Category Archives: Workout of the Day

Warm up # 7 For time: 5 Long jumps @ 7′ 20 kb swings @ 2 pood (Russsian) 5 Long jumps @ 7′ 40 Air Squats 5 Long jumps @ 7′ 60 Pushups 5 Long jumps @ 7′ 40 Air squats 5 Long jumps @ 7′ 20 kb swings @ 2 pood (Russian) 5 Long jumpsContinue reading “WOD Tuesday August 7th”

Warm up # 21 1. Overhead squat 5,5,5,5,5 2.  For time: 15 strict pullups 30 kipping pullups 15 Strict presses @ 95 30 Push presses @ 95 10 Strict pullups 20 kipping pullups 10 strict presses @ 95 20 push presses @ 95 5 Strict pullups 10 kipping pullups 5 strict presses @ 95 10 pushContinue reading “WOD Monday August 6th”

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. 3 rounds for time of: 225 lb back squat x 10 Handstand pushups x 15

Rent is Due! Thanks! Warm up #3 1. As many rounds as possible in 20 minutes of: 5 x Clean and Jerk @ 3/4 bodyweight (you do not have to squat on your clean) 5 x Ring Dips 5 x Box Jumps @ 30″

Rent is Due. Thanks! Warm up # 19 1. Deadlift: 5,5,5,5,5 2. For time: 40 thrusters @ 115 400 meter row

Warm up: Ab wheel rollouts x 15 / Back extensions x 15 / Pushups x 15 / Pullups x 15 1. Push press: 5,5,5,5,5 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball

Warm up: Glute ham raise x 15 / Air squat x 15 / Knees to elbows x 15 / Air squat x 15 1. Front squat: 5,5,5,5,5 2. 3 rounds for time of: 2 pood Turkish get up x 3 each arm 2 pood Snatch x 6 each arm What a great turnout for ourContinue reading “WOD Monday July 30th”

Warm up of your choice 1. Jerk: 1,1,1,1,1,1,1,1,1 2. For time: Row 1000 meters 100 double unders 100 sit ups Break up the double unders and situps as needed. ( 10 sets of 10, 5 sets of 20 etc.)

Warm up: Handstand hold x 30 seconds x 3 1. Weighted Pushup : max reps @ 45lbs, 35lbs, 25, lbs 2. 3 rounds for time of: 135lb Hang snatch x 6 (yes you have to squat) Pullups x 18  80’s Day!

Yo, dress in your best 80’s gear today! Don’t forget the partner WOD on Saturday! Warm up # 2 ” The Dirty Old Man” For time: 45 Box jumps @ 24″/20″ 450 meter farmers walk with 45 lb/ 25 lb iron plates 45 Double unders 450 meter sandbag carry 80/40 lb bags 45 Kettlebell swings @Continue reading “WOD Wednesday July 25th”