Category Archives: Workout of the Day

Warm up of your choice 1. Dips x 3 sets of max reps. Rest 3 min between sets. 2. 3 rounds for time of: Snatch x 5 Burpees x 10    

Warm up # 23 1.  Turkish get up: 1,1,1,1,1 2. For time 30,20,10: 2 pood Swings 2 pood Clean 2 pood Overhead squat (split up reps evenly between hands)

Rent is due Thanks. Warm up # 16 Total this: Weighted pullup Bench press Clean The goal is to find your 1 rep max for each movement and add them up for your total.

Rent is Due. Thanks. Warm up # 24 As many rounds as possible in 10 minutes of: 135 lb power clean x 5 135 lb Back squat x 10 Lateral barbell jumps x 15 As many rounds as possible in 10 minutes of: 5 Ring dips 10 Burpees 150 meter run There is no rest betweenContinue reading “WOD Tuesday July 2nd”

Today is the 1st Rent is Due. Thanks! Warm up # 5 1. Front Squat: 5,5,5,5,5 2. Max reps for these 6 movements 1 minute of strict pullups 1 minute of kipping pullups 1 minute of 45 lb weighted pushups 1 minute of pushups 1 minute of air squat to 20″ box jump 1 minute ofContinue reading “WOD Monday August 1st”

Warm up of your choice 1. 10 minutes of something you suck at. For time: 115 lb thruster x 40 Run 400 meters  

Warm up # 22 1. Hang Power snatch: 2,2,2,2,2 2. For time: 30 Glute ham situps 25 Burpees 20 Glute ham sit ups 15 Burpees  10 Glute ham sit ups 5 Burpees  

Warm up # 13 1. Max muscle ups in 4 minutes 2. As many rounds as possible in 10 minutes of: 225 Deadlift 135 lb push press Start with one of each and add 1 rep per movement per round.

Warm up # 19 1. Strict press: 3,3,3,3,3 2. 3 rounds for time of: 20 Pullups 10 Hang squat cleans @ 135 lbs  

Warm up # 25 1. Back squat: 3,3,3,3,3 2. “You got me on my Knees Layla” For time: 25 Lunges with 25 lb plate 25 Double unders 25 Pushups 25 Double unders 25 Deadlifts @ 185 lbs 25 Double unders 25 Handstand pushups 25 Double unders 25 Box jumps @ 24 ” 25 Double undersContinue reading “WOD Monday July 25th”