Workout of the Day

THURSDAY 170713

I. Warm-Up “Isabel” 30 Snatches For Time 135/95 Level III = Rx Level II = 115/75 Level I = 85/55 Get Fit = 55#/25# -Rest 5 Minutes- “Annie” 50-40-30-20-10 Reps For Time: Double Unders Sit-Up Level III = Rx Level… Read more »

WEDNESDAY 170712

I. Warm-Up II. “Kelly” 5 Rounds For Time: Run 400 meters 30 WBS 20#/14# 30 Box Jumps 24”/20″ Level III = Rx Level II = 4 Rounds For Time – 20″/16″ Box, Scale WBS as needed Level I and Get Fit… Read more »

TUESDAY 170711

I. Warm-Up II. “Diane” 21-15-9 Reps For Time: Deadlifts 225#/155# HSPU Level III = Rx Level II = 185#/125#,  Sub 2 AbMats for HSPU Level I = 135#/85#, Sub Toe or Knee on Box Get Fit = 75#/45#, Sub Hand… Read more »

MONDAY 170710

I. Warm-Up II. “Fran” 21-15-9  -Thrusters 95#/ 65# -Pull-ups Level III = Rx Level II = 75#/45#, Band Assist Pull-ups Level I and Get Fit= 55#/25#, Jumping Pull-ups Coaches Note: ARTICLE : “Fooling Around with Fran” MOVEMENT: THE THRUSTER MOVEMENT: THE PULL-UP… Read more »

FRIDAY 170707

I. Warm-Up II. Bench Press 5-5-5-5-5* *Increase each set or pick a percentage of 1RM and lift across all sets. III.  5 Rounds For Time: -10 Russian KB Swings (Each Arm) -20 Abmat Sit-ups *Compare to 160613* IV.  Cool Down

THURSDAY 170706

I. Running Warm-Up / Drills II. Complete 3 Sets of the Following Run: 4 x 200 meter Run *Rest :60 in between reps (200 meters) *Rest 3:00 in between sets Coaches Note *As a guide, follow the chart below for… Read more »

TUESDAY 170704

4TH OF JULY WORKOUT 2017 7:00 A.M. HERO WOD – “RILEY” (Closed remainder of day) “Riley” For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it. For today’s WOD,… Read more »

MONDAY 170703

I. Warm-up II. 5 Sets of :30 Handstand Holds – Rest 90 seconds between holds (we will scale down from 30 seconds if you to) IV. Complete the Following For Time: Foundational Movements Chipper 11 Squats 11 Front Squat 11… Read more »