Category Archives: Workout of the Day

WOD Thursday September 17th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single Leg Hip Bridge, 10 Empty Bar High Hang Clean, 10 Seated Good Mornings Every minute on the minute for 16 minutes: 1 Clean + 1 Front Squat (increase weight as youContinue reading “WOD Thursday September 17th”

WOD Wednesday September 16th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ 80-85% your max 2. 3 Rounds for time: 40 Double Unders 20 Sumo-Deadlift High-pulls 10 Toes-to-bar 5Continue reading “WOD Wednesday September 16th”

WOD Tuesday September 15th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #4 For Time: 20 Glute Ham Sit ups 40 Burpee Box Jumps @ the right height 60 Kettlebell Swings @ the correct weight 80 Lateral Bench Jumps (40 each side) 100 Walking LungesContinue reading “WOD Tuesday September 15th”

WOD Monday September 14

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #1 Back squat: 6, 6, 6, 6 @ 75-80% your max 2. “Mega Fran” 12, 9, 6 Thrusters @ 155/ 108 Bar Muscle ups OR “Fran” 21, 15, 9 Thrusters @ 95/ 63Continue reading “WOD Monday September 14”

WOD Friday September 11th

Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2. As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”

WOD Wednesday September 9th

Warm up: 2 Rounds of: 10 push ups, 30 second plank hold Bench press: 3, 3, 3, 3, 3 @ 85-90% your max 2. 8 Rounds for time: 2 Bar muscle-ups 4 Power cleans @ 135/93 6 Handstand Push ups 8 Lateral bar jumps (double count)

WOD Tuesday September 8th

Warm up #9 Every 30 Seconds for 5 min: 1 Clean pull under @ approx 50% of your max Rest 1 minute and add weight Every 30 Seconds for 5 min: 1 Hang Clean Rest 1 minute and add weight Every minute on the minute for 5 min: 1 Clean 2. For Time: 400 MeterContinue reading “WOD Tuesday September 8th”

WOD Monday September 7th

Today we are only open for the 10:30 Class. We will be at the gym at 10:00 a.m. Partner WOD: Teams of two, Girl/Girl or Guy/Guy, You can partner up at the gym Warm up: Run the Havoc Loop! For Time: 50 Back squats @ 135/93 40 Pull ups 30 Shoulder-to-overhead @ 135/93 50 FrontContinue reading “WOD Monday September 7th”

WOD Friday September 4th

Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”