Category Archives: Workout of the Day

Warm up:  2 rounds – Air squat x 15 / Russian swings x 15 1. Front Squat: 5,5,5,5,5 2. 3 rounds for time of: 10 Muscle ups 135 lb barbell lunge x 10 each leg

Warm up of your choice 1. Weighted pullup: Find 1 rep max 2. For time: 185 lb power clean x 15 Glute ham sit ups x 30 400 meter run holding a 45/25 lb plate 185 lb power clean x 10 Glute ham sit ups x 20 400 meter run holding a 45/25 lb plate 185Continue reading “WOD Friday January 10th”

Warm up: 3 rounds of 10 pushups , 10 back extensions , 10 situps 1. Bench Press: 3,3,3,3,3 2. 5 rounds for time of: Handstand pushups x 10 Kneeling squat jumps x 15  

Warm up #20   “CULBRETH”   For time:   1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10Continue reading “WOD Wednesday January 9th”

Warm up # 10 1. Every 2 minutes for 20 minutes: Power clean x 1 Hang squat clean x 1 Jerk x 1 2. Max effort: 500 meter row

Warm up #1 1. Back squat: 5,5,5,5,5 2. For time: 100 Box jumps @ 20″ Wait exactly 3 minutes 75 Kettlebell swings @ 1.5/1 pood (Russian) Wait exactly 2 minutes  50 Box jumps @ 20″ Wait exactly 1 minute 25 Kettlebell swings@ 1.5/ 1 pood (Russian)  

Warm up of your choice 1. Hang Power Snatch: 1,1,1,1,1,1,1,1,1,1 2. For time: 40 Box jumps @ 30″ 40 Front squats @ 155/105 lbs You may segment the reps however you want.

Rent is Due! Thanks! Warm up # 13 1. 35/10 lb Weighted dip x max reps x 3 sets – rest 4 minutes between sets 2. For time: 1000 Meter row 100 Pushups 10 Rope climbs

Rent is Due! Thanks! Warm up #21 1.  75 Overhead squats @ 95lbs/65lbs in as few sets as possible. There is a 20 minute time cap. 2. “Grace” 30 Ground to shoulder to overhead @ 135lbs/95lbs

Happy New year! Rent is Due. Thanks! Warm up # 25 BRADSHAW U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds sufferedContinue reading “WOD Tuesday January 1st”