Workout of the Day – Page 320

WOD Monday September 21st

Only 3 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up #1 1. Back squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3 2. For Time: 50 Wallballs @ 20/14lbs 30 Cleans @ 155/108lbs (Power clean or squat clean) 15 Muscle upsContinue reading “WOD Monday September 21st”

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”

WOD Monday September 15th

Warm up # 1 1. Overhead squat: 3,3,3 2. 3 Rounds for time of: 30′ Handstand walk 15 Handstand pushups 30 Calorie row

Register for Battle at Havoc by Wednesday 9/24

Please register by Wednesday 9/24. Click flyer for Info and Registration:

WOD Friday September 12th

Warm up of your choice For time: 20 Power snatches @ 95 / 63 30 Lateral barbell jumps (Double count) 40 Dumbell snatches @ 1/3 of your bodyweight (20 each side) 50 Lateral barbell jumps (Double count) 60 Kettlebell snatches @ 1.5 / 1 pood (30 each side)

WOD Thursday September 11th

NATE In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possible in 20 minut

WOD Wednesday September 10th

Warm up # 6 Every 3 minutes for 30 minutes: 3 Power cleans 2 Clean and jerks (full cleans) 1 Rope climb (legless if possible)