Category Archives: Workout of the Day

We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info and ADD yourself to the event on Facebook. Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. Warm up #19 1. Weighted pullup x max reps: @Continue reading “WOD Wednesday July 18th”

Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info. Warm up # 1. Bench press: 5,5,3,3,1,1 2. 3 Rounds of:  Max reps in 1 minute of theseContinue reading “WOD Tuesday July 17th”

Make sure you sign the new Sign-In Sheet at the gym. It is by the white boards. We well be having our first of many Partner WODs on Saturday, July 28th. Click EVENTS page for more info. Warm up: Kettelbell Sotts Press x 20, Jumping Jacks x 40 1. Overhead Squat x 1 rep everyContinue reading “WOD Monday July 16th”

Warm up of your choice “Lucky 13” 3 rounds for time of: 13 push ups 13 situps 13 box jumps @ 20″ 13 kb swings @ 1.5 pood 13 push press @ 45lbs 13 walking lunges (each leg) 13 mountain climbers 13 knees to elbows 13 pullups 13 parallel bar dips 13 air squats 13 backContinue reading “WOD Friday July13th”

Warm up # 11 1. Strict press: 2 reps every minute on the minute for 10 minutes 2. For time: 50 pullups 50 Back squats @ 135 lbs 50 Deadlifts @ 135lbs 50 Lateral barbell jumps (double count)  

warmup # 18 10 rounds for time of 5 burpee box jumps @ 20″ 10 hand release pushups 15 unanchored situps 20 jumping lunges

warmup # 3 1. Front squat 2×5 heavy 2. Amrap in 15 minutes of 1 rope climb 5 sdhp @ 95″ 5 burpees 10 overhead squats @ 95″

Warmup # 13 1. Deadlift work up to heavy single for the day. Then take 80% of that number and perform 3×5 2. for time: 500 meter row then: 21-15-9 of 95 lb muscle snatch toes to bar

warmup # 1 1. power clean squat clean and jerk 1+1+1 x 8 @ 80 % of one rep max or heavy perform one set of  the sequence every 60 seconds for 8 rounds 2. four round for time sandbag ground to shoulder x 20 (10 each side) double-unders x 50 box jumps @ 20′  xContinue reading “WOD Friday July 5”

warmup # 13 1. four max effort trials of either l-sit or plank 2.  Amrap in 10 minutes of 5 pullups 4 toes to bar 3 cleans @ 155 2 snatch @ 155