Category Archives: Workout of the Day

SEE YOU GUYS AT 9:30 A.M.! “Manuel” 5 rounds of:3 minutes of rope climbs2 minutes of squats2 minutes of push-ups3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Italian Army Capt. Manuel Fiorito, 27, ofContinue reading “HERO WOD Saturday May 25th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups 1 . Every 3 minutes 6 sets (18 minutes): 2 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of: Max Set of Strict Pull ups 50 Sit ups *ScoreContinue reading “WOD Friday May 24th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Back Extensions, 10 Hip Bridges, Empty bar Clean and Jerk Work 1 . Every 1:30 for 14 Sets (21 minutes): 1 Clean + 1 Hang Clean + 1 Jerk 2 . For Time: 100 Kettlebell Swings 50 Calorie Row

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Glute Ham Raise, 10 Walking Lunges, 10 Empty Bar Overhead Squats, 10 Pull ups For Time: 5 Rounds: 2 Rope Climbs 2 Snatches (Full Squat) 2 Lunges (Per Leg) *100 Double Unders after all 5 Rounds are complete 5 Rounds:Continue reading “WOD Wednesday May 22nd”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 5 Behind the Neck Push Jerk, 5 Hang Power Snatch, 5 Hang Power Clean 1 . Every minute for 12 sets: 1 Power Snatch Every minute for 12 sets: 1 Power Clean 2 . As many Rounds as possible in 6Continue reading “WOD Tuesday May 21st”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Back Extensions, 5 Ring Pull ups, 10 Kang Squats, 1 Minute Plank 10 Rounds for Time: 5 Back Squats 10 Pull ups 15 Push ups 200 Meter Run

SEE YOU GUYS AT 9:30 A.M.! “Ryan“ Five rounds for time of:7 Muscle-ups21 Burpees *Each Burpee terminates with a jump one foot above max standing reach. Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived byContinue reading “HERO WOD Saturday May 18th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Glute Ham Raise, 10 Hip Bridges, 10 Good Mornings, 10 Push ups 1 . Every 2 minutes for 8 Sets Each(16 minutes): 1st set of 2 minutes: 3 Deadlifts 2nd set of 2 minutes: 1 Turkish Get up Per ArmContinue reading “WOD Friday May 17th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Air Squats, 10 Empty Bar Push Press, 10 Empty Bar Front Squats 1 . Every minute for 12 sets: 1 Thruster 2 . For Time: 12, 8, 4, 8, 12 Handstand Push up 6, 4, 2, 4, 6 Full CleanContinue reading “WOD Thursday May 16th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: PVC Pull Throughs, Empty Bar Snatch Work 15 Rounds for Time: 1 Snatch + 2 Overhead Squats 10 Kneeling Squat Jumps 1 Muscle up + 2 Dips 10 Box Step Overs