The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and muscleups.
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Daily Squats
1 x 135, 225, 315, 355

Press 5RM
80, 95, 105, 125, 135, 145 x 2 + 2

Lost focus on my last set of press.

WOD:
10 rounds of:
200m run
2 Muscleups
Time: 12:35

Nice work 6am!
6am
Bench to 185 x 3 (PR)
100 x 5
120 x 5
140 x 5
160 x 5
175 x 5
185 x 3 (PR)

WOD:
10 rounds of:
200m run
2 Muscleups (4 Chinups/4Pushups)
Time: 15:05

Perfect way to start the morning.....hopefully get out for a rip on the bike later this afternoon. ;)
WU

OH Press to 125x5 - I believe this is a PR for reps - or at the last a 2013 PR :-)

10 rounds:
200m run
4 chinups
4 pushups

18:37 - Underestimated this one - was making fun of the time cap...awesome work 6 am!
Warm Up
Bench Press to 180 x 4 3/4 (PR...SO close to getting five!!)
10 Rounds of:
200m Run
2 Muscle Ups (sub 4 ring rows & 4 push ups)
Result: 15:49

Great morning at the gym! I'm definitely getting all five next week!
AM: CFWUx2. Power Snatch 127x1. Power Clean 151x1. 10 Rounds of: 200m Run + 2 Muscleups in 14:52.
CFWU x2
Press to 65...starting to get heavy!
WOD:
10 rounds of
200 m run
2 muscle ups (sub 4 chin ups, 4 push ups)
17:35
Great work everyone! It was a great morning to be outside running.
Warmup

Squats (rebuild) to 215# x 5

10 Rounds
200m run
4 chinups
4 pushups

15:11

CFWU

EMOM 10 mins: 1st position power snatch 55x2
EMOM 10 mins: hang cleans 90x2

front squats 95x2, 125x2, 135x2, 145x2

WOD: 12 mins cap
200m run
4 chinups
4 pushups

7 rounds
Warm up
Daily squats 150x1, 160x1, 170x0, 180x0

Bench to 80x5

WOD
10 rounds of:
200m run
4 jumping chin ups
4 push ups

Did 5 rounds + run in 13:10.

Great work nooners!!!
Have a great day!!!
Squats 235x3. 245x1.
Wokout
10rounds of:
200m run
10 situps
Time 15:04.
Good work noon crew!! :)
Cfwu
Press
60x5
70x5
80x5
90x5
100x5
104x4 (pr weight and reps)
Daily front squat to 210lbs
Played with box jumps got 9 plates easily but 10 I wiped out and failed a lot and got one.
Wod
10 rnds
4 chin-ups
4 push-ups
17:17 bleck... This surprised the heck outta me how much work it was.
Ring dips x 2 :) nice work friends! Beaut of a day!
Press (Deload 5r@60%) PM 140
45,55,65,75,80,85

10 rds
200m run
2 Muscle Ups
13:25

Excellent work tonight Steve squatting 355x5 and making it look really easy.
WOD with 5pmers... 10 rds of 200m, 2 chin-ups & 4 push-ups - 19:02... strength with 6pmers... front squat up to 95x5... good to see some folks I haven't chatted with in a while!
Deadlift to 140 (deload week)

WOD
10 rounds of:
200 M run
4 chinups
4 pushups
17:20

I was looking forward to doing this WOD all day. Great work everyone!
Deadlift tp 140 - (deload week)

WOD
10 rounds of
200 M run
4 chinups
4 pushups
17:20

I was looking forward to doing this WOD all day. Great work everyone!