Category Archives: Workout of the Day

Warm up # 6 “Cindy” As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats

Warm up # 2 1. Back squat: 5,5,5,5,5 2. As many rounds as possible in 15 minutes of: 3 muscle ups 6 Hang Squat Snatches @ 85lbs 9 Wall balls

Warm up of your choice “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes.Continue reading “WOD Friday December 23rd”

Warm up # 3 1. Bench press: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)  

Warm up # 16 Max reps in 2 minutes of these 5 movements: 95 lb Sumo deadlift high pull 30″ Box jump 45 lb Dumbell snatch Ring pushups Wall balls Movements can be done in any order. 2 minutes rest between movements.

Warm up # 18 1. Jerk: 1,1,1,1,1 2. 3 rounds for time of: Bodyweight from shoulder to overhead x 5 Row 250 meters Pullups x 25

Warm up # 19 1. Front Squat: 3,3,3,3,3 2. 5 rounds for time of: 255 deadlift x 10 7 foot long jump x 10 ( Scale jump as needed but make sure you hit your mark on every jump!)

Warm up of your choice: For time: Row 1500 meters Handstand pushups x 25 135 lb deadlift x 50 Situps x 100  

Warm up # 15 1. Max Muscle ups in 5 minutes 155 lb Power snatch x 2 155 lb Overhead squat x 4 135 lb Power snatch x 4 135 lb Overhead squat x 6 115 lb Power snatch x 6 115 lb Overhead squat x 8 95 lb Power snatch x 8 95 lb Overhead squat x 10

Warm up # 11 1. Weighted dip 10,10,10 2. For time: 205 lb Power clean x 2 205 lb Front squat x 4 185 lb Power clean x 4 185 lb Front squat x 6 165 lb Power clean x 6 165 lb Front squat x 8 145 lb Power clean x 8 145 lbContinue reading “WOD Wednesday December 14th”