Workout of the Day – Page 248

WOD Tuesday April 4th

INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Tuesday April 4th”

WOD Monday April 3rd

WOD Friday March 31st

Warm up: @ rounds – 200 meter run / 10 ghr / 10 ghsu Deadlift: 2 reps every 2 minutes for 12 minutes 2. For time: 8 Wall climbs 100′ of lunges 6 Wall climbs 100′ of lunges 4 Wall climbs 100′ of lunges 2 Wall climbs 100′ of lunges

WOD Thursday March 30th

Warm up: Yes Every minute on the minute for 30 minutes: Minute 1: Snatch x 1 Minute 2: Row or bike for 5 – 15 Calories Minute 3: Muscle ups or pullups x the right number

WOD Wednesday March 29th

Warm up: 3 rounds: 100′ side shuffle / 10 Pushups Strict press: 5,5,3,3,3,3 2. For time: 20 Burpees 20 Power cleans @ Bodyweight 20 Burpees 20 Jerks @ Bodyweight

WOD Tuesday March 28th

Warm up: 400 meter run / 20 sit ups / 10 Pullups SISSON U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survivedContinue reading “WOD Tuesday March 28th”

WOD Monday March 27th

Warm up: 100′ high skip / 100′ back pedal / 15 Glute ham raise / 15 Glute ham sit up Every minute on the minute for 20 minutes: 1 Front squat for the first 10 minutes Add some weight 1 Back squat for the second 10 minutes 2. 3 Rounds of: Ring pushups x 30Continue reading “WOD Monday March 27th”

WOD Friday March 25th

Warm up: 100′ Bear Crawl, 100′ High Skips, 50′ Burpee Broad Jump Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders

WOD Thursday March 23rd

Warm up: 15 calorie row / 10 pullups / 10 calorie row / 5 pullups Every 4 minutes x 3 sets: 35 / 15 lb weighted pullup x max reps No freaking kipping! 2. For time: 30 Calorie row 15 Burpees 20 Calorie row 10 Burpees @ the 10 minute mark 50 Wallballs (start withContinue reading “WOD Thursday March 23rd”

WOD Wednesday March 22nd

Warm up: 10 Burpees / 20 Air squats / 10 Glute ham sit ups / 20 Pushups For time: 600 meter run 30 Thrusters @ 95 lbs 9 Muscle ups / 18 Pullups 30 Double unders 30 Push press @ 95 lbs 6 Muscle ups / 12 Pullups 30 Double unders 30 Overhead squats @ 95Continue reading “WOD Wednesday March 22nd”