Category Archives: Workout of the Day

See you guys at 9:30 a.m.!! “Shaun” In teams of two, for time: 200 Goblet squats 150 Sit ups 100 Push ups The workout begins with a 200 meter run (both partners run together) Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit toContinue reading “HERO WOD Saturday September 29th”

Warm up: Banded Good Mornings, Hip Bridges 1. Every 3 minutes for 5 sets: 4 Deadlifts 2. 10 Rounds for Time: 100 Meter Row 2 Wall Climbs 100 Meter Run 2 Full Cleans

Warm up: Empty bar power snatch work 1. Every minute on the minute for 16 minutes: 1 Power Snatch 2. For Time: 100 Double Unders 50 Burpees 100 Double Unders

Warm up: Empty Bar Power Cleans, Handstand Hold, Sit ups 20 Rounds for Time: 1 Power Clean 2 Handstand Push ups 3 Box Jumps 4 Glute Ham Sit ups

Warm up:  Wrist Stretches, Handstand Hold, Back Extensions 1. Every 90 seconds for 9 sets, do presses: 1st 3 sets: 3 Strict Press 2nd 3 sets: 3 Push Press 3rd 3 sets: 3 Jerks 2. As many Rounds as possible in 8 minutes: Ascending ladder of: (Round 1 is 1 Thruster, 1 Pull up, Round 2 isContinue reading “WOD Tuesday September 25th”

Warm up: wrist and rack position stretches, bottom of squat holds, air squats, lunges 1. Every 2 minutes for 5 sets: 2 Front Squats (start at 80-85% of your max) 2. For Time: 800 Meter Run 80 Ball Slams 400 Meter Run 40 Medicine Ball Sit ups 200 Meter Run 20 Air Squat holding Medicine ball into aContinue reading “WOD Monday September 24th”

SEE YOU GUYS AT 9:30 A.M.!! “MCGHEE” As many Rounds as possible in 30 minutes: 5 Deadlifts @ 275 / 193 13 Push ups 9 Box Jumps @ 24 / 20 U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. HeContinue reading “HERO WOD Saturday September 22nd”

Warm up: Split Jerk Technique work 1. Every minute for 16 sets: 1 Power Clean & Jerk 2. For Time: 200 FT Bear Crawl or 100 Ft Handstand Walk 20 Wallballs 10 Bar Muscle Ups 20 Wallballs 200 FT Bear Crawl or 100 Ft Handstand Walk  

Warm up: shoulder stretches, empty bar snatch work 1. Every minute for 16 sets: 1 Snatch 2. 3 Rounds For Time: 5 Hang Snatch 10 Glute Ham Sit ups 15 Calorie Row  

Warm up: put on your long socks or shin protectors and warm up your back squats 10 Rounds for Time: 1 Legless Rope Climb + 1 Rope Climb (*Only if your are VERY GOOD at rope climbs, Other Option is 2 Rope Climbs or 1 Rope Climb + 1 Rope Pull up-down, Choose the right thingContinue reading “WOD Wednesday September 19th”