Category Archives: Workout of the Day

Warm up of your choice For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps

Warm up # 20 1. One arm barbell snatch: 1,1,1,1,1,1,1,1,1,1 2. For time: 400 meter rack walk @ 2 pood 50 pushups

Warm up # 6 Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with muscle ups. The goal is to complete as many muscle ups as possible. Within 5 minutes complete 50 situps and continue for the remanider of the 5 minutes with kneeling jumps. The goal is to completeContinue reading “WOD Wednesday June 8th”

Warm up # 10 1. Strict Press: 5,5,5,5,5 2. 6 rounds for time of: 185 lb Squat clean x 3 35 lb weighted Pullup x 6  

Warm up # 19 1. Overhead squat : 5,5,5,5,5 2. For time: 1.5 pood kb snatch x 50 (25 each arm) Dips x 50 135 lb deadlift x 50 Lateral barbell jumps x 50 (double count)

RENT IS DUE. THANKS!! We Have our 3rd and last Relay for Life Fundraiser Workout this Saturday @ 2pm. There is a 5 dollar minimum donation. Come on by and get sweaty. Warm up of your choice DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supportingContinue reading “WOD Friday June 3rd”

 RENT IS DUE. THANKS!! We Have our 3rd and last Relay for Life Fundraiser Workout this Saturday @ 2pm. There is a 5 dollar minimum donation. Come on by and get sweaty. Warm up # 3 Bulger Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s CanadianContinue reading “WOD Thursday June 2nd”

TODAY IS THE 1st RENT IS DUE. THANKS!! We Have our 3rd and last Relay for Life Fundraiser Workout this Saturday @ 2pm. There is a 5 dollar minimum donation. Come on by and get sweaty. Warm up # 22 1. Snatch: 1,1,1,1,1 2. Randy In honor of Randy Simmons, 51, a 27 year LAPDContinue reading “WOD Wednesday June 1st”

Warm up # 7 Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possibleContinue reading “WOD Tuesday May 31st”

Warm up # 2 AdamBrown Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. First posted 10Continue reading