 15x thruster --rest one minute-- 15x front squat 30x bar muscle-up 15x thruster "21.4" Seven minutes to find a heavy complex: 1x deadlift + 1x clean + 1x hang clean + 1x jerk There is no rest between 21.3 and 21.4. If you complete 21.3 before 15 minutes, you will immediately move to 21.4.
Sunday, March 28, 2021
Workout
Of The Day
In Gym
two rounds for time: 20x explosive pushup 400m run 30x pushup 800m run
Saturday, March 27, 2021
Workout
Of The Day
In Gym
five rounds, every minute: 1 snatch pull + 1 snatch five rounds, every two minutes: 2 snatch five rounds, every three minutes: 3 back squat
Friday, March 26, 2021
Workout
Of The Day
In Gym
in teams of two, three rounds for time*: 1000m row 50x toes-to-bar 200m farmer's carry *Teams will split the work.
Thursday, March 25, 2021
Workout
Of The Day
In Gym
"Level 1" three rounds for time: 15x thruster @ 95/65-lbs. 12x lateral burpee
Wednesday, March 24, 2021
Workout
Of The Day
Tuesday, March 23, 2021
Workout
Of The Day
In Gym
for time: 200m run 10x strict handstand pushup 10x back squat @ 135/95-lbs. 400m run 20x strict handstand pushup 20x back squat 200m run 10x strict handstand pushup 10x back squat
Monday, March 22, 2021
Workout
Of The Day
In Gym
"21.2"/"17.1" for time: 10x dumbbell snatch @ 50/35-lb. dumbbell 15x (burpee + box jump-over) @ 24/20″ platform 20x dumbbell snatch 15x (burpee + box jump-over) 30x dumbbell snatch 15x (burpee + box jump-over) 40x dumbbell snatch 15x (burpee + box jump-over) 50x dumbbell snatch 15x (burpee + box jump-over) Compare results to February 25, 2017.
Sunday, March 21, 2021
Workout
Of The Day
In Gym
four rounds for time: 20x true strict bodyrow 30x double under 400m run --1 minute of rest--
Saturday, March 20, 2021
Workout
Of The Day
Friday, March 19, 2021
Workout
Of The Day
In Gym
for time: 500m row 50x air squat 20x hang power snatch @ 95/65-lbs. 500m row 50x air squat 15x hang power snatch @ 115/80-lbs. 500m row 50x air squat 10x hang power snatch @ 135/95-lbs.
Thursday, March 18, 2021
Workout
Of The Day
In Gym
seven rounds time:
20x box jump, 24/20" platform
10x pull-up
Wednesday, March 17, 2021
Workout
Of The Day
In Gym
every 90 seconds for 18 rounds:
odd rounds: 3 shoulder press, bar is pulled from the ground
even rounds: 3 heavy front squat, bar is pulled from the rack
Tuesday, March 16, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes 12x dumbbell burpee @ 100/70-lbs. 16x walking lunge @ 50/35-lbs. 20x anchored strict sit-up
Monday, March 15, 2021
Workout
Of The Day
In Gym
"21.1" as many repetitions as possible in 15 minutes, stopping if you finish: 1x wall climb 10x double under 3x wall climb 30x double under 6x wall climb 60x double under 9x wall climb 90x double under 15x wall climb 150x double under 21x wall climb 210x double under
Sunday, March 14, 2021
Workout
Of The Day
In Gym
three rounds for time:
400m run
500m row
100m farmer's carry @ 100/70-lbs.
Saturday, March 13, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
21x swing @ 55/35-lbs.
15x wall ball @ 20/14-lbs., 10/9-ft. target
9x (burpee + box jump), 24/20" platform
Friday, March 12, 2021
Workout
Of The Day
In Gym
"11.3" as many rounds and repetitions as possible in five minutes: 1x squat clean and jerk* @ 165/110-lbs. *This movement can be done as a cluster (squat clean thruster). then, take 10 minutes to work up to a heavy clean and jerk. Compare results to April 9, 2011.
