Category Archives: Workout of the Day

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 22 1. Every minute on the minute for 12 minutes: Hang Power snatch x 2 2. 4 Rounds for time of: 335 lb deadlift x 8 Wallballs x 16

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 2 1. Max effort Handstand pushups (do regular pushups if you do not have HSPU) x 1 set 2. Max effort Long jump (take 10 minutes to find max) 3. Max effort L sit x 1 4. Max distance handstand walk – takeContinue reading “WOD Tuesday September 25th”

Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook! Warm up # 18 1. Back squat: 3,3,3,3,3 2. As Many rounds as possible in 12 minutes of: 12 Box jumps @ 24″ 8 Ground to over head with a single dumbell @ 1/2 body weight (4 each side) 4 Muscle ups

Tomorrow @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up: Box jumps x 20 / Pushups x 20 / Pullups x 20 Every 2 minutes for 30 minutes: Clean x 1 Front squat x 5 Jerk x 1 Pullup x 5 (strict prefered) Start theContinue reading “WOD Friday September 21st”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warmup # 25 1.  As heavy as possible of Russian kettlebell swings 4 x 20 treat this like a strength 1 minute rest between sets 2.  3 minutes of max reps of snatch (Continue reading “WOD Thursday September 20th”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up : 15,10,5 reps of back extensions /sit ups / air squats 1. Deadlift: Find 1 rep max 2. For time: 50 toes to bar : every time you come off the barContinue reading “WOD Wednesday September 19th”

This Saturday @ 2pm Victor’s 8th B-day Party! Next Partner WOD September 29th @ 12:30 pm. Join the event on Facebook! Warm up # 6 1. Two hands anyhow- 1,1,1,1,1 2. Max strict pullups x 3 sets – 3 minutes rest between sets 2. 3 rounds for time of: 200 meter row 65 lb thruterContinue reading “WOD Tuesday September 18th”

Warm up # 7 1. Overhead squat: Find 1 rep max 2. 4 rounds for time of: 300 Meter run 20 Overhead squats @ 65/45 lbs 10 Handstand pushups    

Warm up of your choice “C.L.B.” For time: 40 Glute ham sit ups 40 air squats 400 meter farmers walk with 55/35 lbs per hand 40 air squats 40 Glute ham sit ups

Warm up #13 Today is Victor’s 8th B-day! “Victor” For Time: 4 Rounds of: 9 Thrusters @ 135 / 95 lbs  13 Kettelbell Swimgs @ 2 pood / 1.5 pood  Then: 4 Rounds of: 9 Ring Dips 13 Burpee pullups