Category Archives: Workout of the Day

WOD Monday October 2nd

As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great toContinue reading “WOD Monday October 2nd”

WOD Friday September 29th

Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”

WOD Thursday September 28th

Warm up: 3 Rounds of: 100 Meter Run, 5 Glute Ham Raise, 5 Empty Bar Power Clean and Jerks 1. Every 90 Sec for 10 sets (15 minutes): 1 Power Clean and Jerk  +  a set of unbroken Double Unders 2. For Time: 8 Wall Climbs 400 Meter Run 6 Wall Climbs 300 Meter Run 4 WallContinue reading “WOD Thursday September 28th”

WOD Monday September 25th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Overhead Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. For Time: 40 Hang Power Snatch 40 Overhead Squats *If you put the bar down do 5 Burpees over the bar

WOD Friday September 22nd

Warm up: 2 Rounds: 200 Meter Run, 10 Back Extensions, 5 Empty Bar Overhead Squats 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the neck Jerk + 1 Overhead Squat 2nd minute: 1 Deadlift 2. Increase reps by 1 every round for 10 minutes: Pull up Box Jump

WOD Thursday September 21st

Warm up: 3 Rounds of: 5 Glute Ham Raise, 5 Glute Ham Sit ups, 5 Empty Bar Power Clean and Jerks 1. Every 2 minutes for 8 sets (16 minutes): 2 Power Clean and Jerks  +  a set of unbroken Double Unders 2. For Time: 300 Meter Run 60 Kettlebell Swings 300 Meter Run

WOD Wednesday September 20th

Warm up: 400 Meter Run, 20 Burpees For Time: 10 Strict Handstand Push ups 10 Hang Power Clean 20 Bar Muscle ups 20 Hang Clean 30 Kipping Handstand Push ups OR Hand Release Push ups 30 Hang Cluster (Hang Clean into Thruster) 30 Kipping Handstand Push ups OR Hand Release Push ups 20 Hang Clean 20Continue reading “WOD Wednesday September 20th”