workout courtesy of crossfit.com
Thursday, March 11, 2021
Workout
Of The Day
In Gym
weighted strict pull-up 1-1-1-1-1-1 then, three rounds, rest exactly two minutes between rounds: max unbroken kipping pull-up max unbroken pushup then, for time: run one mile --or-- 800m run
Wednesday, March 10, 2021
Workout
Of The Day
In Gym
for time: 30x dumbbell front squat @ 100/70-lbs. 500m row 20x dumbbell front squat 500m row 10x dumbbell front squat 500m row
Tuesday, March 9, 2021
Workout
Of The Day
In Gym
for time: four rounds: 10x toes-to-bar 20x burpee --rest two minutes-- four rounds: 10x strict ring dip 20x box jump, 24/20" platform
Monday, March 8, 2021
Workout
Of The Day
In Gym
five rounds, every minute:
1 snatch pull + 2 power snatch
five rounds, every two minutes:
1 power snatch + 1 overhead squat
five rounds, every three minutes:
1 heavy snatch
Sunday, March 7, 2021
Workout
Of The Day
In Gym
for time: 800m run --or-- row 50x wall ball @ 20/14-lbs., 10/9-ft. 50x step-up @ 50/35-lbs., 24/20" platform 50x sit-up 400m run --or-- row 25x wall ball 25x step-up 25x sit-up
Saturday, March 6, 2021
Workout
Of The Day
In Gym
eight rounds, every three minutes: 5x heavy bench press then, three rounds for quality: 8x dumbbell bent-over row, left 8x dumbbell bent-over row, right 8x shoulder press @ 95/65-lbs. 8x push press @ 95/65-lbs.
Friday, March 5, 2021
Workout
Of The Day
In Gym
at the top of every minute: minutes 1-5: 10x back squat @ 135/95-lbs. (choose a light weight) --rest 2 minutes-- minutes 6-10: 7x back squat @ 185/125-lbs. (choose a medium weight) --rest 2 minutes-- minutes 11-15: 5x back squat @ 225/155-lbs. (choose a heavy weight)
Thursday, March 4, 2021
Workout
Of The Day
In Gym
three rounds for time: 200m run --or-- row 9x hang power clean @ 155/105-lbs. 7x push jerk 50x double under
Wednesday, March 3, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 8x single-arm overhead lunge, right arm @ 50/35-lbs. 8x burpee 8x single-arm overhead lunge, right arm 8x chest-to-bar pull-up
Tuesday, March 2, 2021
Workout
Of The Day
In Gym
deadlift* 5-5-5-3-3-3-1-1-1 *Begin each round every three minutes.
Monday, March 1, 2021
Workout
Of The Day
In Gym
four rounds for time: 20x box jump, 28/24" platform 15x explosive pushup, 45-lb. plate platform 15x toes-to-bar
Sunday, February 28, 2021
Workout
Of The Day
In Gym
five rounds for time:
10x back squat @ 185/125-lbs.
7x plate devil's press, 45/35-lbs.
Saturday, February 27, 2021
Workout
Of The Day
Friday, February 26, 2021
Workout
Of The Day
In Gym
three five-minute intervals, rest exactly two minutes between intervals: 10x bar muscle-up 40x wall ball @ 20/14-lbs., 10/9-ft. max calorie row
Thursday, February 25, 2021
Workout
Of The Day
Wednesday, February 24, 2021
Workout
Of The Day
In Gym
for time: 20-16-14-12-10 front squat @ 135/95-lbs.* *Between each round of front squats, complete a 200m run --or-- 20x swing @ 55/35-lbs.
Tuesday, February 23, 2021
Workout
Of The Day
In Gym
five rounds, every two minutes: 1 hang power snatch + 2 power snatch five rounds, every two minutes: 1 hang power clean + 2 power clean
Monday, February 22, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes:
20/15-calorie row
10x single-leg squat (alternating, total)
5x strict chest-to-bar pull-up
Sunday, February 21, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 13 minutes: 12-10-8-6-4-2-4-6-8-10-12* swing @ 70/55-lbs. burpee *Stop after the second round of 10.
Saturday, February 20, 2021
Workout
Of The Day
In Gym
10 rounds, every two minutes: 1 snatch balance + 2 overhead squat
Friday, February 19, 2021
Workout
Of The Day
In Gym
"Diane" for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to September 11, 2018.
workout courtesy of crossfit.com
Thursday, February 18, 2021
Workout
Of The Day
In Gym
"Emily" 10 rounds for time: 30x double under 15x pull-up 30x squat 100m row/run --rest one minute-- *There is a 35-minute time cap to this workout.
