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

11 Nov Veteran’s Day WOD “Armistice“

Veterans Day is an official United States holiday that honors people who have served in the U.S. Armed Forces, also known as veterans. It is a federal holiday that is observed on November 11. It coincides with other holidays such as Armistice Day and Remembrance Day, which are celebrated in other parts of the world […]

By |November 11th, 2016|Uncategorized|Comments Off on 11 Nov Veteran’s Day WOD “Armistice“