Category Archives: Workout of the Day

Warm up # 1 1. Overhead squat 5,5,3,3,20 2. For time: 135lb power clean x 100

Warm up of your choice As many rounds as possible in 20 minutes of: 115lb hang power clean x 15  Handstand walk x 15 feet 20″ box jumps x 15 Handstand walk x 15 feet

Warm up # 21 1. Push press: 5,5,3,3,20 2. For time: Pullups x 50 135lb Deadlift x 50 25lb weighted Situps x 50

Warm up # 14 3 rounds for time of: 2 pood swings x 20 95 lb thruster x 20

Warm up # 3 For time: 200 meter sandbag run- Men: 80 Women: 40                        3 rounds of :                        Ring dips x 10                        Wallballs x 20 200 meter sandbag run Directly following the workout you have 90 seconds to get a max load  from a rack to overhead using any style. This is whyContinue reading “WOD Tuesday November 9th”

Warm up # 8 1. Back squat: 5,5,3,3,20 2. 10 rounds for time of: 15 Double unders 10 Knees to elbows 5 Burpees

Warm up of your choice 1. Max tire flips in 3 minutes: Men-320lb   Women 240lb 2. As many rounds as possible in 15 minutes of: 1 Muscle up 2 Squat cleans @ 175lbs 3 40″ box jumps 4 Hand release Clapping pushups 5  Deadlifts @ 175lbs

Warm up # 5 “Helen” 3 rounds for time of: 400 meter run 21 kb swings @1.5 pood 12 pullups

Warm up # 4 20,15,10,5 115 lb Sumo deadlift high pull Glute ham sit ups 115lb Back squat 

Warm up # 25 1. Weighted pushup 5,5,5,5,5 2. 5 rounds for time of:  1 pood kb snatch x 30 Air squat x 30 Lateral jumps over kettlebell x 30