Wednesday, February 17, 2021
Workout
Of The Day
In Gym
back squat 10-10-10-10-10 Compare results to December 10, 2020. then, two rounds for quality: 20x Bulgarian split squat 10x good morning
Tuesday, February 16, 2021
Workout
Of The Day
Monday, February 15, 2021
Workout
Of The Day
In Gym
"Bill’s Valentine’s Day Massacre 2" in teams of two, for time: 21x synchro burpee 42x clean and jerk @ 135/95-lbs. 14x synchro burpee 42x toes-to-bar 14x synchro burpee 42x power snatch @ 135/95-lbs. 14x synchro burpee 42x box jump, 30″ platform 14x synchro burpee 42x thruster @ 95/65-lbs. 21x synchro burpee
Sunday, February 14, 2021
Workout
Of The Day
In Gym
for time: 100x lunge 25x strict pull-up 75x lunge 25x true strict bodyrow 50x lunge 25x strict bodyrow 25x lunge
Saturday, February 13, 2021
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes:
odd minutes: 3 heavy thruster
even minutes: 8 (burpee + box jump, 24/20" platform)
Friday, February 12, 2021
Workout
Of The Day
In Gym
for time: 50-calorie row 1-minute farmer's hold @ 100/70-lbs. 50x hang power snatch @ 75/55-lbs. 1-minute farmer's hold 50x single-arm snatch @ 50/35-lbs. 1-minute farmer's hold
Thursday, February 11, 2021
Workout
Of The Day
In Gym
"Pump You Up" five rounds for time: 10x strict ring dip 10x decline pushup 15x dumbbell front squat @ 100/70-lbs.
Wednesday, February 10, 2021
Workout
Of The Day
In Gym
clean and jerk 2-2-2-2-2 Compare results to March 30, 2019.
Tuesday, February 9, 2021
Workout
Of The Day
In Gym
as many repetitions as possible in 12 minutes: 10x step-up @ 50/35-lbs., 24/20" platform 25x double under 20x step-up 50x double under 30x step-up 75x double under... ...continue adding 10 step-ups and 25 double unders each round until the time is over. then, three rounds for quality, rest amply between rounds: 1-minute handstand hold 15-25x pike-up/v-up
Monday, February 8, 2021
Workout
Of The Day
In Gym
three rounds for time: run/row 800m 30x pull-up 30x wall ball, 24/20" platform
Sunday, February 7, 2021
Workout
Of The Day
In Gym
four rounds, as many repetitions as possible: 2 minutes of pushups --1 minute of rest-- 1 minute of plate devil's press @ 45/35-lbs. --1 minute of rest--
Saturday, February 6, 2021
Workout
Of The Day
In Gym
CrossFit Total: Pandemic Edition 1 rep max front squat 1 rep max shoulder press 1 rep max deadlift
Friday, February 5, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 12 minutes: 3x bar muscle-up 18x strict sit-up 36x double under then, three rounds for quality: 10-15x true strict bodyrow 10-15x biceps curl 10x light weighted glute bridge, off bench
Thursday, February 4, 2021
Workout
Of The Day
In Gym
for time: 21x strict handstand pushup 42x wall ball @ 20/14-lbs., 10-ft. target 15x strict handstand pushup 30x wall ball 9x strict handstand pushup 15x wall ball
Wednesday, February 3, 2021
Workout
Of The Day
In Gym
three rounds for time: 500m row 12x power clean @ 135/95-lbs. 21x box jump, 24/20" platform
Tuesday, February 2, 2021
Workout
Of The Day
In Gym
five rounds, every three minutes: 5 bench press five rounds, every two minutes: 5 (weighted) strict pull-up five rounds, every 60 seconds: 20-second L- or N-hold on rings/static support
Monday, February 1, 2021
Workout
Of The Day
Sunday. January 31, 2021
Workout
Of The Day
In Gym
five rounds for max reps:
40 seconds of toes-to-bars
--20 seconds of rest--
40 seconds of double unders
--20 seconds of rest--
40 seconds of single-leg squats (alternating, total)
--20 seconds of rest--
Saturday, January 30, 2021
Workout
Of The Day
In Gym
six rounds, every two minutes: 2x heavy snatch six rounds, every two minutes: 2x heavy power clean
Friday, January 29, 2021
Workout
Of The Day
In Gym
five rounds for time: 20x burpee 20x weighted step-up @ 50/35-lbs.
Thursday, January 28, 2021
Workout
Of The Day
In Gym
"Andi" for time: 100x hang power snatch @ 65/45-lbs. 100x push press 100x sumo deadlift high-pull 100x front squat
workout courtesy of crossfit.com
Wednesday, January 27, 2021
Workout
Of The Day
Tuesday, January 26, 2021
Workout
Of The Day
In Gym
back squat 5-5-5-5-5 Compare results to March 12, 2020. then, two rounds for quality: 15-20 weighted pushup 15-20 strict bodyrow
Monday, January 25, 2021
Workout
Of The Day
In Gym
in a 15-minute window: run/row 400m 10x push jerk @ 135/95-lbs. 35x box jump, 24" platform run/row 400m 10x push jerk 35x box jump run/row 400m 10x push jerk max box jump
Sunday, January 24, 2021
Workout
Of The Day
In Gym
"Ellen" three rounds for time: 20x burpee 21x single-arm dumbbell snatch @ 50/35-lbs. 12x two-arm dumbbell thruster @ 100/70-lbs.
workout courtesy of crossfit.com
Saturday, January 23, 2021
Workout
Of The Day
In Gym
six rounds, every three minutes: 7 bench press then, three rounds for quality: 10-12x single-arm dumbbell bent-over row per side 10-12 single-arm dumbbell curl and press per side 20-30x bench dip
Friday, January 22, 2021
Workout
Of The Day
In Gym
as many rounds as possible in 15 minutes: 30x double under 10x wall ball 5x strict pull-up
Thursday, January 21, 2021
Workout
Of The Day
In Gym
"Oregano Spice 2" Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power snatch, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift.
