Category Archives: Workout of the Day

Warm up # 9 1. Deadlift 5,5,3,3,10 2. For time: Run 200 m Ring dips x 10 Air squats x 20 x 5 rounds

Warm up of your choice For time: 50 reps Overhead squat 115/75 40 reps Sumo deadlift high pull 115/75 30 reps lateral barbell  jumps (30 each side) 20 reps push press 115/75 10 reps burpee clusters 115/75

Today is the 1st, rent is due. Thanks. Warm up # 1 1. Clean and jerk find 1 rep max 2.  Max kipping pullups in 1 set 3. Max pushups in 1 minute 4. 100 double unders for time

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”