Category Archives: tomorrow

Four 800 meter sprints. Rest 2:00 minutes between runs. A few weeks ago I posted a “funny face Friday” photo of Tracee. Here is another one from Fight Gone Bad that isn’t funny in the same way but still cracks … Continue reading →

20 minutes max rounds 5 Push Jerks, 115 or 75 pounds 10 Fronts Squats, 115 or 75 pounds 15 Double-Unders Zone Challenge Benchmark Results: They are available here. Chris Carter back squats 160 kilograms (352 pounds) for 3 reps.

Zone Challenge WOD Run 400m 21 Thrusters, 95 or 65 pounds Run 400m 15 Thrusters Run 400m 9 Thrusters Zone Challenge Remember, the Zone Challenge started Monday and the bench mark workout is today. We will also weigh you and … Continue reading →

18-16-14-12-10-8-6-4-2 reps of: Med Ball Slalom (over and back is one rep) 1.5 pood 1-Leg Suitcase Kettlebell Deadlift (half the reps left and half right) 1 pood Kettlebell Snatch (half the reps left and half right) The EmerFit Super Bowl … Continue reading →

Press 5-5-3-3-2-2-1-1-1 Regional Games Registration starts Sunday at 9:00 A.M. Scaling is allowed and it should be a ton of fun. Are you going? If you don’t plan to compete but want to be more involved that only spectating talk … Continue reading →

20 minutes max rounds 20 Sumo Deadlift High Pulls, 95 pounds 20 Box Jumps Are you coming to our Superbowl/Last Pre-Zone Challenge Party on Sunday? If so please bring a snack to share and something to drink. More details here, … Continue reading →

“Descending Jackie” For time: 1,000 meter Row 50 Thrusters, 45 pound bar 30 Pull-ups 500 meter Row 25 Thrusters, 45 pound bar 15 Pull-ups 250 meter Row 15 Thrusters, 45 pound bar 10 Pull-ups When “Jackie” was introduced in the … Continue reading →

21-15-9 reps of KB Snatch, 1 pood. Burpees Complete the set number per arm. In other words, 21 left then 21 right. Learning the double under with Jon Gilson of Again Faster: Tomorrow’s WOD