Workout of the Day – Page 45

WOD Thursday October 5th

Warm up: 500 meter row / Kang squats x 10 / Back pedal x 300 feet Back squat: 5 x 5 @ 80% 2. 4 Rounds for time of: Hang power snatch x 5 Toes to bar x 10 Lateral barbell jumps x 15 This is a lot more impressive than you think it is.

WOD Wednesday October 3rd

Warm up: Burpee x 12 / Glute ham raise x 12 / X walk x 10 steps in each direction “Curly Sue” For time: 30 Deadlifts @ 315 / 223 15 Muscle ups 30 Thrusters @ 155 / 108 15 Muscle ups 30 Cleans (not power cleans) @ 155 / 108 15 Muscle ups

WOD Tuesday October 3rd

Warm up: 2 rounds of: Pushups x 12 / lateral bench jumps x 12 Bench Press 5 x 3 @ 80% 2. For time: Havoc loop run (1200 meters) 50 sit ups 25 Shoulder to overhead @ 135 / 93

WOD Monday October 2nd

As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great toContinue reading “WOD Monday October 2nd”

WOD Friday September 29th

Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”

WOD Thursday September 28th

Warm up: 3 Rounds of: 100 Meter Run, 5 Glute Ham Raise, 5 Empty Bar Power Clean and Jerks 1. Every 90 Sec for 10 sets (15 minutes): 1 Power Clean and Jerk + a set of unbroken Double Unders 2. For Time: 8 Wall Climbs 400 Meter Run 6 Wall Climbs 300 Meter Run 4 WallContinue reading “WOD Thursday September 28th”

WOD Wednesday September 27th

Warm up: 400 Meter Run, 20 Burpees 12 Rounds for Time: 1 Legless Rope Climb 2 Power Snatch 3 Box Jumps 4 Full Snatch 5 Toes to Bar 6 Burpee Broad Jumps

WOD Tuesday September 26th

Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 90 seconds for 8 sets: (12 minutes) 3 Strict Press 2. For Time: 30 Glute Ham Sit ups 30 Kettlebell High Pulls 60 Sit ups 60 Kettlebell Swings

WOD Monday September 25th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Overhead Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. For Time: 40 Hang Power Snatch 40 Overhead Squats *If you put the bar down do 5 Burpees over the bar

WOD Friday September 22nd

Warm up: 2 Rounds: 200 Meter Run, 10 Back Extensions, 5 Empty Bar Overhead Squats 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the neck Jerk + 1 Overhead Squat 2nd minute: 1 Deadlift 2. Increase reps by 1 every round for 10 minutes: Pull up Box Jump