WORKOUT OF THE DAY

Archives

Friday 7/12/19

5 Rounds For Completion 10s Hanging L-sit + 5 Knees to Elbows + Max Effort Toes to Bar 10 Seated Good Mornings then For …

Thursday 7/11/19

Squat Strong Week 3 / Day 2 "Speed Partials" Back Squat for load: #1: 4 reps #2: 4 reps #3: 6 reps #4: 6 reps #5: …

Tuesday 7/9/19

5 Rounds For Reps Max Effort Earthquake Bench Press Max Effort Pendlay Row (135/95) then "21 Guns" For time: 21-15-9 Strict Pull-ups Strict Handstand Push-ups Run 100m After Each …

Monday 7/8/19

Squat Strong Week 3 / Day 1 "Waves" Back Squat for load: #1: 6 reps #2: 1 rep #3: 6 reps #4: 1 rep #5: 6 …

Friday 6/28/19

Stones Skill Work then 3 Rounds of 1 Minute Max Effort then "Death Race" 5 Rounds For Time 15/10 Cal Row or Assault Bike 10 Burpees then Accessory Work 5x10 Back Extension or Reverse …

Thursday 6/27/19

 Squat Strong Week 1 / Day 2 then    "The Joker" For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes …

Wednesday 6/26/19

 7 Rounds 7 Z Press From Rack Max Effort Weighted Push-ups then  15 Minute AMRAP 5 Man Makers (50/35) 10 Single Arm Russian KBS Right 10 Single …

Tuesday 6/25/19

 Run 800m Rest 5 Minutes        "Power Ranger" For Time: 15 Power Cleans (165/115) Run 600m 10 Power Cleans (205/145) Run 400m 5 Power Cleans (245/165) Run 200m In 10 Minutes …

Monday 6/24/19

Squat Strong Week 1 / Day 1 then     10 Minute AMRAP 2 Burpees 2 Single Arm DB Thruster *Add 2 Reps Per Round* *On Minute 2,4,6,8 …

Saturday 5/25/19

Reminder: Murph is Monday at 9AM and 10AM! Only Class Times on Monday! 24 Minute Partner WOD 10 Synchronized Plate Facing Burpees 15 …

Friday 4/19/19

Snatch Work Work Up To Heavy Single From Above The Knee Work Up To Heavy Single From Below The Knee Work Up To …

Thursday 4/18/19

Front Pause Squat 8x3 then     For time 25 Burpees 10 Front Squats (165/115) 10-9-8-7-6-5-4-3-2-1 Wall-Balls 1-2-3-4-5-6-7-8-9-10 Slam Balls 10 Front Squats (135/95) 25 Burpees

Wednesday 4/17/19

6 Rounds Max Effort Banded DB Bench Press 20 Banded Russian Kettlebell Swings 15 Minute AMRAP 400m Run Max Effort Bench In One Attempt (95/65) Max …

Tuesday 4/16/19

Turkish Get-up 1RM Turkish Get-up with both arms Angie For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats

Monday 4/15/19

5 Rounds 10 Bulgarian Split Squat Per Leg 1 Minute Max Effort Banded Split Jumps 12 Minute AMRAP 50 Double-unders 5 Hang Squat Clean (135/95) 10 …

Friday 4/12/2019

5 Rounds For Load and Quality 10 Snatch Grip Sumo Deadlift 10 Glute Ham Raise 7 Rounds Every 3 Minutes for 21 Minutes: 12 Deadlifts 9 …

Thursday 4/11/2019

Back 3 Count Pause Squat 10-8-6-4-2-1-1-1 Back Pause Squat for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps #6: …

Wednesday 4/10/19

LUMBERJACK 20 For time: •20 Deadlifts 275/185 lbs •Run 400m •20 KB swings 2pood •Run 400m •20 Overhead Squats 115/80 lbs •Run 400m •20 Burpees •Run 400m •20 Pullups Chest-to-Bar •Run …