Category Archives: Workout of the Day

FYI: Friday March 29th – The gym Closes at 4:00 p.m.! *Judges/Volunteer Meeting @ 6:00 p.m.* Saturday March 30th– The gym is Closed for The Havoc Games! *Judges/Volunteers here by 8:00 a.m.*  Warm up: 50 Ft Lunges, 50 Ft Crab Walk, 50Ft Bear Crawl For Time: 10 Wall Climbs 20 Toes to Bar 40 WallballsContinue reading “WOD Wednesday March 27th”

FYI: Friday March 29th – The gym Closes at 4:00 p.m.! *Judges/Volunteer Meeting @ 6:00 p.m.* Saturday March 30th– The gym is Closed for The Havoc Games! *Judges/Volunteers here by 8:00 a.m.*  Warm up: Empty bar Snatch and Clean & Jerk Work 1. 10 Rounds for Time: 100 Meter Run 1 Snatch *Increase weight each set*Continue reading “WOD Tuesday March 26th”

FYI: Friday March 29th – The gym Closes at 4:00 p.m.! *Judges/Volunteer Meeting @ 6:00 p.m.* Saturday March 30th– The gym is Closed for The Havoc Games! *Judges/Volunteers here by 8:00 a.m.*  Warm up: 10 Kang Squats, 10 Jumping Air Squats, 10 Toes to Bar 1. Every 1:30 minutes for 4 sets: 2 Overhead SquatsContinue reading “WOD Monday March 25th”

SEE YOU GUYS AT 9:30 A.M.! “Helton” Three rounds for time of: 800 Meter Run 30 Dumbbell squat cleans @ 50lb / 35lb 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., wasContinue reading “HERO WOD Saturday March 23rd”

Warm up: 10 Duck Walk Steps, 15 Air Squats, 10 Push ups, 5 Jumping Pull ups Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups *20 Minute Time Cap* VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups WomenContinue reading “WOD Friday March 21st”

Warm up: 10 Push ups, 10 Inch Worm Steps, 30 Second Plank, 50 Ft Bear Crawl 1. Every 3 minutes for 5 Sets: 4 Bench Press + Right # Strict or Weighted Pull ups 2. For Time: 2000 Meter Row 100 Double Unders 50 Burpees

Warm up: Hip Stretches, 10 Back Extensions, 10 Good Mornings 30 Rounds for Time: 1 Deadlift 2 Handstand Push ups 3 Box Jumps overs 4 Wallballs

Warm up: PVC pull throughs, Wrist Stretches, Empty Bar Work 1. Every minute for 12 sets: 1 Snatch Every minute for 12 sets: 1 Clean and Jerk 2. For Time: 15 Muscle ups 15 Thrusters

Warm up: 10 Hip Bridges, 1 Minute in bottom of Squat, 10 Kang Squats, 10 Lunges 1. Every 2:00 minutes for 3 sets: 3 Overhead Squats Every 2:00 minutes for 3 Sets: 3 Front Squats Every 2:00 minutes for 3 Sets: 3 Back Squats 2. 4 Rounds for Time: 10 Kettlebell Swings 20 Push ups 30Continue reading “WOD Monday March 18th”

SEE YOU GUYS AT 9:30 A.M.! “Roney” Four rounds for time of: 200 Meter Run 11 Thrusters @ 135 / 93 200 Meter Run 11 Push press @ 135 / 93 200 Meter Run 11 Bench press @ 135 / 93 Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, wasContinue reading “HERO WOD Saturday March 16th”