Workout of the Day

WOD 10.18.17

“Skill” Basic Kip/Kipping Pull-Ups/Butterfly Pull-Ups (Butterfly Pull-Ups prerequisite = 8 UB Strict Pull-Ups and/or 15 UB Kipping Pull-Ups)   “Metcon” 15 Min AMRAP: 100 Double Unders 10 Snatch (95/65) 80 Double Unders 8 Snatch (115/75) 60 Double Unders 6 Snatch (135/95) 40 Double… Read more »

WOD 10.17.17

“Metcon” “Rock” 3 Rounds For Reps: 5 Min AMRAP: 10 Power Cleans (135/95) 12 Burpees 14 Box Jumps (24/20) 20 Abmat Sit-Ups -Max Calorie Row w/ Remaining time -REST 2 MINUTE BETWEEN AMRAPS-

WOD 10.16.17

“Strength” Back Squat 3-3-3-1-1-1   “Metcon” For Time: 5-4-3-2-1 Muscle-Ups 35-30-25-20-15 Air Squats -Rest 2 Mintues- 15-20-25-30-35 Air Squats 1-2-3-4-5 Muscle-Ups

WOD 10.13.17

“Metcon” Brady Stewart’s Birthday WOD (Partner)! 13 Min AMRAP: 10 L-Pull-Ups –> Round 2, 20 C2B, –> Round 3, 30 Pull-Ups (Repeat) 30 Synchro MedBall Cleans (20/14) 200m Run (Run w/ Partner) -Rest 2 Minutes- 13 Minute AMRAP: 20 Push-Ups… Read more »

WOD 10.12.17

“Strength” 15 Min to Establish: Bench Press 8RM -Immediately into- 15 Min to Establish: 8 RM Barbell Chinese Row   Tabata (Superset): (16 total rounds) -HS Hold -V-Ups    

WOD 10.06.17

“Metcon” Partner WOD Friday! For Time: 50 Synchro Burpee Over Bar 50 Power Clean  (135/95) Split evenly with partner 150 Alternating Wall Ball (20/14) -Rest 4 minutes- 6 rounds: (alternating rounds with partner) Run 200m 14 T2B 14 Pistols (if… Read more »

WOD 10.05.17

“Strength” Run row ski A)Bench press 3×10 ME @80% B) Supinated Chinese barbell rows 4×15 3 rounds: Gator walk down and back 10 one legged db stiff leg deadlifts (10 per leg , db in both arms) Tabata (alternating movements,… Read more »