Workout of the Day

WOD: Workout of the Day January 4, 2019

WOD Run 1 mile 15 Muscle-Ups 15 Kneeling Jump Ups 15 Body weight Bench Press Row 2K 30 Thruster 45/35 30 Toes to Bar 30 Box Jump overs 300 Double unders 50 Walking Lunges 50 Push Ups 50 Sit Ups

WOD: Workout of the Day January 3, 2019

WOD Skill Temp Overhead Squats Conditioning For Time 21 Overhead Squats 135/95 Sled Drag 90/70 200m 15 Overhead Squats 135/95 Sled Drag 90/70 200m 9 Overhead Squats 135/95 Sled Drag 90/70 Substitute sandbag bearhug walk for sled  

WOD: Workout of the Day January 2, 2019

WOD Skill EMOM 1 Squat Clean and Jerk Start at 50% 1rm and add 10 pounds each minute. Work to approximately 85%. Add less weight per round as a scaling option for those with a lower 1RM. Conditioning Helen 3 Rounds 400 Meter Run 21 Kettlebell Swings 53/35 12 Pull Ups Goal:¬†Sub 10 Minutes Time… Read more »

WOD: Workout of the Day December 31, 2018

WOD AMRAP 4 20 Double unders 19 Kettlebell Swings 53/35 Rest 1 minute AMRAP 4 20 Calorie Row 19 Push press 95/65 Rest 1 minute AMRAP 4 20 Double Unders 19 Burpees Rest 1 Minute AMRAP 4 20 Calorie Row 19 Box Jumps 24/20

WOD: Workout of the Day December 24, 2018

WOD ATHLETES CHOICE OF TWO WODS (or both if you’re¬†feeling froggy) #1 For Time 21 Push Press 135/95 15 Bar Muscle Up 63 Double Unders 15 Push Press 135/95 12 Bar Muscle Up 45 Double Unders 9 Push press 135/95 9 Bar Muscle Up 27 Double Unders Goal: Sub 13 Min Time Cap: 16 Min… Read more »