Category Archives: Workout of the Day

“Cindy” As many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air Squats

For Time: 155 lb Push Press x 4 reps 1.5 Pood kettlebell clean and press x 6 reps each arm 1.5 Pood kettlebell swings x 8 Ring Dips x 10

For Time: Back Squat 185 x 5 Front Squat 135 x 5 Overhead squat 95 x 5 x 5 Rounds

Deadlift 1,1,1 Weighted Pullups 1,1,1 Weighted Pushups 5,5,5

Helen 3 Rounds for time of: 400 meter run 21 1.5 pood swings 12 pullups

Running Grace: For Time: 10 rounds of 3 Clean and Jerk 135lbs 200 meter run

Fight Gone Strong ! 3 rounds of 1 minute bouts of these 5 movements: Heavy Tire Flips 25 lb Medicne Ball Overhead Toss for distance 2 Pood swings,   1 pood for females Muscle ups  or scaled to Ring Body rows Calories on rower The score is kept by adding the total reps of all movements. One minuteContinue reading “WOD Tuesday Feb 24th”

For Time: Sumo Deadlift Highpull 95lbs Kettlebell Swings 35 lbs Dumbell Push Press 60 lbs 10,9,8,7,6,5,4,3,2,1

Tabata something else tabata intevals for pullups situps pushups air squats Tabata intervals are four minutes of 20 seconds on and 10 seconds off for a total of eight 20 second rounds. The score is total reps completed after all 4 rounds. There is no rest between rounds.

“Mike” 800 meters 40 box jumps 800 meters 40 95lb hang power cleans 400 meters 80 sit ups 400 meters 80 calories on rower