Wednesday, January 20, 2021
Workout
Of The Day
In Gym
"Wake Me Up Before You Joe Joe" two rounds for time: 46x box jump, 28/24" platform 46x pushup 46-calorie row 46x strict sit-up
Tuesday, January 19, 2021
Workout
Of The Day
In Gym
10 one-minute rounds of: 10x lateral burpee max reps of power clean @ 155/105-lbs. Rest 90 seconds between rounds.
Monday, January 18, 2021
Workout
Of The Day
In Gym
for time:
15-12-9
chest-to-bar pull-up
overhead squat @ 135/95-lbs.
--rest two minutes--
21-15-9
pull-up
overhead squat @ 115/75-lbs.
Sunday, January 17, 2021
Workout
Of The Day
In Gym
hang power snatch 3-3-3-3-3 Compare results to November 30, 2020. weighted ring dip 5-5-5-5-5
Saturday, January 16, 2021
Workout
Of The Day
In Gym
Practice cleans for 12 minutes. then, as many rounds as possible in seven minutes: 5x box jump, 30/24" platform 3x clean @ 225/155-lbs. Compare results to January 8, 2018.
workout courtesy of crossfit.com
Friday, January 15, 2021
Workout
Of The Day
In Gym
five rounds for time: 5x strict pull-up 10x pull-up 20-calorie row 20x back rack lunge @ 95/65-lbs.
Thursday, January 14, 2021
Workout
Of The Day
In Gym
"Barbara Ann" five rounds, each for time: 20x handstand pushup 30x deadlift @ 135/95-lbs. 40x sit-up 50x double-under Rest exactly three minutes between rounds.
Wednesday, January 13, 2021
Workout
Of The Day
In Gym
On a 25-minute clock, five rounds for maximum distance: Row for 50 seconds & rest 10 seconds Row for 40 seconds & rest 20 seconds Row for 30 seconds & rest 30 seconds Row for 20 seconds & rest 40 seconds Row for 10 seconds & rest 50 seconds
workout courtesy of crossfit.com
Tuesday, January 12, 2021
Workout
Of The Day
In Gym
"Bill Love Burpee"
for time:
20x burpee
40x goblet squat @ 50/35-lbs.
20x lateral burpee
40x goblet squat @ 50/35-lbs.
20x (burpee + box jump), 24/20" platform
40x goblet squat @ 50/35-lbs.
Monday, January 11, 2021
Workout
Of The Day
In Gym
seven rounds, every three minutes: 5x heavy push jerk then, five rounds, every two minutes: 5x dumbbell shoulder press 10x dumbbell push press 20-second hollow hold
Sunday, January 10, 2021
Workout
Of The Day
In Gym
seven rounds for time: 200m run --or-- 250m row 5x bar muscle-up
Saturday, January 9, 2021
Workout
Of The Day
In Gym
back squat 7-7-7-7-7 Compare results to February 28, 2020. then, two rounds for quality: 10x split squat per side 15x biceps curl 20x bent-over row
Friday, January 8, 2020
Workout
Of The Day
In Gym
as many rounds as possible in 13 minutes: 5x devil's press @ 45/35-lb. plate 5x toes-to-bar 5x deadlift @ 225/155-lbs.
Thursday, January 7, 2021
Workout
Of The Day
In Gym
for time: 50x pushup 50x wall ball @ 20/14-lbs., 10-ft. target 25x pushup 25x wall ball 50x pushup 50x wall ball
Wednesday, January 6, 2021
Workout
Of The Day
In Gym
seven rounds, every two minutes: 1 heavy snatch then, practice split jerks for 12 minutes.
Tuesday, January 5, 2020
Workout
Of The Day
Monday, January 4, 2020
Workout
Of The Day
In Gym
for time: 21-18-15-12-9-6-3 front squat @ 115/75-lbs. ring dip
Saturday, January 2, 2021
Workout
Of The Day
In Gym
four rounds for time: 35x sit-up 30x thruster @ 65/45-lbs. 30x step-up @ 50/35-lbs., 24/20" platform
Friday, January 1, 2021
Workout
Of The Day
Thursday, December 31, 2020
Workout
Of The Day
In Gym
every minute, on-the-minute, for 20 minutes: Even minutes: 20x double under + 2x push press @ 175/120-lbs. Odd minutes: up to 20x single-arm snatch @ 50/35-lbs. *Bar is pulled from the rack.
