Workout of the Day

Saturday 9/18/21

Saturday 9/18/21

NO Saturday classes today but come in to cheer on your fellow gym friends as they take on the Stronger Together Fall Classic. Event begins at 9AM. WOD AT HOME:  AMRAP 18: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20") - With a partner. Partners...

Friday 9/17/21

Friday 9/17/21

Skill Work: Pre-Workout: Power Clean 1RM Build to a heavy single power clean WOD: AMRAP 10: 5 Power Cleans (205/145#) 10 Toes-to-Bar Mission Fit: AMRAP 12: 100m Run :30 Plank hold 15 Sit-ups

Thursday 9/16/21

Thursday 9/16/21

WOD: AMRAP 20: 20/15 Calorie Row 15 Ring Dips 10 DB Turkish Get-ups (50/35#) Skill Work: 3 Sets: 15 DB Bent Over Rows / Arm 15 Seated Leg Raise Over DB Mission Fit: 14 Minute AMRAP 30 Double unders 3 Pull-ups 6 Broad jumps 9 Air squats

Wednesday 9/15/21

Wednesday 9/15/21

WOD: 9 Sets For Load: Deadlift 3-2-2-2-1-1-1-1-1 Skill Work: Accumulate: 25 GHD Sit-ups 25 GHD Hip Extensions 25 Weighted Knee Raises 25 GHD Hip Extensions Mission Fit: 3 Rounds for Time 15 Echo Bike Calories 10 Burpee Box Jump Overs 5 Wall...

Tuesday 9/14/21

Tuesday 9/14/21

WOD: Interval Work 6 rounds for max calories 3 minute AMRAP 200m run 12 burpee box jump overs(24"/20") max calorie echo bike *rest 1:30 between rounds* Mission Fit: 8 Rounds For Time 150m Row 5 DB Shoulder-to-Overhead 10 Front Rack Lunges

Monday 9/13/21

Monday 9/13/21

Skill Work: Pre-Workout: Back Squat 2RM Build to a heavy set of 2 back squats WOD: For Time: 21 Back Squats (body weight) 7 Rope Climbs (15-ft.) 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs Mission Fit: 4 Rounds for Time: 21 KB Swings 12 Push-ups 200m Run...

Saturday 9/11/21

Saturday 9/11/21

WOD: For Time With a Partner: 40 Box Jump Overs (30/24") 200-ft. Handstand Walk 40 Barbell Lunges (185/125#) 20 Muscle-ups 40 Hang Power Cleans (185/125#) 20 Front Squats (185/125#) 40 Synchro Bar-Facing Burpees - One partner working, one partner resting

Friday 9/10/21

Friday 9/10/21

WOD: For Time: 50-40-30-20-10 Double Unders GHD Sit-ups/V-ups Skill Work: Accumulate: 25 GHD Hip Extension 20 GHD Back Extensions 15 GHD Hip & Back Extensions Mission Fit: 2 Rounds For Time 200m Bear Hug Carry 20 Slam Balls 10 Slam Ball Goblet Squats...

Thursday 9/9/21

Thursday 9/9/21

WOD: Christine 3 Rounds For Time: 500/400m Row 12 Deadlifts (bodyweight) 21 Box Jumps (20") Skill Work: AMRAP 3: Max Weighted Step-ups Mission Fit: For Time 150 Double Unders 75 Sit-ups 50 Box Jump Over *scale = break up as wanted...

Wednesday 9/8/21

Wednesday 9/8/21

WOD: Heavy Day - Back Squat 5RM 5 - 5 - 5 - 5 - 5 *every 2:00 for 10:00 (5 sets)* THEN: "StrongRAP!" 15 Minute AMRAP 60m Farmers carry 30m Sled push 10 Sandbag bear hug squats 3 Tire flips *All weighted movements AHAP!* Mission Fit: 5 Rounds For Time: 15/12 Calorie...

