Category Archives: Workout of the Day

Warm up: 30 Second Handstand Hold, 10 Sit ups, 30 Second Handstand Hold 1. Every minute for 16 minutes, 8 Sets of Each: 1st minute: 4 Overhead Lunges w/ KB or DB 2nd minute: 1 Snatch *Increase Weight as you go* 2. For Time: 100 Calorie Row * Every 1:30 hop off the Rower and do 8Continue reading “WOD Thursday April 4th”

Warm up: 200 Meter Row, Warm up your Clean and Jerk For Time: 5 Power Clean 100 Pull ups 10 Power Clean 100 Box Step Overs 15 Power Clean 100 Double Unders 20 Power Clean 100 Sit ups *Start with Heavy Singles for your Power Cleans and Decrease Weight as you go*

Warm up: 50 Ft Bear Crawl, 20 Mountain Climbers 1. Every 1:30 for 5 Sets: 1 Strict Press + 2 Push Press Every 1:30 for 5 Sets: 1 Push Press + 2 Jerks 2. For Time: 12, 9, 6, 3 Front Squat Dumbbell Snatch Broad Jump

Warm up: 1 Minute Bottom of a Squat hold, 5 Empty bar Overhead Squats, 5 Toes to bar 1. Every 3 Minutes for 5 Sets: 4 Overhead Squats 8 Banded Glute Ham Raise 2. For Time: 1 Mile Run 3 Rounds of: 20 Push ups 20 Wallballs  

The gym Closes at 4:00 p.m. today! *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: 30 second Plank, 10 Lunges 1. Every minute for 16 reps, alternate arms each minute: 1 Turkish Get Up 2. For Time: 5000 Meter Row

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: 30 Sec Handstand Hold, 20 Mountain Climbers 1. Every 2:30 minutes for 4 Sets: 45 Sec KB Overhead Hold + 20 BallContinue reading “WOD Thursday March 28th”

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”