Wednesday, December 30, 2020
Workout
Of The Day
Tuesday, December 29, 2020
Workout
Of The Day
In Gym
five rounds, every two minutes: 2x power clean five rounds, every two minutes: 5x deadlift five rounds, every 90 seconds: 30 seconds in a handstand, on the wall or freestanding
Monday, December 28, 2020
Workout
Of The Day
Sunday, December 27, 2020
Workout
Of The Day
In Gym
2 thruster + 2 push press 1-1-1-1-1
Saturday, December 26, 2020
Workout
Of The Day
In Gym
"Bad Dream" for time: 60x lunge @ 50/35-lbs. 60x step-up @ 50/35-lbs., 28/24" platform 8x wall climb 40x lunge 40x step-up 6x wall climb 20x lunge 20x step-up 4x wall climb
Friday, December 25, 2020
Workout
Of The Day
Thursday, December 24, 2020
Workout
Of The Day
Wednesday, December 23, 2020
Workout
Of The Day
In Gym
front squat 5-5-5-5-5 Compare results to November 16, 2020. then, practice strict muscle-ups for 10 minutes.
Tuesday, December 22, 2020
Workout
Of The Day
In Gym
as many rounds as possible in 20 minutes: 250m row 5x clean and jerk @ 135/95-lbs.
Monday, December 21, 2020
Workout
Of The Day
In Gym
"Davidends" three rounds, each for time; begin every five minutes: 15x overhead squat, 1-second hold at bottom of each repetition @ 95/65-lbs. 20x box jump, 24/20" platform up to 25x toes-to-bar
Sunday, December 20, 2020
Workout
Of The Day
Saturday, December 19, 2020
Workout
Of The Day
In Gym
six rounds, every two minutes: power snatch six rounds, every two minutes: power clean and 2 jerk
Friday, December 18, 2020
Workout
Of The Day
In Gym
"Mom Strength" as many rounds as possible in 12 minutes: 8x front squat @ 115/75-lbs. 4x squat jump @ 50/35-lbs. 6x burpee 8x single-leg squat (alternating, total)
Thursday, December 17, 2020
Workout
Of The Day
In Gym
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Compare results to June 29, 2017.
Wednesday, December 16, 2020
Workout
Of The Day
In Gym
"Rebel without a Claus" five rounds for time: 16x dumbbell front rack lunge @ 110/70-lbs. 20x ring pushup
Tuesday, December 15, 2020
Workout
Of The Day
In Gym
"Row-Ho-Ho" for time: 750m row 75x double under 50x wall ball @ 20/14-lbs., 10-ft. target 500m row 50x double under 35x wall ball 250m row 25x double under 20x wall ball
Monday, December 14, 2020
Workout
Of The Day
In Gym
"Ho's In This House" three rounds for time: 15/11-calorie row 10x (burpee + box jump), 24/20" platform 5x strict deficit handstand pushup, 3" deficit then, five rounds, every three minutes: 3x heavy deadlift
Sunday, December 13, 2020
Workout
Of The Day
Saturday, December 12, 2020
Workout
Of The Day
Friday, December 11, 2020
Workout
Of The Day
Thursday, December 10, 2020
Workout
Of The Day
In Gym
back squat 10-10-10-10-10 then, practice handstands for 10 minutes.
Wednesday, December 9, 2020
Workout
Of The Day
Tuesday, December 8, 2020
Workout
Of The Day
In Gym
six rounds, every two minutes: 1 hang power clean + 1 power clean six rounds, every two minutes: 1 hang squat clean + 1 squat clean
Monday, December 7, 2020
Workout
Of The Day
Sunday, November 6, 2020
Workout
Of The Day
Saturday, December 5, 2020
Workout
Of The Day
In Gym
every 90 seconds for 18 rounds: odd rounds: 3 shoulder press, bar is pulled from the ground even rounds: 3 heavy front squat, bar is pulled from the rack
Thursday, December 4, 2020
Workout
Of The Day
In Gym
ten rounds:
one minute farmer's hold @ 110/70-lbs.
one minute max calorie row
one minute rest
Thursday, December 3, 2020
Workout
Of The Day
Wednesday, December 2, 2020
Workout
Of The Day
Tuesday, December 1, 2020
Workout
Of The Day
Monday, November 30, 2020
Workout
Of The Day
In Gym
hang power snatch 3-3-3-3-3 Compare results to October 3, 2020. then, practice kipping pull-ups or chest-lo-bar pull-ups for 10 minutes.
