Category Archives: Workout of the Day

Today @ 5pm-6pm – You can talk to Jen about Nutrition (Zone, Paleo, 24 Day Challenge) Warm up #5 1. Max Rope Climbs in 5 min (Recommend: long socks/boots/no new balance minimus) 2. 2 Rounds for Time of: 20 Hang Power Cleans @ 95 lbs/65 lbs 40 Sit ups    

Warm up #3 ” BLAKE” 4 rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jumps @ 24″ 20 Wallballs @ 20 pound ball 10 Handstand push ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity inContinue reading “WOD Tuesday September 11th”

Warm up #6 1. Front Squat: 1, 1, 1, 1, 1 2. As Many Rounds As Possible in 20 minutes of: 10 Pullups 10 Front Squats @ 50% of 1 rep max 10 Burpees

warmup of your choice 1. pushpress 5×3 2. 3 rounds for time 15 bodywieght backsquat  15 handstand pushups  

Warm up # 22 1. Hang snatch: x 1 rep every minute on the minute x 10 minutes 2. 3 rounds for time of: 75/53 lb hang snatch x 20 20″ box jump x 20 holding 25/10 lbs in each hand

Rent is due! Thanks! @ 5pm-6pm – You can talk to Jen about Nutrition (Zone, Paleo, 24 Day Challenge) Warm up # 1 For Time: 10 Hang Power Cleans @ 3/4 Bodyweight  20 Push Jerks @ 3/4 Bodyweight 30 Front Squats @ 3/4 Bodyweight 40 Deadlifts @ 3/4 Bodyweight

Rent is due. Thanks! 1. Weighted Pushup: 10,10,10 2. 4 rounds for time of: Strict pullups x 8 Single arm kettlebell sit up to press x 16 @ 1 pood (8 each arm) Double unders x 32

Today is the 1st. Rent is Due. Thanks! Warm up # 14 1. Back squat: 5,5,5,5,5 2. 6 rounds for time of: 6 Thrusters @ 115 lbs 12 Ring dips 18 Box jumps @ 24″    

This Saturday is the Partner WOD! Join the event on Facebook! Warm up of your choice 1. Dumbell jerk: 1,1,1,1,1 2. Take 80% of the heaviest dumbell you put over your head and perform the following: Dumbell snatch x 6 each arm Shoulder to overhead x 4 each arm Run 400 meters Dumbell snatch xContinue reading “WOD Friday August 31st”

This Saturday is the Partner WOD! Join the event on Facebook! Warmup # 25 1. Weighted pullups 1 on the 1 minute then 2 on the 2nd minute, and so on till failure @ 35 lbs. 2. 6 rounds of 3 Turkish getups each hand @ 1.5 pood 6 deadlifts @ 315 rest 30 secondsContinue reading “WOD Thursday August 30th”