Category Archives: Workout of the Day

THE GYM IS ONLY OPEN FROM 5AM-7AM TODAY! Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 1 2 . For Time: 20 Hang Power Snatches 40 Glute Ham Sit ups 80 Mountain Climbers 160 Double Unders 80 Sit upsContinue reading “WOD Tuesday November 22nd”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . Every Minute on the Minute For 10 Sets Each: 1st Minute: 2 Backsquats 2nd Minute: Ring Pull ups 2 . ForContinue reading “WOD Monday November 21st”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 4 Wollymockers 1 . Every 3 Minutes for 5 Sets: 20/15 Calorie Row 15 Wallballs 2 . For Time: 40 Deadlifts 40 Toes To Bar

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 90 Seconds for 10 Sets: 2 Clean and Jerks *Increase Weight as youContinue reading “WOD Thursday November 17th”

The Gym is Closed @ 7am Tuesday November 22nd and will Reopen Saturday November 26th Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats As Many Rounds as Possible in 26 Minutes: *Start with 1 rep each and increase by 1 rep every round until 26 minutes is up StepContinue reading “WOD Wednesday November 16th”

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . push press: 5 sets of 2 2 . Push press: 1 set of max reps at 50% your last set of 2 3 . For Time: 1 Mile Run 30 Clean and Jerks 1 Mile Run

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . Back Squat with 3 Second Pause in the bottom: 5 Sets of 2 Reps *use same weight for all sets, a little heavier than last week 2 . Back Squat:Continue reading “WOD Monday November 14th”

Warm up:  2 Minutes of jump rope / 2 rounds of 8 Wall balls + 12 ball slams “Omar“ For time:10 Thrusters @ 95 / 6315 Bar-facing burpees20 Thrusters @ 95 / 6325 Bar-facing burpees30 Thrusters @ 95 / 6335 Bar-facing burpees U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned toContinue reading “WOD Friday November 11th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean / 3 push press 1 . Every 90 Seconds for 8 Sets: 2 Clean and Jerks *Increase Weight as you go 2 . For Time: 30, 20, 10, 20, 30 Kettlebell Swings Push ups

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 15 Rounds for Time: 1 Snatch 10 Sit ups 2 Wall climbs 20 Double Unders