Sunday, November 29, 2020
Workout
Of The Day
In Gym
Row for 16 minutes for maximum distance. At the top of every 2-minute interval, complete 15x wall ball.
Saturday, November 28, 2020
Workout
Of The Day
Friday, November 27, 2020
Workout
Of The Day
Thursday, November 26, 2020
Workout
Of The Day
Wednesday, November 25, 2020
Workout
Of The Day
In Gym
"So Fresh and So #Clean…#Clean…#Clean 2.0" Complete 21 rounds, every 90 seconds—where the first seven rounds are 2x hang power clean, the second seven rounds are 2x power clean, and finally, the last seven rounds are 2x squat clean.
Tuesday, November 24, 2020
Workout
Of The Day
Monday, November 23, 2020
Workout
Of The Day
Sunday, November 22, 2020
Workout
Of The Day
Saturday, November 21, 2020
Workout
Of The Day
Friday, November 20, 2020
Workout
Of The Day
In Gym
in teams of two, for time*: 200x double under 60x power clean @ 135/95-lbs. 400m farmer's carry @ 110/70-lbs. 60x power clean 200x double under *One partner works at a time for the power cleans and farmer's carries. Farmer's carries switch at 100m intervals. Both partners may work at the same time on the double unders.
Thursday, November 19, 2020
Workout
Of The Day
Wednesday, November 18, 2020
Workout
Of The Day
Tuesday, November 17, 2020
Workout
Of The Day
In Gym
in teams of two, for time: 5000m row 2-mile run 100x burpee *The row must be done in two 2500m increments (one for each athlete). Athletes can break up the other work in any way that they choose.
Monday, November 16, 2020
Workout
Of The Day
Sunday, November 15, 2020
Workout
Of The Day
Saturday, November 14, 2020
Workout
Of The Day
Friday, November 13, 2020
Workout
Of The Day
In Gym
for time:
10-15-20-15-10
lateral burpee
front squat @ 135/95-lbs.
Thursday, November 12, 2020
Workout
Of The Day
In Gym
five rounds, every 2 minutes: 5x shoulder press five rounds, every 2 minutes: 4x push press five rounds, every 2 minutes: 3x push jerk
Wednesday, November 11, 2020
Workout
Of The Day
Tuesday, November 10, 2020
Workout
Of The Day
New Homepage
Workout
Of The Day
Monday, November 9, 2020
Workout
Of The Day
Sunday, November 8, 2020
Workout
Of The Day
Saturday, November 7, 2020
Workout
Of The Day
In Gym
push press 5-5-5-5-5 Compare results to August 10, 2018.
Friday, November 6, 2020
Workout
Of The Day
Thursday, November 5, 2020
Workout
Of The Day
In Gym
five rounds, beginning every four minutes: 6x heavy back squat 12x (burpee + box jump, 24/20" platform)
Wednesday, November 4, 2020
Workout
Of The Day
Tuesday, November 3, 2020
Workout
Of The Day
Monday, November 2, 2020
Workout
Of The Day
In Gym
hang snatch 3-3-3-3-3 then, complete 12 minutes of bar muscle-up, chest-to-bar pull-up or pull-up practice.
Sunday, November 1, 2020
Workout
Of The Day
Saturday, October 31, 2020
Workout
Of The Day
In Gym
"Zombieland: Quarantine Edition" in teams of two, for time: 70x clean @ 125/83-lbs. 400m carry @ 110/70-lbs. 70x thruster 400m carry 40x strict zombie grip pull-up 1-mile run
Friday, October 30, 2020
Workout
Of The Day
In Gym
"Peppercorn" in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time
Thursday, October 29, 2020
Workout
Of The Day
In Gym
push jerk 3-3-3-3-3
Wednesday, October 28, 2020
Workout
Of The Day
In Gym
practice strict muscle-up progressions for 20 minutes. "Everything But The Bagel" as many rounds as possible in 12 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup
Tuesday, October 27, 2020
Workout
Of The Day
In Gym
"Oregano Spice" Complete 21 minutes, every minute, on-the-minute---where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift.
Monday, October 26, 2020
Workout
Of The Day
Sunday, October 25, 2020
Workout
Of The Day
In Gym
overhead squat 3-3-3-3-3 Compare results to January 25, 2020.
Saturday, October 24, 2020
Workout
Of The Day
Friday, October 23, 2020
Workout
Of The Day
In Gym
eight three-minute rounds, switching partner one and two roles each round: partner 1: 450m run partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team's total back squat and swing number, accumulated from all six rounds.
