Category Archives: Workout of the Day

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 2 Reps: Front Squat 3 Sets of 1 Rep: Front Squat *increase weight each set 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95/63 Pull ups

Come Try Out The New Barbell Club at 11:00 A.M. Partner WOD: As Many Rounds As Possible in 30 Min: 20 Calorie Bike 20 Pull ups 20 Dumbbell Thrusters 20 Devil Presses Barbell Club: Warm up: 3-4 min bike, 10 inch worms, plate weighted ankle rocks, barbell cycling primer  BB cycle primer – Snatch  5Continue reading “WOD Saturday December 11th and Barbell Club”

Holiday Party December 18th at 6pm! Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . Find a Max: Deadlift 2 . For Time: 600 Meter Run 30 Overhead Squats 600 Meter Row

Holiday Party December 18th at 6pm! Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . As ManyContinue reading “WOD Thursday December 9thu”

Holiday Party December 18th at 6pm! Warm up: Air Squats, Ring Rows, Push ups, sit ups For Time: 10 Thrusters 8 Muscle Ups 8 Thrusters (add weight) 60 Double Unders 6 Thrusters (add weight) 4 Rope Climbs 4 Thrusters (add weight) 20 Glute Ham Sit ups 2 Thrusters (add weight) 20 Glute Ham Sit upsContinue reading “WOD Wednesday December 8th”

Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Seated Strict Press: 3 Sets of 5 2 . Regular Strict Press: 3 Sets of 5 3 . 2 Rounds For Time: 25 Pull ups 50 Walking Lunges w/ plate overhead 75 Lateral SwitchContinue reading “WOD Tuesday December 7th”

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 4 Reps: Front Squat 3 Sets of 2 Reps: Front Squat *increase weight each set 2 . 3 Rounds For Time: 12 Snatches 12 Burpees over the bar

Holiday Party December 18th at 6pm! In teams of 3 or 4: 100 Overhead Lunges 100 Power cleans 100 Thrusters *Every 3 minutes including 0:00 the entire team does a 100 meter run (break up reps between all partners but one person works at a time)

Holiday Party December 18th at 6pm! Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 2 Deadlifts 10-15 Glute ham sit ups 2 . 3 Rounds For Total Reps(NOT TIME): Unbroken set of Wallballs Unbroken set of Pull ups or Muscle ups Calories on Rower in 2 Minutes (ScoreContinue reading “WOD Friday December 3rd”

Holiday Party December 18th at 6pm! Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Clean and Jerk *increase weight as you go 3 . 2 RoundsContinue reading “WOD Thursday December 2nd”