Workout of the Day:

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments. Posted by Matt

These are squat snatches not power snatches.

Workout of the Day:

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 Ab Mat Sit-ups
15 Good Mornings

Post rounds completed to comments.  Posted by Matt

Rest days!

Daily workout performances page has been updated up until 11/20/2009.

Workout of the Day:

400 meter Walking lunge

Post time and number of steps to comments.

Workout of the Day:

Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

Post loads to comments. Posted by Matt

If you are a Newbie make sure you watch the video.

Workout of the Day:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

If you cannot RX the back squats the workout will be:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Front squat, 15 reps 135/95 for advance or 95/65 for beginner and intermediate

Post rounds completed to comments. Posted by Matt

Workout of the Day:

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments. Posted by Matt

Workout of the Day:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments. Posted by Tarasa

Rest Days!

Open gym 9:00 to 10:00am

Workout of the Day:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments. Posted by Matt