Thursday, October 22, 2020
Workout
Of The Day
Wednesday, October 21, 2020
Workout
Of The Day
Tuesday, October 20, 2020
Workout
Of The Day
In Gym
"Five Spice" in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only
Monday, October 19, 2020
Workout
Of The Day
Sunday, October 18, 2020
Workout
Of The Day
Saturday, October 17, 2020
Workout
Of The Day
Friday, October 16, 2020
Workout
Of The Day
Thursday, October 15, 2020
Workout
Of The Day
Wednesday, October 14, 2020
Workout
Of The Day
In Gym
six rounds, every 90 seconds: 3x hang power snatch six rounds, every 90 seconds: 2x hang squat snatch six rounds, every 90 seconds 1x snatch
Tuesday, October 13, 2020
Workout
Of The Day
In Gym
five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile
Monday, October 12, 2020
Workout
Of The Day
Sunday, October 11, 2020
Workout
Of The Day
Saturday, October 10, 2020
Workout
Of The Day
Friday, October 9, 2020
Workout
Of The Day
Thursday, October 8, 2020
Workout
Of The Day
Wednesday, October 7, 2020
Workout
Of The Day
In Gym
power clean 2-2-2-2-2 Compare results to September 3, 2020.
Tuesday, October 6, 2020
Workout
Of The Day
Monday, October 5, 2020
Workout
Of The Day
Sunday, October 4, 2020
Workout
Of The Day
Saturday, October 3, 2020
Workout
Of The Day
In Gym
hang power snatch 3-3-3-3-3
Friday, October 2, 2020
Workout
Of The Day
In Gym
Row as many meters as possible in 25 minutes, or 5000m, whichever comes first. At the top of every other minute, perform 7x burpee.
Thursday, October 1, 2020
Workout
Of The Day
In Gym
thruster 3-3-3-3-3 weighted pushup 10-10-10-10
September 30, 2020
Workout
Of The Day
In Gym
"Sporty Spice" in teams of two, 10 rounds for time*: 350m run 100m farmer's carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round.
September 29, 2020
Workout
Of The Day
Monday, September 28, 2020
Workout
Of The Day
Sunday, September 27, 2020
Workout
Of The Day
Saturday, September 26, 2020
Workout
Of The Day
In Gym
split jerk 2-2-2-2-2 Compare results to June 27, 2019. then, for time: run one mile
Friday, September 25, 2020
Workout
Of The Day
In Gym
"Medium BS" in a 13-minute window, complete: +3 rounds of: 8x back squat @ 165/115-lbs. --or-- dumbbell/object squat - 8x burpee + box jump, 24/20" box +3 rounds of: 6x back squat @ 185/135-lbs. 6x burpee + box jump, 24/20" box +as many back squats as possible @ 225/155-lbs. in remaining time
Thursday, September 24, 2020
Workout
Of The Day
Wednesday, September 23, 2020
Workout
Of The Day
In Gym
strict muscle-up practice, 15 minutes then, as many rounds as possible in 15 minutes: 5x strict pull-up 10x decline pushup, 10 inches 50x double under
Tuesday, September 22, 2020
Workout
Of The Day
In Gym
front squat 2-2-2-2-2 Compare results to May 19, 2018.
Monday, September 21, 2020
Workout
Of The Day
Sunday, September 20, 2020
Workout
Of The Day
Saturday, September 19, 2020
Workout
Of The Day
Friday, September 18, 2020
Workout
Of The Day
In Gym
six distances, each for time; rest amply between distances: 1000m row 800m run 500m row 400m run 250m row 200m run
Thursday, September 17, 2020
Workout
Of The Day
In Gym
shoulder press 3-3-3-3-3 Compare results to July 25, 2018. weighted ring dip 5-5-5-5-5 Compare results to August 30, 2016.
Wednesday, September 16, 2020
Workout
Of The Day
Tuesday, September 15, 2020
Workout
Of The Day
Monday, September 14, 2020
Workout
Of The Day
Sunday, September 13, 2020
Workout
Of The Day
Saturday, September 12, 2020
Workout
Of The Day
Friday, September 11, 2020
Workout
Of The Day
Thursday, September 10, 2020
Workout
Of The Day
Wednesday, September 9, 2020
Workout
Of The Day
In Gym
deadlift
2-2-2-2-2
then, two rounds; rest amply between rounds:
10x single-arm horizontal press
10x lat dumbbell pullover
15x biceps curl
Tuesday, September 8, 2020
Workout
Of The Day
Monday, September 7, 2020
Workout
Of The Day
September 6, 2020
Workout
Of The Day
Saturday, September 5, 2020
Workout
Of The Day
Friday, September 4, 2020
Workout
Of The Day
Thursday, September 3, 2020
Workout
Of The Day
In Gym
power clean 2-2-2-2-2
Wednesday, September 2, 2020
Workout
Of The Day
Tuesday, September 1, 2020
Workout
Of The Day
Monday, August 31, 2020
Workout
Of The Day
Sunday, August 30, 2020
Workout
Of The Day
Saturday, August 29, 2020
Workout
Of The Day
Friday, August 28, 2020
Workout
Of The Day
In Gym
hang snatch + 3 overhead squat 1-1-1-1-1
Thursday, August 27, 2020
Workout
Of The Day
Wednesday, August 26, 2020
Workout
Of The Day
Tuesday, August 25, 2020
Workout
Of The Day
Monday, August 24, 2020
Workout
Of The Day
In Gym
power clean + 2 jerk 1-1-1-1-1
Sunday, August 23, 2020
Workout
Of The Day
Saturday, August 22, 2020
Workout
Of The Day
In Gym
front squat* 10-10-10-10-10 *Bar is pulled from the floor.
