Category Archives: Workout of the Day

Warm up # 17 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use  75% of your max from the 15 minutes 10Continue reading “WOD Thursday January 6th”

Warm up # 5 Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife KateContinue reading “WOD Wednesday January 5th”

It’s the beginning of the month. Rent is due. Thanks. Warm up # 3 5 rounds for time: 315lb deadlift x 7 Double unders x 21

It’s the beginning of the month. Rent is due. Thanks. Warm up # 1 1. Thruster: 5,5,3,3,1 2. “Fran” 21,15,9 95lb Thruster Pullups

Warm up of your choice 3 rounds for time: Ring handstand pushups x 10 75 lb 1 arm barbell power snatch  x 10 each arm Toes to bar x 10

Warm up # 9 Jerry Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. First posted 9 May 2010 Run 1Continue reading “WOD Thursday December 30th”

Warm up # 25 1. Push press: 5,5,3,3,1 2. As many rounds as possible in 15 minutes of: 3 muscle ups 6 Hang Squat Snatches @ 85lbs 9 box jumps @ 30″

Warm up : Wallballs x 10 Double leg mountain climbers x 20 x 2 For time: 1.5 pood kb snatch x 20 1.5 pood kb swings x 40 Pushups x 60 1.5 pood kb swings x 40 1.5 pood kb snatch x 20

Warm up # 8 1. Front squat 5,5,3,3,1 2. 5 rounds for time of: 225 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 “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Body weight Power clean x 2 Body weight 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 theContinue reading “WOD Friday December 23rd”