Category Archives: Workout of the Day

ONLY 13 DAYS LEFT TO SIGN UP!!!STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 10 Inch Worms, 10 Squats holding toes, 10 Banded Good Mornings 1 . 5 Sets of 8 Each Leg: Single Leg RDL 2 . 6 Round for Time: 6 One Armed Ring Row per arm 6 Bottoms up KettlebellContinue reading “WOD Wednesday May 29th”

ONLY 14 DAYS LEFT TO SIGN UP!!! STRENGTH BATTLE – June 29th! Teams of 2!! Warm up: 500 Meter Row, 50Ft Bear Crawl, 50Ft Crab Walk 1 . Every Minute for 3 sets each (12 Minutes Total): 1st Minute: 12 Bench Crunch 2nd Minute: 12 Swimming Frog 3rd Minute: 12 Ab Wheel Roll Outs 4thContinue reading “WOD Tuesday May 28th”

The gym is ONLY OPEN FOR ONE CLASS TODAY AT 9:30 A.M.!! “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vestContinue reading “WOD Monday May 27th”

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”