April 2019

Deadlift5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90%3 @ 80%3 @ 70%5 @ 60%5 @ 50% Tomorrow’s Forecast:Thursday’s workout... Read More

“Sea Level”4 Minute AMRAP:Buy-In – 40/30 Calorie row12 Hang squat snatch (95/65)15 Box jump overs (24/20)4-minute rest4 Minute AMRAP:Buy-In – 30/20 Calorie row9 Hang squat... Read More

“Silver Bullet”For Time:20 Muscle-ups1200 Meter run15 Muscle-ups800 Meter run10 Muscle-ups400 Meter run5 Muscle-ups Tomorrow’s Forecast:Tuesday’s workout calls for rowing, snatching and box jumps. Box Brief:This... Read More

“Open WOD 17.5”10 Rounds:9 Thrusters (95/65)35 Double unders Box Brief:This Saturday we have several teams competing at Fast Times At West Tech High. We hope... Read More

“Slap Hands”20 Minute AMRAP: teams of 37 KBS (53/36)7 Box jumps (24/20)Shuttle run x 37 BurpeesShuttle run x 3 Tomorrow’s Forecast:Friday’s workout calls for thrusters... Read More

Deadlift10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45%Tomorrow’s Forecast:Thursday’s workout calls... Read More

“Benjamin’s Revenge”15 Minute AMRAP: teams of 3Partner ABike / Row for max caloriesPartners B & C 100 C2B pull-ups100 HSPU100 T2B100 Meter handstand walkTwo athletes... Read More

“ABC”1 Round:800 Meter Run30 Bar Facing Burpees 30 Front Rack Lunges (115/85)2 Rounds:400 Meter Run15 Bar Facing Burpees15 Front Rack Lunges (115/85)3 Rounds:200 Meter Run10... Read More

“Nutts”For Time:10 HSPU15 Deadlifts (250/175)25 Box jumps (30/24)50 Pull-ups100 Wall balls (20/14)200 Double unders400 Meter run w/plate (45/35) Box Brief:If you’d like to participate in... Read More

“5k Row”For Time:Row 5000 Meters Bench Press5 – 5 – 5 – 5 – 5 Tomorrow’s Forecast:Friday’s workout calls for handstand push-ups, deadlifts, box jumps,... Read More