Category Archives: Workout of the Day

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Squat jumps, 10 Empty Bar Press, 10 Jumping Lunges, 10 Empty bar Cleans 1 . Every 1:15 for 16 Sets (20 minutes): 1 Clean and Jerk 2 . As many Rounds as possible in 12 minutes: 6 Kettlebell Swings 12Continue reading “WOD Tuesday May 14th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Walking Lunge Steps, 30 Set Handstand Hold, 1 Minute Bottom of Squat, 10 Back Extensions 1 . Every 4 minutes for 3 sets (12 minutes): 1st Set: 10 Overhead Squats 2nd Set: 10 Front Squats 3rd Set: 10 Back SquatsContinue reading “WOD Monday May 13th”

SEE YOU GUYS AT 9:30 A.M.!! “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. *At the end of round 5 do 5 burpees. *At the end of round 10Continue reading “HERO WOD Saturday May 11th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute in the Bottom of a Squat, 10 Glute ham Raise, 10 Kang Squats 1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total): 1st 2 minutes: Back Squat (Descending Reps but Increasing Weight Each Set 5, 4, 3,Continue reading “WOD Friday May 10th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches 1.Every 3 minutes for 8 sets (24 minutes): 1 Power Snatch 15 / 10 Calorie Bike 1 Power Snatch 2.For Time: 100 Ball Slams 50 Medicine Ball Sit ups

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: Stretch/Empty Bar Work, Get your Power Clean station Ready For Time: 50 Walking Lunges 5 Power Cleans 40 Box Jump overs 4 Power Cleans 30 Handstand Push ups 3 Power Cleans 20 Pistols 2 Power Cleans 10 Muscle ups 1 PowerContinue reading “WOD Wednesday May 8th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 2 Wall Climbs, 30 Second Pull up bar hang, 30 Second Handstand Hold 1. Every 1:30 for 5 sets: 2 Push Press Every minute for 5 Sets: 1 Push Press 2. Three Rounds for Time: 10 Strict Press 15 Toes toContinue reading “WOD Tuesday May 7th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute Bottom of a Squat hold, 10 Sit ups, 30 Sec Wall Sit, 20 Mountain Climbers 1. Every 2:30 for 5 Sets (12:30 Total): 2 Front Squats 4 Pendlay Rows 2. For Time: 50 Wallballs 1000 Meter Run 50 Pull ups 1000Continue reading “WOD Monday May 6th”

SEE YOU GUYS AT 9:30 A.M. ! “Glen“ For time:30 Clean and jerks @ 135/ 93Run 1 mile10 Rope climbsRun 1 mile100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.Continue reading “HERO WOD Saturday May 4th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute in the Bottom of a Squat, 10 Duck Walk Steps, 10 Kang Squats 1. Every 2 Minutes for Alternating Sets, 5 of Each (20 min total): 1st 2 minutes: Back Squat (Descending Reps but Increasing Weight Each Set 9, 7, 5,Continue reading “WOD Friday May 3rd”