Category Archives: Workout of the Day

WOD Thursday September 25th

Warm up:  2 rounds of: Swimming frog x 10 / Good mornings x 10 / Knees to elbows x 5 (strict) 1. Deadlift: 10 sets of 2 : rest 90 seconds between sets Use about 75 – 80% focus on trying to move the bar fast. 2. 3 Rounds for time of: 20 Hand plantedContinue reading “WOD Thursday September 25th”

WOD Wednesday September 24th

Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”

WOD Tuesday September 23rd

Only 2 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up: 10 pullups, 20 pushups, 20 mountain climbers, 10 pullups 1. Bench press: 5,5,5,5,5 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Knees to elbows 20 Glute ham sit ups 5 KneesContinue reading “WOD Tuesday September 23rd”

WOD Friday September 19th

Warm up of your choice “MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 145 (each snatch is followed by 1Continue reading “WOD Friday September 19th”

WOD Thursday September 18th

Warm up # 6 1. Within 20 minutes find a max for this complex: Power clean x 2 Hang Squat clean x 3 Front squat x 4 Jerk x 5 Hold on to the bar for the entire complex 2. For time: 30 Glute ham sit ups 3 Clean and jerks @ Heavy 30 PullupsContinue reading “WOD Thursday September 18th”

WOD Wednesday September 17th

Warm up # 4 1. Deadlift: 5,5,5,5,5 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop one of the staticContinue reading “WOD Wednesday September 17th”

WOD Tuesday September 16th

Reminder! The normal DeNofa team will not be in the gym tomorrow. Paul will be teaching am classes and Justin will be opening the gym at 4 pm and teaching the evening classes. Warm up # 3 1. Weighted pullups x 3 sets of max reps. Rest 4 minutes between efforts. Choose a weight thatContinue reading “WOD Tuesday September 16th”