Category Archives: Workout of the Day

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”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 1 For time: Run 200 m 10 ground to shoulder 80lb/40lb sandbag x 10 rounds

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 8 1.Deadlift 5,5,3,3,1,1 2. For time: Row 1000 m 1.5 pood swing x 100 sit ups x 100

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 20 For time: Pullups x 20 95lb Sumo deadlift high pull x 20 Wall ball x 20 x 5 rounds

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up: Jump rope x 1 min Windmill x 10 each side x 2 1. Front Squat 5,5,3,3,1,1 2. For time:    115lb front squat x 20    run 200 m   115lb Push press x 15Continue reading “WOD Monday April 26th”

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. Hang power clean 3,3,3 2. For time:      6,5,4,3,2,1      155 lb power clean      155lb front squat       Ring Handstand pushups      Burpees     

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 10 McGhee Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of FortContinue reading “WOD Thursday April 21st”

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 15 1. Bench press 5,5,3,3,10 2. For time: 20,15,10,5 Figure 8’s  : 1 pood  Burpee pullups

We will be having a barbeque at the gym on Saturday May 15th starting at 3pm. Bring some grub. Warm up # 9 1. Windmill 5,5,5,5,5 2. 2 hands anyhow: find 1 rep max 3. 400m rack walk for time Insructions: Clean kbs and hold in rack position. Cover 400 m. 70/35