Workout of the Day

WOD 11.30.17

“Warmup” Run 1 Mile   “Strength” 5 Rounds: 6 Strict Press (5 Second Lockout) 12 One Arm DB Bench Rows (Heavy)   3 Rounds: 12 KB Side Bends R/L 8 Pike Ups “Cooldown” Run 1 Mile

WOD 11.28.17

“Metcon” Momma Lindquist 57th Birthday WOD! w/ a partner, complete: 57 Synchro Bar Facing Burpees 57 Alternating Wall Ball (20/14) 57 Synchro Deadlift (315/225) 57 Alternating Wall Ball (20/14) 332 Double Unders 57 Alternating Wall Ball (20/14) 57 Synchro Deadlift… Read more »

WOD 11.27.17

“Strength” Buns of Steel Week 6: 6 Sets: 5 Thrusters (5 Second Descent – 3 Second Pause in Bottom) 15 UB KBS (Heavy)   “Metcon” 11 Min AMRAP: 5 Strict Pull-Ups 8 Pistols 15 V-Ups

WOD 11.22.17

“Strength” 4 Sets: 5 Snatch (Singles) + 5 OHS @65%-75%   “Metcon” “Hulk Hogan” Every 20 Mintues For 2 Minutes: 3 Muscle-Ups 5 Power Cleans (185/125) 7 Burpees Over the Bar

WOD 11.21.17

“Metcon” “COFFLAND” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups   Effective scaling option: Hang from a pull-up bar for 4 minutes Each time you drop from the… Read more »

WOD 11.20.17

“Strength” Buns of Steel Week 5: Waiter Walk Lunge Down R (45/25) Waiter Walk Lunge Back L (45/25) 25 GHD Sit-Ups   “Metcon” 10 Rounds For Time: 9 Thrusters (95/65) 35 Double Unders *15 Min Time Cap

WOD 11.17.17

“Metcon” Partner WOD Friday! 24 Min AMRAP: Buy In: 200/140 Calorie Row w/ remaining time Complete: 12 DB Full Snatch (50/35) 12 HSPU 1 Partner Sled Push Down and Back 18 DB Full Snatch (50/35) 18 HSPU 2 Partner Sled… Read more »

WOD 11.16.17

“Strength” For Time: 10-9-8-7-6-5-4-3-2-1 Body Weight Bench Press Strict C2B Pull-Ups “Metcon” 3 Rounds: 10 Deficit Romanian Deadlifts Gator Walk Down and Back   Kyle’s Finale: Tabata (Alternating) Empty Barbel Curls Foam Roller Push-Ups

WOD 11.15.17

“Strength” 15 Minutes: Work to Heavy 2 Power Clean and Jerk *Must do 35 double unders between attempts*   “Metcon” 3 Rounds For Time: 20 Cleans (95/65) 15 Burpee Box Jump Overs (24/20)