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“

9 Nov WOD

With a partner, as many rounds as possible in 20 minutes….
250m row or S-Street Run
15 Push-ups

*Partner 1 Completes, then Partner 2

Rest 3 minute

With a partner, as many rounds as possible in 15 minutes….
15 American Kettlebell Swings 53/35
7 Burpees

*Partner 1 Completes, then Partner 2

**If Completed Solo, Rest 1:1**

By |November 8th, 2016|Workout of the Day|Comments Off on 9 Nov WOD

Halloween WOD

Strength: Turkish Get-Up

6X1 on each arm at heaviest weight

Zombie Apocalypse Partner WOD

*one partner works at a time/exercises can be done in any order*

31 Wallballs
31 Push-Ups
31 Sit-Ups
31 Box Jumps 24/20
31 Box Dips
31 Pull-Ups
31 Kettlebell Swings 53/35
31 Jump Squats
31 Burpees
13 Gym Length Farmer’s Carries 70/53
31 Knees to Elbows
31 Kettlebell Deadlifts 70/53
31 Cal Row

By |October 30th, 2016|Workout of the Day|Comments Off on Halloween WOD

26 Oct WOD

Skill/Strength

Sprints

WOD:

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump

AB Mat Sit-Ups

1-2-3-4-5-6-7-8-9-10

Kettlebell Swing (American) 70/53

Rest 5 Min

50-45-40-35-30

Double-Unders

6-7-8-9-10

Handstand Push-Up

By |October 25th, 2016|Uncategorized|Comments Off on 26 Oct WOD

24 Oct WOD

Strength:

5 X 2  Overhead Squat at 90% 1 RM

WOD:

10 Rounds for Time

5 Overhead Squat 115 / 75

5 Pull-Ups

T-Street Run

30 Sec Rest

By |October 23rd, 2016|Workout of the Day|Comments Off on 24 Oct WOD

19 Oct WOD

Skill:

Double-Unders / Rope Climb

WOD:

20 Min AMRAP

5 Burpees

10 Pull-Ups

4 Burpees

12 Air Squats

3 Burpees

15 Ab Mat Sit-Ups

2 Burpees

1 Rope Climb

1 Burpee

50 Double-Unders / 150 Singles

 

By |October 18th, 2016|Workout of the Day|Comments Off on 19 Oct WOD

17 Oct WOD

Strength:

5 X 5 Back Squat at 70% 1 RM

WOD:

10 Min AMRAP

20 Overhead Lunges 45/25 Plate

10 Burpee to Plate

10 Russian Twists w/Plate

T-Street with Plate

Rest 5 Min

10 Min AMRAP

20 Ground-2-Overhead 45/25

10 Squats with Plate (Can Hold Anywhere)

10 Sit-Ups with Plate

T-Street with Plate

By |October 17th, 2016|Workout of the Day|Comments Off on 17 Oct WOD

12 Oct WOD

Skill/Strength:

2 Rounds (rest as much as needed between rounds)

60 Sec Max Toes-2-Bar

then-

Work to a Heavy Challenging weight of

1 Power Clean + 1 Hang Squat Clean

WOD (Chipper for Time)

Buy in: Med Ball S-Street Run

40 Wall Ball

10 Power Clean

30 Wall Ball

10 Power Clean

20 Wall Ball

10 Power Clean

10 Wall Ball

10 Power Clean

RX

Wall Balls 20/14

Power Clean 135/85

Elite Level

Power Clean […]

By |October 12th, 2016|Uncategorized, Workout of the Day|Comments Off on 12 Oct WOD

10 Oct WOD

Strength:

Hang Power Snatch

Work Technique then-

4 X 3 @ 75%

WOD:

8 Min AMRAP

6 Hang Power Snatch 95/65

6 Overhead Squat 95/65

T-Street Run

Rest 4 Min

8 Min AMRAP

6 Thrusters 95/65

6 Burpee Over Bar

6 Barbell Rows 95/65

By |October 10th, 2016|Workout of the Day|Comments Off on 10 Oct WOD

7 Oct WOD

Strength

Back Squat

Warm up – then – 40 Bodyweight Back Squats (Break Up as Desired)

WOD

15 Min Partner AMRAP

3 Hang Power Cleans 135/95

3 Push Press

3 Burpee Over Bar

One works at a time, completing full round, while the other rests

*Finisher*

3 rounds

10 Toes-2-Bar

10 Sit-Ups

20 Two Inch to 12 Inch Leg Lifts

 

By |October 7th, 2016|Workout of the Day|Comments Off on 7 Oct WOD