Friday, August 21, 2020
Workout
Of The Day
Thursday, August 20, 2020
Workout
Of The Day
Wednesday, August 19, 2020
Workout
Of The Day
Tuesday, August 18, 2020
Workout
Of The Day
In Gym
deadlift 5-5-5-5-5
Monday, August 17, 2020
Workout
Of The Day
Sunday, August 16, 2020
Workout
Of The Day
Saturday, August 15, 2020
Workout
Of The Day
In Gym
hang snatch 2-2-2-2-2
Friday, August 14, 2020
Workout
Of The Day
August 13, 2020
Workout
Of The Day
Wednesday, August 12, 2020
Workout
Of The Day
Tuesday, August 11, 2020
Workout
Of The Day
In Gym
shoulder press 5-5-5-5-5 Compare results to November 12, 2015. push press* 3-3-3-3-3 *Bar is pulled from the floor. Compare results to July 16, 2020.
Monday, August 10, 2020
Workout
Of The Day
Sunday, August 9, 2020
Workout
Of The Day
Saturday, August 8, 2020
Workout
Of The Day
Friday, August 7, 2020
Workout
Of The Day
In Gym
power snatch + (3 overhead squat) 3-3-3-3-3
Thursday, August 6, 2020
Workout
Of The Day
Wednesday, August 5, 2020
Workout
Of The Day
Tuesday, August 4, 2020
Workout
Of The Day
Monday, August 3, 2020
Workout
Of The Day
In Gym
front squat 3-3-3-3-3* *Bar is pulled from the floor. then, three rounds; rest amply between rounds: 12x weighted step-up, 24/20" platform 10-15x biceps curl
Sunday, August 2, 2020
Workout
Of The Day
Saturday, August 1, 2020
Workout
Of The Day
Friday, July 31, 2020
Workout
Of The Day
In Gym
power clean 3-3-3-3-3 Compare results to February 8, 2020.
Thursday, July 30, 2020
Workout
Of The Day
Wednesday, July 29, 2020
Workout
Of The Day
Tuesday, July 28, 2020
Workout
Of The Day
In Gym
hang power snatch + power snatch 1-1-1-1-1
Monday, July 27, 2020
Workout
Of The Day
Sunday, July 26, 2020
Workout
Of The Day
Saturday, July 25, 2020
Workout
Of The Day
Friday, July 24, 2020
Workout
Of The Day
Thursday, July 23, 2020
Workout
Of The Day
In Gym
hang clean + 4 front squat 1-1-1-1-1
Wednesday, July 22, 2020
Workout
Of The Day
Tuesday, July 21, 2020
Workout
Of The Day
Monday, July 20, 2020
Workout
Of The Day
Sunday, July 19, 2020
Workout
Of The Day
Saturday, July 18, 2020
Workout
Of The Day
Friday, July 17, 2020
Workout
Of The Day
Thursday, July 16, 2020
Workout
Of The Day
In Gym
push press* 3-3-3-3-3 *Bar is pulled from the floor.
Wednesday, July 15, 2020
Workout
Of The Day
Tuesday, July 14, 2020
Workout
Of The Day
Monday, July 13, 2020
Workout
Of The Day
Sunday, July 12, 2020
Workout
Of The Day
Saturday, July 11, 2020
Workout
Of The Day
Friday, July 10, 2020
Workout
Of The Day
Thursday, July 9, 2020
Workout
Of The Day
Wednesday, July 8, 2020
Workout
Of The Day
Tuesday, July 7, 2020
Workout
Of The Day
In Gym
front squat* 7-7-7-7-7 *Bar is pulled from the floor.
Monday, July 6, 2020
Workout
Of The Day
Sunday, July 5, 2020
Workout
Of The Day
Saturday, July 4, 2020
Workout
Of The Day
Friday, July 3, 2020