Category Archives: Workout of the Day

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 4 Seated Strict Press 200 Meter Jog 2 . As Many Rounds As Possible in 12 Minutes: 3 Toes to bar 6 Deadlifts 12 Double Unders

CLICK TO SIGN UP! Warm up: Empty bar snatch stuff 30 Rounds For Time: 1 Full Snatch 3 Burpee Pull ups (pull ups bar should be less than 6″ above max reach) 5 Box Jump Overs

Warm up: 2 Minutes on a Rower 1 . Every Minute for 15 Minutes: 1 Power Clean 2 . For Time: 40, 30, 20, 10 Calories on a Bike 20, 15, 10, 5 Glute Ham Sit Ups

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0!! CLICK TO SIGN UP!! The Gym is Open from 6:30 a.m. – 1:00 p.m. Today! Join us for Murph at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *PartitionContinue reading “WOD Monday May 31st”

“Laura“ With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans ♀ 105 lb. ♂ 155 lb. Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, wasContinue reading “WOD Saturday May 29th”

GET READY FOR OUR NEXT COMPETITION!! STRENGTH BATTLE 2.0!! CLICK TO SIGN UP!! “Randy“ 75 pound Power snatch, 75 reps for time. In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew;Continue reading “WOD Friday May 28th”

“Falkel“ Complete as many rounds as possible in 25 minutes of:8 Handstand push-ups8 Box jump, 30 inch box15 foot Rope climb, 1 ascent U.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005Continue reading “WOD Wednesday May 26th”

“Havana“ Complete as many rounds as possible in 25 minutes of:150 double-unders50 push-ups15 power cleans Men: 185 lb.Women: 125 lb. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.Continue reading “WOD Tuesday May 25th”

“Daniel“ For time:50 Pull-ups400 meter run95 pound Thruster, 21 reps800 meter run95 pound Thruster, 21 reps400 meter run50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to hisContinue reading “WOD Monday May 24th”