Category Archives: Workout of the Day

Warm up # 23 1. “Diane” 21, 15, 9 225 Deadlift Handstand Pushups 2. 500 meter Row max

Warm up # 8 1. Back squat 5,5,3,3,10 2. For time: Tire flips x 40 Ground to shoulder with sandbag x 40

Warm up # 5 “Billy” For time: 100 reps ground to overhead 95lbs – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overhead within the workout: example-25Continue reading “WOD Monday March 29th”

Warm up of your choice Overhead medicine ball throw x 80 meters Run 350 meters 20 box jumps x 6 rounds

Warm up # 24 Dumbell snatch 50lbs x 15 each arm Muscle ups x 5  x 5 rounds

Warm up # 3 1. Front squat 5,5,5 2. For time: 50 knees to elbows 50 2 pood swings 50 wallballs  If you are serious about getting stronger and progressing in the power/ olympic lifts,  consider buying some appropriate footwear.

Warm up # 20 Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great AmericanContinue reading “WOD Tuesday March 23rd”

Warm up # 6 1. Deadlift 10,10,10 2. For time:  185 powerclean x 5 Handstand pushups x 5 x 3 185 deadlift x 10 burpees x 10 x 3 Part 2 is one continuous effort, the clock does not reset after the first couplet.

Warm up of your choice The Army PT test: CrossFit Style Warm up of your choice Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups,Continue reading “WOD Friday March 19th”

Warm up # 1 1. Snatch 1,1,1,1,1 2. For time:  95 lb Burpee clusters x 50