Workout of the Day

WOD 10.30.17

“Strength” 3 Rounds: 20 Deadlifts (185/135) 15 Back Squats (155/105) 10 Front Squats (115/75) Sled Sprint Down and Back (180/135)   “Metcon” Every 90 Seconds for 6 Rounds: 10 HSPU 10 DB Full Snatch (50/35) *W/ remaining time, ME Double… Read more »

WOD 10.27.17

“Metcon” Partner WOD Friday! For Time: 5 Partner Sled Push Down and Back 10 Muscle-Ups 100 DB Power Snatch (50/35) 10 Muscle-Ups 150 Alternating Wall Ball (20/14) 10 Muscle-Ups 150 Alternating Wall Ball (20/14) 10 Muscle-Ups 100 DB Power Snatch… Read more »

WOD 10.25.17

“Strength” 4 Rounds: 10 Seated Barbell Press (w/Bands and KB) ME DB Lat Row ME DB Row 3 Rounds: 15 Back Extensions 30 Sec Back Extensions Hold 12 (2) Push-Up + Pike Up

WOD 10.25.17

“Strength” 3 RM Thruster (from floor)   “Metcon” “The Beep Test” EMOM for as Long as Possible: 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees *If you do not make it passed 7 minutes, complete 10 rounds for time!

WOD 10.23.17

“Strength” Buns of Steel Week 1: 20 Alternating Jumping Lunges 21 Front Squats 20 Alternating Jumping Lunges 15 Front Squats (heavier than set of 21) 20 Alternating Jumping Lunges 9 Front Squats (heavier than set of 15)   “Metcon” For… Read more »

WOD 10.20.17

“Metcon” Partner WOD Friday! (Teams of 3) “Deck of Cards” -Row -Bike -Med Ball Clean x2 Aces = 15/12 Kings and Queens = 10/8 Reps Jacks = 10 Burpees 3-10 Numbered cards = Number of reps 2 = 200m Run

WOD 10.19.17

“Warmup” 1 Mile Run! “Strength” “Lynne” 5 Rounds: ME Bench Press (Bodyweight – 3/4 BW) -Rest 90 Seconds- ME Pull-Ups -Rest 90 Seconds-   “Midline” Partner Style (You go – I go) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 V-Ups