Tuesday 9/7/21

Tuesday 9/7/21

WOD: 4 Rounds For Time: 800m Run - Rest 2:00 Mission Fit: AMRAP 8 3 Toes-to-Bar 6 Alternating DB Snatch 6 Toes-to-Bar 12 Alternating DB Snatch 9 Toes-to-Bar 12 Alternating DB Snatch Cont.  

Monday 9/6/21

Monday 9/6/21

WOD: "The Thirteen" In teams of 2 13 Rounds for time: 26 Calorie row 8 Strict pull-ups 21 Shoulder to overhead (95#/65#) *Split work evenly between teammates* Mission Fit -At-Home: AMRAP 11 200m Row 8 Push-ups Directly into :20 push-up plank  ...

Saturday 9/4/21

Saturday 9/4/21

WOD: "Bean" (Jene's 40th Birthday Bash!) Teams of 4 40 Minute AMRAP 40 Calorie row 40 Wall balls (20#/14#) 40 Box jump overs (24"/20") *Partner 1 accumulates reps* *Partner 2 performs a 400m bumper plate run (45#/25#)(pacer)* *Partner 3 accumulates reps on 2nd AMRAP*...

Friday 9/3/21

Friday 9/3/21

Skill Work: Pre-Workout: On a 10:00 Clock For Load: Build to a heavy clean deadlift to mid-thigh + hang power clean WOD: AMRAP 12: 2 Power Snatches (155/105#) 4 Power Cleans 60 Double Unders Mission Fit: 3 x 3 Minute AMRAP 3 DB Cleans 6 Push-ups 9 Squats *rest 1...

Thursday 9/2/21

Thursday 9/2/21

Skill Work: Pre-Workout: Build to a heavy thruster WOD: Fran For Time: 21-15-9 Thrusters (95/65#) Pull-ups Mission Fit: AMRAP 10 3 KB Swings 3 Sit-ups 6 KB Swings 6 Sit-ups 9 KB Swings 9 Sit-ups 12… cont.  

Wednesday 9/1/21

Wednesday 9/1/21

WOD: 5 Rounds For Time: 400m Run 1 Legless Rope Climb (15-ft.) 3 Rope Climbs (15-ft.) Skill Work: 4 Sets: 5 GHD Sit-ups + :20 GHD Sit-up Hold Mission Fit: 4 x 2 Minute AMRAP For Max Reps 18/15 Calories Bike Max Burpees *Rest 1 Minute Between Rounds...

Tuesday 8/31/21

Tuesday 8/31/21

WOD: For Time: 10 Muscle-ups 100 Air Squats 10 Muscle-ups 100/75 Calorie Row Mission Fit: For Time: 21-15-9 Calorie Row Wall Balls Pull-ups

Monday 8/30/21

Monday 8/30/21

WOD: 5 Sets For Load: 5 Push Press Skill Work: 4 Sets For Reps: :20 Archer Push-ups Rest :10 :20 Archer Rows Rest :10 Mission Fit: AMRAP 12 200m Run 20 Jumping Lunges 40 Double Unders

Saturday 8/28/21

Saturday 8/28/21

WOD: For Time With A Partner: 150 KB Swings (53/35#) 1 Mile Run 150 KB Swings - Run at the same time with your partner. Skill Work: Accumulate: 1:30 Weighted Hollow Hold 30 Single-Arm KB Renegade Rows / Arm

Friday 8/27/21

Friday 8/27/21

Skill Work: Pre-Workout: Build to a heavy squat clean single WOD: AMRAP 16: 6 Front Squats (205/145#) 6 Deficit Handstand Push-ups Mission Fit: 3 Rounds for max reps 3 Minute AMRAP 3 Push-ups 6 Box jump overs 9 Sit-ups *Rest 1:00 between rounds* *Start each round...

Thursday 8/26/21

Thursday 8/26/21

WOD:  For Time: 30 Toes-to-Bar 40 Alternating Single-Arm DB Snatch (50/35#) 50 DB Box Step Overs (50/35#)(24/20") 40 Alternating Single-Arm DB Snatch 30 Toes-to-Bar Skill Work: 3 Sets: 12 Alternating Seated DB Strict Press 12 Box Assisted Single-Leg Squats 12 Double...

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