Workout of the Day

Monday 5/20/19

WOD: "Widow Maker" Every the minute on the minute for as long as possible 5 Squat cleans (115#/75#) 5 Push jerks (115#/75#) 5 Pushups *20 Minute time cap* Post total number of rounds to comments.  

Saturday 5/18/19

WOD: FOR TIME 25 Deadlifts (185#/135#) 50 Box jumps (24"/20") 75/50 Calorie echo bike 50 Burpee box jump overs (24"/20") 25 Deadlifts (185#/135#) Post time to comments.

Friday 5/17/19

WOD: 16 Minute AMRAP 1 Wall walk 2 Hang power snatch (95#/65#) 3 Toes to bar 2 Wall walks 4 Hang power snatch 6 Toes to bar 3 Wall walks 6 Hang power snatch 9 Toes to bar Etc… Accessory work: 100 Banded pull aparts Power Hour: FOR TIME 10-8-6-4-2 Squat cleans Ring...

Thursday 5/16/19

WOD: 10 Rounds for max meters Row a sub 1:30/1:40 500m pace for as long as possible *Rest 1:30 between rounds* Post total number of meters to comments.

Wednesday 5/15/19

WOD: Back squat 20 Minutes to build to a 3 rep max THEN: FOR TIME 30 Back squats (bodyweight) 1 Mile echo bike Post load and time to comments.

Tuesday 5/14/19

WOD: "Moani" 33 Minute AMRAP 800m Run 5 Chest to bar pull-ups 14 Push press (95#/65#) 5 Pullups 14 Burpees Post total number of rounds to comments.

Monday 5/13/19

WOD: 4 Rounds for Time 100m Double KB front rack carry (53#/35#) 15 Double KB swings (53#/35#) 60 Double unders Accessory work: 40 Turkish "sit-ups" *Switch arms every 5 reps* Post time to comments.

Saturday 5/11/19

WOD: 5 Rounds for Time 20 Medicine ball cleans (20#/14#) 15 Box jump overs (30"/24") 1 Round of "Mary" *1 Round of "Mary" : 5 handstand pushups, 10 pistol squats, 15 pullups* Post time to comments.  

Friday 5/10/19

WOD: 3 Rounds, each for time 1000m Row 800m Run 50/35 Calorie bike *Rest 3:00 between rounds* Power Hour: FOR TIME 10 Bench press (185#/135#) 10 Strict pullups Max rep unbroken thrusters (135#/95#) *Repeat until you have completed 100 thrusters* Post times to...

Thursday 5/9/19

WOD: 20 Minute AMRAP 10 DB Snatch (50#/35#) 1 Rope climb 20 DB Snatch 2 Rope climbs 30 DB Snatch 3 Rope climbs Etc... Accessory work: Weighted plank holds 3 Attempts for max time and load Post total number of reps to comments.

Wednesday 5/8/19

WOD: 3 Position Clean (High hang, hang, floor) 1-1-1-1-1-1-1-1 Post load to comments.

Tuesday 5/7/19

WOD: 5 Rounds for max reps 3 Minute AMRAP 30 Double unders 15 Burpees 10/7 Calorie bike *1 Minute rest between rounds* Post total number of reps to comments.

Monday 5/6/19

WOD: FOR TIME 21-18-15-12-9-6-3 Calorie row Strict press (75#/55#) *If you break on strict press, run 200m* Accessory work: 50 Each Y's, T's, W's Post time to comments.

Saturday 5/4/19

WOD: Pause back squats (3 Second pause at the bottom) 20 Minutes to build to a 3 rep max THEN: 4 Rounds for Time 400m Run 50 Air squats Post load and time to comments.

Friday 5/3/19

WOD: 5 Rounds for Time 10 DB Hang power cleans (50#/35#) 15 Toes to bar 50 Double unders Power Hour: Teams of 2 10 Rounds for Time and Calories 60m Sled push (90#/60#) 4 Stone to shoulder (AHAP) 2 Rope climbs Max calorie echo bike Post time and calories to...

Thursday 5/2/19

WOD: Deadlift 20 Minutes to build to a 3 rep max THEN: 9 Minute AMRAP 3 Deadlifts (225#/155#) 3 Bar muscleups 6 Deadlifts 3 Bar muscleups 9 Deadlifts 3 Bar muscleups Etc... Post load and total number of reps to comments.

Wednesday 5/1/19

WOD: "Blake" 4 Rounds for Time 100ft Overhead walking lunge (45#/35#) 30 Box jumps (24"/20") 20 Wall balls (20#/14#) 10 Handstand pushups Post time to comments.

Tuesday 4/30/19

WOD: FOR TIME 27-21-15-9 Calorie row Burpees over rower *200m Run after each round* Post time to comments.

Monday 4/29/19

WOD: Every 2:00 for 20:00 1 Snatch pull+1 snatch+1 overhead squat Accessory work: 3 Rounds of: 20 Banded situps 20 GHD hip extensions Post load to comments.

Saturday 4/27/19

WOD: 18 Minute AMRAP 3 DB Thrusters (35#/20#) 3 Chest to bar pull-ups 3 Calorie bike 6 DB Thrusters 6 Chest to bar pull-ups 6 Calorie bike 9 DB Thrusters 9 Chest to bar pull-ups 9 Calorie bike Etc... Post highest round completed to comments.

Friday 4/26/19

WOD: 20 Minute Alternating EMOM Odd minutes: 8 wall balls (20#/14#) + 8 burpees Even minutes: 15/12 calorie row Power Hour: 2 Hang power cleans + push jerk 15 Minutes to build to a heavy complex THEN: Heavy "DT" 5 Rounds for time 12 Deadlifts (205#/145#) 9 Hang power...

Categories

Archives

ARE YOU READY TO GET STARTED?

The ultimate resources for health and fitness in Kitsap County. We foster a thriving community that enthusiastically supports each other's health and fitness goals.

BOOK A FREE INTRO SESSION