Category Archives: Workout of the Day

Warm up: 3 rounds: 5 heaving snatch balance, 5 hang snatch 1.  Snatch: 20 min to establish a one rep max 2. “Isabel” 30 snatches @ 135 lbs / 95 lbs

Partner WOD June 29th @ 11 a.m. with Pot-Luck Style BBQ to follow. Warm up #19 1. Deadlift 2 reps every 2 minutes for 10 minutes 2. For time: Run 1 mile 30 Hang squat cleans @ 135 lbs / 93 lbs 30 Glute-ham sit-ups

Warm up: 500 meter row / 25 push ups 1. Bench press: 3, 3, 3, 3 3 2. Bench press: max reps at bodyweight 3.  10, 8, 6, 4, 2 One armend dumbbell jerks @ 1/2 bodyweight Alternating single legged burpees      

Warm up: 2 rounds – 10 thrusters from back rack / 10 knees to elbows 1. Overhead squat: 2 reps every minute on the minute for 10 minutes 2. For time: 35 Kettlebell swings @ 2 Pood 30 Overhead squats @ 135/95 25 Pullups 20 Kettlebell swings @ 2 pood 15 Overhead squats @ 135/95 10 Pullups

Warm up of your choice 1. Dumbbell Snatch: 2, 2, 2, 2, 2 (each arm) 2. 12 Minutes of: 1 Wall climb 1 Front squat @ 135 lbs / 93 lbs 1 Wall climb 2 Front squats @ 135 lbs / 93 lbs 1 Wall climb 3 Front squats @ 135 lbs / 95 lbsContinue reading “WOD Friday June 14th”

Because of low attendance we will no longer have 6 a.m. classes. Warm up #5 1. Max reps in 3 minutes of Wallballs @ 20 lbs / 14 lbs Rest 1 minute Max reps in 2 minutes of Wallballs @ 20 lbs / 14 lbs Rest 1 minute Max reps in 1 minute of WallballsContinue reading “WOD Thursday June 13th”

Because of low attendance we will no longer have 6 a.m. classes. Warm up #8 1. 5 Sets of: 1 Strict press followed by 2 Push press 2. As many rounds as possible in 16 minutes of: 8 Thrusters @ 115 lbs / 80 lbs 16 Mountain climbers 32 Double-unders  

Warm up: Row 200 meters / 10 pull ups 1. Weighted pull up: Find 1 rep max 2. For Time: 30 Glute-ham sit ups 30 One armed kettlebell swings (right arm) @ 1.5 pood / 1 pood 30 Toes-to-bar 30 One armed kettlebell swings (left arm) @ 1.5 pood / 1 pood

Warm up: 2 Rounds of: 10 Back extensions, 15 Air squats 1. Back Squat: 2 reps every minute on the minute for 10 minutes 2. 5 Rounds for time: 5 Muscle ups 5 Power Cleans @ 80% of your 1 rep max 5 Strict Handstand Push ups

Warm up # 1 For Time: 10 Rope Climbs 20 Overhead Squats @ 95 lbs / 63 lbs 30 Air Squat to Box Jump @ 24″ / 20″ 40 Sumo-Deadlift High-Pulls @ 95 lbs / 63 lbs 50 Burpee Long Jumps @ 6′ / 4′