Category Archives: Workout of the Day

Reminder!!! We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up # 1 1. Turkish get up find 1 rep max 2. “Nasty girls” 3 rounds for time of:Continue reading “WOD Thursday May 12th”

Reminder!!! We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up # 23 Kelly Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 poundContinue reading “WOD Wednesday May 12th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up # 20 1. Strict pullups: max reps x 3 sets 2. Ring pushups: max reps x 3 sets 3.Continue reading “WOD Tuesday May 11th”

 We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. There is a sign up sheet at the gym, please let us know what you will be bringing. Thanks. Warm up: 20 double unders 15 air squats x3 1. Back squat 5,5,3,3,10 2.  For time: 135lb Overhead squat x 25 135lbContinue reading “1WOD Monday May 10th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up of your choice 1. Power snatch 2,2,2,2 2. As many rounds as possible in 10 minutes of: 45 lb db snatch x 5 each arm 10 walking lunges 10 pullups 10 walking lunges Why we don’t doContinue reading “WOD Friday May 7th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 9 40 yard Sled pull  125/70 40 kb swings 35/25 40 yard sled pull backwards 30 kb swings 40 yard sled pull 20 kb swings 40 yard sled pull backwards 10 kb swings 40Continue reading “WOD Thursday May 6th”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 5 “Cico de sucko” 5 rounds of: 5 Handstand pushups 5 Double tire Box jumps (39″) 5 Burpees 5 Long jumps 5′ Female/7′ Male 5 Plyo pushups: inside/outside, double count

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 14 Havoc! 25,20,15,10,5 of: Pullups 1.5 Bodyweight deadlift Body weight back squat

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Rent is due. Thanks. Warm up # 2 1. Push press 5,5,3,3,1,1 2. “Helen” 3 rounds for time of 400 m run 21 kb swings 1.5 pood 12 pullups I frikin’ love this stuff

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up of your choice FIGHT GONE BAD! In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stationsContinue reading “WOD Friday April 30th”