Category Archives: Workout of the Day

Holiday Party December 18th at 6pm! Warm up: empty bar snatch stuff 15 Rounds For Time: 1 Rope Climb 2 Snatches 4 Glute Ham Sit ups 8 Kneeling Squat Jumps

Holiday Party December 18th at 6pm! Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Bench Press 2 . For Time: 50 Thrusters 50 Burpees over the Bar 50 Pull ups

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 6 Reps: Front Squat 3 Sets of 3 Reps: Front Squat *increase weight each set 2 . For Time: 20, 15, 10, 5 Handstand Push ups Toes to Bar Calorie Bike

Today we are doing a Strongman Truck Pull at 9:00 a.m. Come Try it Out!! https://facebook.com/events/s/strongman-truck-pull/628149145026007/

THE GYM IS OPEN FROM 9AM-8PM Warm up: 500 meter row, good mornings, glute ham raise, sit ups 1 . 5 Sets of: 3 Deadlifts 10-12 Glute ham sit ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: Right # of handstand push ups 2nd Minute: 3 Power Cleans 3rd Minute:Continue reading “WOD Friday November 26th”

Warm up: Empty bar Clean and Jerk Work 1 . Every minute on the minute for 15 Minutes: 1 Clean and Jerk * Increase weight as you go. 2 . 5 Rounds For Time: 1 Rope Climb 10 Calorie Row Then 3 Rounds For Time: 10 Toes to Bar 10 Calorie Row

Warm up: 500 Meter Row, handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Bench Press Row or Bike 2 Min Between Each Set 2 . For Time: 10 Snatches 20 Box Jump Overs 10 Snatches 20 Box Jump Overs 10 Snatches

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches 1 . 2 Sets of 8 Reps: Front Squat 3 Sets of 4 Reps: Front Squat *increase weight each set 2 . “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5Continue reading “WOD Monday November 22nd”

In Teams or 2: 10 Minutes to Find: Max Clean and Jerk (combined weight) 15 Minute AMRAP: 30 Goblet Squats 30 Kettlebell Swings 30 Box Step Overs 10 Minutes to Find: Max Clean and Jerk (combined weight)