Workout of the Day

Tuesday 3/10/20

Tuesday 3/10/20

WOD: 12 Minute EMOM Minute 1-3: 3 clusters Minute 4-6: 2 clusters Minute 7-12: build to a 1 rep max cluster -Rest 4:00, THEN: 12 Minute AMRAP 200m Run 12 Thrusters (75#/55#) 2 Rope climbs Post load and total number of rounds completed to comments....

Monday 3/9/20

Monday 3/9/20

WOD: FOR TIME 30/24 Calorie row 45 V-ups 60 Russian kettlebell swings (53#/35#) 75/60 Calorie row 60 Goblet squats (53#/35#) 45 Hollow rocks 30/24 Calorie row Post time to comments.  

Saturday 3/7/20

Saturday 3/7/20

WOD: Teams of 2 8 Minute AMRAP Max calorie row *1 Partner rows, 1 partner performs 60m farmers carry (53#/35#)* -Rest 2:00 8 Minute AMRAP Max distance run *1 Partner runs 200m, 1 partner performs plank hold until return* -Rest 2:00 8 Minute AMRAP Max calorie echo bike...

Friday 3/6/20

Friday 3/6/20

WOD: "Mad Max" FOR TIME 4 Rounds of: 52 Double unders 6 Deadlifts (315#/225#) 15 Handstand pushups Then, 4 rounds of: 52 Double unders 20 Pullups 19 Bar facing burpees *Floater Task* Accumulate 323 weighted box step ups (50#/35#)(12") Power Hour: "Mad Max" Post time...

Thursday 3/5/20

Thursday 3/5/20

WOD: 5 Rounds for max reps 1:00 Double KB front rack lunges (35#/26#) 1:00 Situps 1:00 Calorie echo bike 1:00 Rest Post total number of reps to comments.  

Wednesday 3/4/20

Wednesday 3/4/20

WOD: "Muscleup Biathlon" FOR TIME 400m Run 12-9-6-3 Muscleups *Every time you break on the muscleups, run 200m* Post time to comments.  

Tuesday 3/3/20

Tuesday 3/3/20

WOD: Clean and jerk 20 Minutes to build to a 1 rep max THEN: 7 Minute AMRAP Clean and jerk (135#/95#) *EMOM starting at 0:00, perform 7 toes to bar* Post load and total rounds completed to comments.  

Monday 3/2/20

Monday 3/2/20

WOD: FOR TIME 30-20-10 Wall balls (20#/14#) Calorie row -Directly into: 10-20-30 DB Snatch (50#/35#) Burpee box jump overs (24"/20") Post time to comments.  

Saturday 2/29/20

Saturday 2/29/20

WOD: 6 Rounds for max reps 2 Minute AMRAP 300m/250m Row Max rep wall walks *1:00 Rest between rounds* Accessory work: 3 Rounds of: 200ft Double KB bottoms up carry 50 Banded pull aparts 25 Weighted situps Post total number of reps to comments....

Friday 2/28/20

Friday 2/28/20

WOD: "Olivia" With a 15:00 running clock FOR TIME 15 Squat snatch (115#/75#) 30 Bar facing burpees 60/40 Calorie echo bike *With the remaining time, find a 1 rep max snatch* Power Hour:  20 Minute AMRAP 1 Round of "DT" 2 Rounds of chest to bar "Cindy" *1 Round of "DT"...

Thursday 2/27/20

Thursday 2/27/20

WOD: 1 Mile time trial Rest as needed, THEN: 2x400m Sprints 4x200m Sprints *1:1 Work/rest each round* Post time to comments.  

Wednesday 2/26/20

Wednesday 2/26/20

WOD: 18 Minute AMRAP 35 Double unders 10 Toes to bar 2 Rope climbs Post total number of rounds to comments.  

Tuesday 2/25/20

Tuesday 2/25/20

WOD: Back Squat 2-2-2-2-2-2-2-2 Accessory work: 3 Rounds of: 50ft Double KB front rack walking lunge 25 Banded hip thrusts Post load to comments.      

Monday 2/24/20

Monday 2/24/20

WOD: 4 Rounds for time 5 Devils press (35#/20#) 10 Box jump overs (24"/20") 200m Row -Rest 2:00, THEN: FOR TIME 20 Devils press (35#/20#) 40 Box jump overs (24"/20") 800m Row Post number of rounds and time to comments.

Saturday 2/22/20

Saturday 2/22/20

WOD: "Go Lauren Go!" 30 Minute AMRAP 200m Sled drag/prowler push 100m Farmers carry 5 Shoulder to overhead 3 Stone to shoulder 1 Legless rope climb Post total number of rounds completed to comments.  

Friday 2/21/20

Friday 2/21/20

WOD: FOR TIME 27-21-15-9 Wall balls (20#/14#) Calorie echo bike *After each round, perform ascending run ladder* (200m, 400m, 600m, 800m) Power Hour: Hang squat clean + front squat 20 Minutes to build to a 1 rep max complex THEN: With a running clock 0:00-10:00 FOR...

Thursday 2/20/20

Thursday 2/20/20

WOD: "Tabata Thursday" Calorie row Bumper plate pushups Russian kettlebell swings (70#/53#) Bumper plate overhead situps (25#/15#) Calorie row *:20 Work/:10 rest x 8 cycles per movement* *1:00 Rest between stations*

Wednesday 2/19/20

Wednesday 2/19/20

WOD: "Emily" 10 Rounds for time 30 Double unders 15 Pullups 30 Air squats 100m Sprint *Rest 2:00 between rounds* Post time to comments.  

Tuesday 2/18/20

Tuesday 2/18/20

WOD: Deadlift 6-6-4-4-2-2 THEN: 6 Rounds for time 4 Deadlifts (275#/185#) 8 Burpee box jump overs (30"/24") Post load and time to comments.  

Monday 2/17/20

Monday 2/17/20

WOD: 3 Rounds for max reps 4 Minute AMRAP 20 Pistol squats 40ft Handstand walk 20 V-ups 40ft Handstand walk AMRAP Pistol squats *Rest 2:00 between rounds* Post total number of reps to comments.  

Saturday 2/15/20

Saturday 2/15/20

WOD: DB Bench press "2 for 1's" 8-8-8-8 *After each set, perform 12 single arm DB rows (per arm)* THEN: FOR TIME 30-20-10-20-30 Calorie echo bike sprints *1:1 Work/rest* Post load, and time to comments.

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