Category Archives: Workout of the Day

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 2 Rounds of: 10 Banded good mornings / 10 Pendlay rows 1 . Every 90 seconds for 6 sets each: 1st movement: 5 Deadlifts 2nd movement: 5 Seated box jumps 3rd movement: 15 Burpees or 15 calories on a thing

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 400 meter run / 10 burpees 1 . Seated strict press: 10, 8, 6, 4, 2 Go up in weight obviously. 2 . “Rocky Balboa” 15 rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 500 meter row / 10 pullups 1 . Weighted Pullup: 5,5,3,3,1,1 2 . 2 Rounds for time: 200 foot rack walk @ 2/ 1.5 pood 90 second plank with both hands on the ball of one kettlebell 1 minute goblet wall sit (one bell)

REGISTRATION CLOSES SEPTEMBER 15TH! 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: 3 Front Squats 2nd Set: 1 Power Snatch (Can be sets across OR increasing weight) 2. For time: 50 Sit upsContinue reading “WOD Monday September 8th”

SEE YOU GUYS AT 9:30 A.M. “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking theContinue reading “HERO WOD Saturday September 7th”

REGISTRATION CLOSES SEPTEMBER 15TH! Warm up: 50 FT Bear Crawl, 10 Jumping Pull ups 1 . Every 2:30 for 5 Sets: 2 Strict Press + Unbroken Set of Strict/Weighted Pull ups 2 . 3 Rounds For Time: 200 Meter Row 10 Hang Full Cleans 10 Shoulder to Overhead