Workout of the Day

Wednesday 1/22/20

Wednesday 1/22/20

WOD: 15 Minute AMRAP 250 Double unders Then, AMRAP: 250m Row 10 Ring dips Accessory work: 3 Rounds of: 15 Weighted situps 30m Heavy suitcase carry (15m per side) 45 Banded pull aparts Post total number of rounds completed to comments.

Tuesday 1/21/20

Tuesday 1/21/20

WOD: Barbell lunges 6-6-6-6 THEN: Teams of 2 10 Rounds for time 15 Goblet squats (53#/35#) 15/10 Calorie echo bike *Partner 1 performs a full round, partner 2 performs a plank hold* Post load and time to comments.

Monday 1/20/20

Monday 1/20/20

WOD: FOR TIME 75 Push press (95#/65#) 75 Box jump overs (24"/20") *Every 2:00 starting with 0:00, run 200m* Post time to comments.

Friday 1/17/20

Friday 1/17/20

WOD: 5 Rounds for time 15/10 Calorie echo bike 2 Rounds of "Macho Man" 3 Rope climbs *1 Round of "Macho Man" equals 3 power cleans + 3 front squats + 3 push jerks (135#/95#)* Power Hour: Back squat 20 Minutes to build to a 2 rep max THEN: FOR TIME 10-8-6-4-2 Back...

Thursday 1/16/20

Thursday 1/16/20

WOD: 18 Minute AMRAP 2x 10m Shuttle run 4 Pushups 6 Situps 4x 10m Shuttle run 8 Pushups 12 Situps 6x 10m Shuttle run 12 Pushups 18 Situps Etc... Post highest round completed to comments.

Wednesday 1/15/20

Wednesday 1/15/20

WOD: Deadlift 5-5-5-5-5 THEN: 12 Minute alternating EMOM Minute 1: 5 stone to shoulder(AHAP) Minute 2: 10 double KB front rack lunges(AHAP)(per leg) Minute 3: 150ft heavy farmers carry(AHAP) Post load to comments.

Tuesday 1/14/20

Tuesday 1/14/20

WOD: 7 Minute AMRAP 10 Wall balls (20#/14#) 5 Burpee box jump overs (24"/20") -Rest 3:00 7 Minute AMRAP 10 Chest to bar pullups 5 Burpee box jump overs (24"/20") -Rest 3:00 7 Minute AMRAP Max calorie echo bike Post total number of rounds completed to comments....

Monday 1/13/20

Monday 1/13/20

WOD: FOR TIME 30 DB Snatch (50#/35#) 45/35 Calorie row 60 Double unders 30 DB Hang clean and jerk (50#/35#) 45/35 Calorie row 90 Double unders 30 DB Thruster (50#/35#) 45/35 Calorie row 120 Double unders Post time to comments.  

Saturday 1/11/20

Saturday 1/11/20

WOD: FOR TIME 27-21-15-9 Overhead squat (95#/65#) Calorie bike Accessory work 3 Rounds of: 15 Barbell rollouts 30 Russian twists :45 Double KB front rack wall sit hold *Rest as needed between rounds* Post time to comments.  

Friday 1/10/20

Friday 1/10/20

WOD: 15 Minute AMRAP 1000m Row 50 Bar facing burpees 25 Power cleans (155#/105#) Power Hour: "Scooter" Teams of 2 With a 35 minute clock: 30 Minute AMRAP 30 Double unders 15 Pullups 15 Pushups 100m Sprint *Partners alternate rounds* THEN, 5 Minutes to find a 1 rep max...

Thursday 1/9/20

Thursday 1/9/20

WOD: Strict press + push press + push jerk (95#/65#) 5 Rounds for max unbroken complexes *Rest as needed between attempts* Accessory work: Alternating "Tabata" Banded face pulls Front leaning rest (FLR) *:20 Work/:10 rest x 8 rounds of each* Post total number of...

Wednesday 1/8/20

Wednesday 1/8/20

WOD: 4 Rounds, each for time 400m Run 30 Wall balls (20#/14#) 20 Box jump overs (24"/20") 10/7 Calorie echo bike *Rest 3:00 between rounds* Post times to comments.   https://www.youtube.com/watch?v=UoyAfjmIP3w&feature=youtu.be

Tuesday 1/7/20

Tuesday 1/7/20

WOD: Front Squat 20 Minutes to build to a 2 rep max THEN: FOR TIME 75 Burpee pullups *EMOM starting at 0:00, perform "Death by DB Front Squats" (50#/35#) Post load and time to comments.  

Monday 1/6/20

Monday 1/6/20

WOD: FOR TIME 5 Rounds of: 15 Kettlebell swings (53#/35#) 15 Knees to elbows -Directly into: 1500m Row Post time to comments.  

Saturday 1/4/20

Saturday 1/4/20

WOD: Push Press 6-6-6-6 THEN: 15 Minute AMRAP 3-6-9-12-etc... Shoulder to overhead(115#/75#) *2 Rope climbs after each round* Post load and total rounds completed to comments.     Fitness Myth: #4 Myth 4: Heart rate is the best measure of a hard workout...

Friday 1/3/20

Friday 1/3/20

WOD: 3 Attempts at a 1 rep max Back squat Shoulder press Deadlift Power Hour: FOR TIME 100/80 Calorie row 80 Wall balls (20#/14#) 60 DB Snatch (50#/35#) 40 Burpee box jump overs(30"/24") 20 Bar muscleups Post total and time to comments.     Fitness Myth: #3...

Thursday 1/2/20

Thursday 1/2/20

WOD: 3 Rounds for time 100m Double KB farmers carry (70#/53#) 50 Situps 100m Double KB front rack carry (53#/35#) 500m Row Post time to comments.     PTs and Talk therapists can help you keep your New Years resolutions What if for this year’s New Years...

Wednesday 1/1/20

Wednesday 1/1/20

WOD: "Pop Up WOD" 30 Minute AMRAP 1 Squat clean (AHAP) 200m Run Burpee ladder (1,2,3,4,etc...) Post total number of rounds to comments.     Fitness Myth: #1 For the first dozen days of 2020 we will be taking the wind out of the sails of some of the common...

Tuesday 12/31/19

Tuesday 12/31/19

WOD: 10 Rounds for time 5 Devils press (35#/25#) 10 Pullups 35 Double unders Post time to comments.  

Monday 12/30/19

Monday 12/30/19

WOD: Box squats 3-3-3-3-3 THEN: 10 Minute AMRAP 30 Air squats 20 Box jumps (24"/20") 10/7 Calorie echo bike Post load and total number of rounds completed to comments.  

Saturday 12/28/19

Saturday 12/28/19

WOD: 3 Rounds for time 12 Deadlifts (225#/155#) 21 Toes to bar 400m Run Post time to comments.  

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