Category Archives: Workout of the Day

Today and every Wednesday at 5 o’clock : nutrition seminar with Jen. She will go over nutrition and supplementation to help you reach whatever goals you have.  This Saturday is the next Partner WOD! Join the event on Facebook! Warm up : 20 meter bear crawl / 20 meter crab walk x 2 rounds 1. Weighted dip:Continue reading “WOD Wednesday October 24th”

This Saturday is the next Partner WOD! Join the event on Facebook! Warm up # 9 1. Font squat: 5,5,5,5,5 2. As many rounds as possible in 8 minutes of: 40″ Box jumps x 6 185 lb Power clean x 4

This Saturday is the next Partner WOD! Join the event on Facebook! Warm up #15 “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter run U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th BrigadeContinue reading “WOD Monday October 22nd”

Warm up of your choice 1. Weighted pullup: 5,5,5,5,5 2. For time: 315 lb Deadlift x 15 reps 400 Meter run 315 lb Deadlift x 10 reps 200 Meter run 315 lb Deadlift x 5 reps

Warm-up : Plank for 3 minutes AMRAP in 20 minutes 5 Gluteham situps / 6 toes to bar 10 Box jumps @ 20 inches 15 Double-unders

Warm up: 3 rounds of – Handstand hold x 30 seconds / kneeling squat jumps x 6 1. Hang clean: 2,2,2,2,2 2. 10 rounds for time of: 1 Hang clean @ 85% of your best double 2 Bar muscle ups 3 Deadlifts with the same barbell

Warm up # 2 “The Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Going to a CrossFitContinue reading “WOD Tuesday October 16th”

Warm up # 3 1. Back squat: Find 1 rep max 2. 5 Rounds for time of: 2 pood swings x 20 135 lb Push press x 10 (No Jerks!!)  

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 October 12th”

Warm up : 50 air squats, 20 back extensions 1. Bench press: 8,8,8,8 2.  5 rounds for time of: 1 Power clean @ 100 kilos 15 Toes to bar 1 Clean and jerk @ 100 kilos Rest 1 minute between efforts This is a video of what astronauts see at night