Category Archives: Workout of the Day

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 2 Rounds: 30 Second Handstand Hold, 10 Sit ups 1. Every 5:00 for 4 sets: 8 Seated Strict Press 12 Glute Ham Sit ups 80FT Double Kettlebell Overhead Hold 12 Double Kettlebell Swings 2. As many Reps as possible in 8Continue reading “WOD Thursday May 2nd”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 2 minutes on Rower or Bike, Practice Jumping Bar and Ring Muscle ups For Time: 3 Rounds of: 16 Thrusters 12 Bar Muscle ups 16 Box Jumps 3 Rounds of: 12 Push press 8 Front Rack Lunges 12 Toes-to-bar 3 RoundsContinue reading “WOD Wednesday May 1st”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: PVC Pull Throughs, Empty Bar Work: 5 Behind the Neck Jerks, 5 Heaving Snatch Balance, 5 Hang Snatch 1. Every 1:30 for 8 Sets (12 minutes): 2 Hang Snatch 2. Every minute for 8 Sets (8 minutes): 1 Snatch 3. ForContinue reading “WOD Tuesday April 30th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 minute wall sit, 1. Every 2:30 for 5 Sets (12:30 Total): 3 Front Squats 6 Back Extensions Holding a Plate 2. For Time: 500, 400, 300, 200, 100 Run 25, 20, 15, 10, 5 Burpee Pull up

“Tama” For time:800-meter single-arm barbell farmers carry, 45/35 lb.31 toes-to-bars31 push-ups31 front squats, 95/65 lb.400-meter single-arm barbell farmers carry, 95/65 lb.31 toes-to-bars31 push-ups31 hang power cleans, 135/95 lb.200-meter single-arm barbell farmers carry, 135/95 lb. Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving withContinue reading “HERO WOD Saturday April 27th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 1 Minute in the Bottom of a Squat, 10 Mountain Climbers, 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 April 26th”

STRENGTH BATTLE – June 29th! Teams of 2! Register by June 10th! Warm up: 10 Ring Rows, 10 Bench Dips, 10 Plyo Push ups on Bench, 10 Bench Sit ups 1. Every 2:30 for 6 sets (15 min total): 1:00 On: 3 Weighted Pull ups + Max Reps Weighted Push ups 1:30 Off: REST 2.Continue reading “WOD Thursday April 25th”

LAST DAY FOR Early Registration for our next Competition “Strength Battle” on June 29th!! SAVE $50 PER TEAM!! Warm up: PVC pull throughs, Empty bar snatch work 16 Rounds for Time: 1 Power Snatch 1 Full Snatch 2 Muscle ups 2 Box Jumps 4 Handstand Push ups 4 Toes to Bar 8 Double Unders 8Continue reading “WOD Wednesday April 24th”

Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!!  Warm up: 30 Second Overhead Hold with barbell, 5 Behind the Neck Jerks 1.Every 1:30 for 5 Sets: 1 Strict Press + 2 Push Press Every 1:30 for 5 Sets: 1 PushContinue reading “WOD Tuesday April 23rd”

Early Registration is OPEN for our next Competition “Strength Battle” on June 29th!! Sign up by April 24th and SAVE $50 PER TEAM!!  Warm up: 10 Back Extensions, 10 Duck Walk Steps, 10 Empty Bar Hang Clean, 10 Empty Bar Front Squats 1. Every 3 Minutes for 5 Sets (15 min Total): 4 Front SquatsContinue reading “WOD Monday April 22nd”