Daily Workout 9.1.12


Find 1-rep max Clean


3 rounds of:

10 Front Squats (145/105) 20 Double Unders

INT: 115/75

Elements Strength: Learn Front Squat

Metcon: 12-minute AMRAP

7 Front Squats (most weight possible with good form) 21 Singles Run 100m

Post 1RM Clean and score for metcon to comments.

There will be ONE CLASS on Labor . . . → Read More: Daily Workout 9.1.12

Daily Workout 8.31.12

Zach and Brian, Barbell Clubbin' it.


Find 1-rep max Bench Press


12-9-6-3 rep rounds of:

Push Press (135/95) Box Jump (30/24) Pushups

INT: PP – 115/65, BJ – 24/20


Strength: Learn Push Press

Metcon: Same – scale weights and heights as needed

Post 1RM Bench Press and time for metcon to comments.

. . . → Read More: Daily Workout 8.31.12

Daily Workout 8.30.12

Ricky Kauffman


Find 1-rep max Snatch


In 7 minutes:

Row 1k then AMRAP Squat Clean (135/95)

INT: 115/75


Strength: Learn the Snatch

Metcon: 9-minute AMRAP

5 Snatches (65/45) 5 Bar-facing Burpees

Post 1RM Snatch and version used/score to comments.

Interested in cleaning up those bad habits you adopted over the summer? The . . . → Read More: Daily Workout 8.30.12

Daily Workout 8.29.12

Jabari Whitehead


1-rep max Back Squat.



Pullups Situps Slamballs (30/20)

INT: Same as Rx ELE: Use ring rows or bands for Pullups

Tabata is 8 rounds of 20 seconds on, 10 seconds rest per movement. Go straight into the next movement once your 8 rounds are completed. Score is total . . . → Read More: Daily Workout 8.29.12

September ’12 Workout Plan

Here’s the September programming. A few notes:

1) Starting on Sept. 12th, we’ll do a few days of 6×6 sets with ‘exactly two mins rest’. This is just how it reads. It’s not ‘every two minutes’. For movements that require racks, we’ll do two athletes to a station.

2) All of the Saturday WODs/Events are . . . → Read More: September ’12 Workout Plan

Daily Workout 8.28.12

Gordon Marshall


Find 1-rep max Press.


Run 400m 25 Sexymakers (25/15) Run 400m

INT: SMs – 20/10

ELE: Learn Press; sub Burpees for Sexymakers.

Post 1RM Press and time for metcon to comments.

Are you close to getting a muscle-up and want to get ‘er done? Do you not feel confident . . . → Read More: Daily Workout 8.28.12

Daily Workout 8.27.12

Congrats to Sheldon, who competed in the Mall Brawl this weekend! This is his "pain face" during a 5:07 Randy, which is 75 snatches (75#) for time.


Find 1-rep max Deadlift


30-20-10 Hang Power Clean (115/75) Wallballs (20/14)

INT: 95/65, 20/14

ELE: learn HPC, use reasonable weight for HPC and sub air squats for WB

. . . → Read More: Daily Workout 8.27.12

Daily Workout 8.25.12

DelVal Does the Dames Week

Alysa Frost

Belinda (Linda’s Evil Twin)

Partners will chip away at 10,9,8,7,6,5,4,3,2,1 rep rounds of:

1.5x Bodyweight Deadlift 1x Bodyweight Bench Press .75x Bodyweight Squat Clean

For time.

INT: Scale the weights by starting your weight calculations at a lower bodyweight.

Elements: Same rep scheme but with . . . → Read More: Daily Workout 8.25.12

Daily Workout 8.24.12

DelVal Does the Dames Week

Heather O'Brien snatches in Barbell Club with a smile!


30 Snatches (135/95) for time.

INT: 115/75


Skill: Learn the Snatch


9-minute AMRAP

5 Snatches (65/45) 5 Bar-facing Burpees

Post time and version used to comments and compare to 11.5.11.

Hint for tomorrow’s Dame: 3 bars . . . → Read More: Daily Workout 8.24.12

Daily Workout 8.23.12

DelVal Does the Dames Week

Angela Michie


100 Pullups 100 Pushups 100 Situps 100 Squats

For time. Complete all reps of each exercise before moving to the next.

INT: lower reps to 75


Skills: Pullups and Pushups

Metcon: 12-Minute Cindy

In 12 minutes, complete as many rounds as possible of:

3 Pullups . . . → Read More: Daily Workout 8.23.12