Category Archives: Workout of the Day

Warm up # 3 “The Slinger” For time: 200 meter run 10 Deadlifts @1.5 bodyweight 200 meter run 20 Pullups 200 Meter run 30 Kettlebell swings @ 1.5/1  pood 200 meter run 40 Medicine ball cleans 20/14 lb 200 meter run 50 Hand release pushups 200 meter run 60 Double unders

Warm up of your choice 1. Windmill: 5,5,5,5,5 2. 3 rounds for time of: 205 Back squat x 15 Wallballs x 15

The gym is open from 10-1 only today. Happy Thanksgiving! Warm up # 8 “Gobble Gobble” For time: 32 kilo kb snatch x 20 (10 each side) 315lb deadlift x 30 135lb from sholder to overhead x 40 32 kilo kb thruter x 50 (25 right, 25 left)

The gym will be opened from 10-1 only on Thursday. Warm up: run or row 1000 meters “Angie” For time: 100 pullups 100 pushups 100 situps 100 air squats

Warm up # 1 8 rounds for time of: 16 double unders 8 Double leg mountain climbers 4 pullups (back of the neck to the bar) 2 Ring handstand pushups 

Warmup #19 1. Front Squat  5, 5, 3, 3, 10 2. For time: 1.5-pood KB swings x10 Run 100 meters 1.5-pood KB swings x20 Run 200 meters 1.5-pood KB swings x30 Run 300 meters 1.5-pood KB swings x40 Run 400 meters 1.5-pood KB swings x30 Run 300 meters 1.5-pood KB swings x20 Run 200 metersContinue reading “WOD Monday, November 22, 2010”

Warm up of your choice 1. Jerk 1,1,1,1,1,1 2. 3 rounds for time of: Wallballs  x 10 Burpees x 10 225 Deadlift x 10

Warm up # 18 For time: Handstand pushups x 30 115lb Hang Power snatch x 30 Pullups x 30 115lb Sumo deadlift highpull x 30 Pushups x 30 115lb front squat x 30

Warm up # 20 1. Deadlift: 5,5,3,3,20 2. For time: 30″ box jumps x 100 20″ box jumps x 100

Warm up: 2 minutes of double unders 6 rounds for time all @ 1.5 pood: 6 Figure 8’s (6 per arm) 6 Turkish get ups (3 per arm) 6 overhead squats (6 per arm)