Workout of the Day

WOD: Workout of the Day February 13, 2019

WOD Warm Up 3 Way Hip/Hip Flexor Flow 2-3 Rounds 5 Inch Worm 5 PVC Pass Through 5 PVC Overhead Squat 5 Sotts Press 10 Cal Bike / Row Conditioning 30 DB Squat Snatch 50/35 20 Deadlift 185/135 25 DB Squat Snatch 50/35 15 Deadlift 185/135 20 DB Squat Snatch 50/35 10 Deadlift 185/135 Goal:… Read more »

WOD: Workout of the Day

WOD Warm Up AMRAP 7 3 Windmill 5 Low Ring 7 Single leg Dead 30 Sec Double Unders Lifting Power Clean and Push Jerk 3 x 3 Conditioning AMRAP 9 3 Power Clean and Jerk 185/135 3 Muscle Ups 3 Box Jump Overs 30/24 Goal: 5+ rounds

WOD: Workout of the Day February 11, 2019

WOD Warm-Up Icon Dynamic Warm Up FRAN  21-15-9 Thruster 95/65 Pull Up Goal Time: Sub 4 min Time Cap: 7 min Rest 10 min Lifting Back Squat 1 x 1 Use the rest of class to establish heavy single.  

WOD: Workout of the Day February 9, 2019

Partner WOD AMRAP 6 20 Hand Release Push-Up 30 Box Jump over 24/20 Rest 2 min AMRAP 6 20 Toe to Bar 30 Air Squat Rest 2 min AMRAP 6 20 Pull Up 30 Burpee to 6 Inch Target Rest 2 min AMRAP 6 50 Double under 50 Box Step Ups 24/20   Partners may… Read more »

WOD: Workout of the Day February 8, 2019

WOD Warm Up 3 Rounds 10 PVC Pass Through 10 Banded Press 10 Goblet Squat 10 Cal Row/Bike Conditioning 3 Rounds: 40 Bike Cals 15 Overhead Squat 135/95 10 Handstand Push Up 5 Cluster 135/95 Goal: Sub 15  

WOD: Workout of the Day February 6, 2019

WOD Warm Up 3 Rounds 10 Cal Row 50 Plyo Skier 10 Banded Good Morning 10 Kneeling Shoulder Tap Lifting Push Press 3 x 5 Goal: No failed reps in each set. Heaviest per set. Conditioning AMRAP 8 8 KBS 70/53 8 Burpee 8 Box Jump 24/20 Goal: 6 + rounds