Workout of the Day

WEDNESDAY 170830

Compare to 170614 I. Warm-Up II.  “Sweaty Hands” EMOM x 20 Even Minutes Complete: -2 Ring Muscle Ups / 10 Push-ups Odd Minute Complete: -15 KBS 1.5 pd. / 35# Level III = Rx Level II = 44#/26#, 5 Chin… Read more »

TUESDAY 170829

*Compare to 170613* I. Warm-Up II. “Jelly Donut” AMRAP 5 MIN 5 Power Cleans 135/95 25 Double Unders (sub “plate jumps”) -Rest 5 MIN- AMRAP 5 MIN 10 Calorie Row 5 Burpees Over the Rower, Lateral -Rest 5 Min- AMRAP… Read more »

MONDAY 170828

*COMPARE RESULTS TO JUNE 12th, 2017* I. Warm-Up II. Spend 20 Minutes working up to a heavy: -1 Behind the Neck (BTN) Split Jerk + 1 Overhead Squat (OHS) *Taken from the rack position* III. “Monday Funday” 5 Rounds For Time… Read more »

FRIDAY 170825

I. Warm-Up -General -Barbell EMOM II. HERO WOD FRIDAY “Daniel” -50 Pull-ups -Run 400 meters -21 Thrusters 95/65 -Run 800 meters -21 Thrusters 95/65 -Run 400 meters -50 Pull-ups Level III = Rx  Level II = 75/55, Band Assist Pull-ups… Read more »

THURSDAY 170824

I. Warm-Up II. Tabata Thursday :20 on / :10 off x 8 Rounds Station 1: Air Assault Bike (calories) Station 2: Sled Drags  Station 3: Farmers Carry Station 4: Burpee Pull-ups Station 5: Row (calories) *1 Minute Rest Between Rounds*… Read more »

WEDNESDAY 170823

I. Warm-Up II. In Teams of 2, Complete as many rounds and reps as possible in 18 minutes of: “12.3” -15 Box jumps, 24″/20″ box -115#/75# Push Press, 12 reps -9 Toes-to-bar Workout Description Level III = Rx Level II… Read more »

TUESDAY 170822

I. Warm-Up II. 5 Rounds For Time: Run 400 meters 10 Deadlifts 225/155  Level III = Rx Level II = 4 Rounds For Time.  205/135 Level I & Get Fit = 3 Rounds For Time. 165/105 (85#) *This WOD requires having… Read more »

MONDAY 170821

I. Warm-Up II. “Chelsea” Every Minute on the Minute x 30 Minutes, Complete: -5 Pull-ups -10 Push-ups -15 Air Squats Level III = Full 30 minutes, Rx Level II = 20 Minute EMOM Level I & Get Fit = 15… Read more »

FRIDAY 170818

I. Warm-Up II. “Dallas 5″ 5 minutes of:     Burpees Then, 5 minutes of:     7 deadlifts, 155 lb.     7 box jumps, 24-in. box Then, 5 minutes of:     Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of:     7 snatches, 75 lb.     7 push-ups… Read more »

THURSDAY 170817

I. Warm-Up II. EMOM x 8: -5 Pull-ups III. 3 Rounds For Time: -25 GHD Sit-ups (sub AbMat Sit-ups) -25 Back Extensions (sub supermans) -15 Strict Press (95/55) Level III = Rx Level II = 75/45 Level I = 55/35… Read more »