Category Archives: Workout of the Day

Warm up: 5 minutes of empty bar work 1 . 12 Minutes to find a max for the day: Hang snatch + Snatch + Heaving snatch balance + Overhead squat 2 . 12 Minutes to find a max for the day: Hang snatch x 2 + Snatch x 2 2 . For time: 20 PullupsContinue reading “WOD Thursday September 19th”

25 Rounds for time of: 4 Burpees 6 Wallballs 12 Double unders

Warm up: 20 pushups / 10 pullups 1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 45 seconds  of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 30 seconds of 45 /Continue reading “WOD Tuesday September 24th”

THIS SATURDAY THE 28TH THE GYM IS CLOSED FOR OUR COMPETITION “ENDURANCE WARS”. PLEASE HELP OUT IF YOU CAN!! SIGN UP AT THE GYM! Warm up: 500 meter Row, 2 Rounds: 10 GHD Sit up, 10 GH Raise 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 2 Front Squats 2ndContinue reading “WOD Monday September 23rd”

Emily 10 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprintRest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th InfantryContinue reading “HERO WOD Saturday September 21st”

Warm up: 5 minutes of empty barbell work 1 . Every 3 minutes for 5 sets: 1 Power clean + Clean + 2 Front squats + 2 Jerks 2 . For time: 30 Australian pullups 30 Front squats @ 115 / 83 30 Ring dips 30 Hang power cleans @ 115 / 83

Warm up: Jumping jacks x 30 / Bear crawl x 100 ft 1 . Every 2 minutes for 12 minutes: Bench press x 3 + a set of PERFECT pushups between 5 and 20 reps 2 . For time: 100 Kettlebell figure 8’s @ 1.5 / 1 pood 50 Bench sit ups 50 Back extensionsContinue reading “WOD Thursday September 19th”

For time: 60 Burpees 10 Snatches (full squat) 135 / 93 50 Wallballs 8 Snatches 40 Double unders 6 Snatches 30 GHD Sit ups 4 Snatches 20 Handstand pushups 2 Snatches 10 Muscle ups

Warm up: 20 pushups / 10 pullups 1 . Every 3 minute for 4 sets: Max strict pullups (you need to be getting at least 8 ish on this to start so adjust the movement in order to do so) 2 . 2 Rounds for time: 500 Meter run 10 Deadlifts @ 275 / 183Continue reading “WOD Tuesday September 17th”

Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 2 Back Squats 2nd Set: 1 Power Clean 2 . For time: 1000 meter row Begin the workout with 1 Heavy clean and jerk. EveryContinue reading “WOD Monday September 16th”