5 Apr WOD

Skill / Strength

Spend 30 min working Handstand Push Up & Pistol( 1 legged Squat) Technique

WOD: 12 Min Alt EMOM

Odd: 40 sec Max Double-Unders
Even: 15/12 Push Ups / 10 Abmat Sit-Ups

By |April 4th, 2017|Workout of the Day|Comments Off on 5 Apr WOD

3 Apr WOD

Strength:

Front Squat 5 X 3 @ 75% 1 RM

WOD:

For Time (30 Min Cap)

Q St Run

10 Sq Clean
10 Toes-2-Bar

R St Run

10 Sq Clean
10 Toes-2-Bar

S St Run

10 Squat Clean
10 Toes-2-Bar

T St run

10 Sq Clean
10 Toes-2-bar

Advanced = 185/130 / Toes-2-Bar
Intermediate = 135/95 / Knees-2-Elbows
Beginner = 95/65 / Knee raises

By |April 2nd, 2017|Workout of the Day|Comments Off on 3 Apr WOD

31 Mar WOD

WOD: 24 Min EMOM

Min 1 – T-St Run
Min 2 – 15 Kettlebell Swings 70/53 (Russian)
Min 3 – 15 Hand Release Push-Ups
Min 4 – Rest

Do Min 1-3 in any order

*Finisher*

5 Rounds

10 Hollow Rocks
10 V-Ups
10 Abmat Sit-Ups
10 Sec Hollow Hold

By |March 31st, 2017|Workout of the Day|Comments Off on 31 Mar WOD

3 Jan WOD

Strength/Skill

Find Challenging Weight, NOT max

1 Power Clean
2 Front Squats
1 Split jerk / Push Jerk

WOD: Partner

14 Min

9 Cal Row
6 Burpee Over Rower
3 Power Cleans 165/105

Partner A Completes Full Round then, Partner B

Keep track of rounds completed

*Finisher*

1 Round for Timne

15 Kettlebell Swings 53/35 (American)
12 Toes-2-Bar
9 Kettlebell Snatch 53/35

By |January 3rd, 2017|Workout of the Day|Comments Off on 3 Jan WOD

23 Dec WOD “12 Days of Christmas

This WOD is modeled after the song “12 Days of Christmas”

1 Power Clean 95/65
2 Push Press 95/65
3 Push-Ups
4 Box Jumps 24/20
5 Pull-Ups
6 Burpees
7 Kettlebell Swings 53/35 (American)
8 Abmat Sit-Ups
9 Deadlift 95/65
10 Wall Balls
11 Toes-2-Bar
12 Thrusters 95/65

Movements are performed like this:

1 Power Clean
2 Push Press, 1 Power Clean
3 Push-Ups, 2 Push Press, 1 Power Clean
4 Box […]

By |December 23rd, 2016|Workout of the Day|Comments Off on 23 Dec WOD “12 Days of Christmas

19 Dec WOD

Strength; Back Squat 12 Min EMOM

Min 1-3
4 Reps @ 70% 1 RM

Min 4-6
3 Reps @ 75% 1 RM

Min 7-9
2 Reps @ 80% 1 RM

Min 10-12
1 Rep @ 85% 1 RM

WOD:

3 Rounds for Time

S-Street Run
20 Push-Ups
40 Kettlebell Swings 53/35

By |December 19th, 2016|Workout of the Day|Comments Off on 19 Dec WOD

14 Dec WOD

Skill:

Double-Unders

WOD:

5 Stations, 3 Min each, 3 Min Rest Between, Score = Max Reps & Cals @ each Station

3 Min: Double-Unders (scale to singles)

3 Min: Rest

3 Min: Alternating Dumbbell Snatch 35/25

3 Min: Rest

3 Min: Row for Cals

3 Min: Rest

3 Min: Kettlebell Swings 53/35 (Russian)

3 Min: Rest

3 Min: Burpee Pull-Up (scale to Burpee to Jumping Pull-Ups)

*Can go […]

By |December 14th, 2016|Workout of the Day|Comments Off on 14 Dec WOD

9 Dec WOD

Strength:Back Squat

4 X 10 @ 60% 1 RM

WOD:

6 Min Row for Max Distance (Can Row Before or after EMOM)

Rest 5 Min

16 Min EMOM

Min 1: 10 Dumbbell Push-Up + Right Arm/Left Arm Row
Min 2: 10 Burpee
Min 3: 15 Abmat Sit-Ups
Min 4: 10 Seated Dumbbell Shoulder Press

By |December 9th, 2016|Workout of the Day|Comments Off on 9 Dec WOD

16 Nov WOD

Strength:

Back Squat 4 X 8 @ 60% 1 RM

WOD: Tabata (20 Min Total)

Wall Ball

Ring Rows

Box Jumps 24/20

Kettlebell Swings (Russian) 53/35

Row for Cals

** Tabata is 8 Rounds of 20 secs of work / 10 secs of rest **

Score each Exercise Separately / Score is Your Lowest Round

Start with any movement, after 8 rounds, move directly […]

By |November 16th, 2016|Workout of the Day|Comments Off on 16 Nov WOD

14 Nov WOD

Strength

5X2 Hang Squat Clean @ 80% 1 RM

WOD:

For Time

2 rounds

S Street Run
20 Hang Squat Cleans 75/55

Rest 5 Min

1 Round
Q-Street Run
20 Hang Squat Cleans 75/55

By |November 14th, 2016|Workout of the Day|Comments Off on 14 Nov WOD